Intermountain Health Dietitians Say Antioxidants Can Help Prevent or Improve Chronic Disease

“An apple a day keeps the doctor away,” may be an old saying, but it might have a seed of truth in it.

“Eating more whole foods that contain antioxidants regularly can be helpful to maintain immunity, energy, and help in long-term prevention of chronic diseases, said Tiana Barker, a registered dietitian nutritionist with Intermountain Health. “Foods that contain antioxidants are primarily plant-based foods: fruits, vegetables, and whole grains. Even herbs and spices can have antioxidant effects.”

What is an antioxidant?

There are certain products that our body produces that contain oxygen. Overproduction can create “oxidative stress” which can lead to certain diseases such as cardiovascular disease or cancer.

Antioxidants, such as vitamins C, or E, or vitamin A in the form of beta carotene, are nutrients in food that help prevent oxidative stress, which may help prevent or improve chronic disease.

Here are foods high in those types of vitamins and easy ways to add them to your diet.

High vitamin C foods: oranges, kiwis, bell peppers, berries

• Include orange slices in a salad.
• Add berries to oatmeal or cereal.
• Make stuffed bell peppers.

High vitamin E foods: sunflower seeds, hazelnuts, peanuts, avocados, tomatoes

• Add peanut butter to toast.
• Add sunflower seeds or avocado to a salad.
• Snack on trail mix.

Foods high in beta-carotene: sweet potatoes, carrots, spinach, cantaloupe, red, orange, or yellow bell peppers.

• Add some cantaloupe to breakfast or as a snack.
• Eat a side vegetable of baby carrots.
• Make a veggie dip with Greek yogurt and spinach to make raw vegetables more interesting.

Try to reach around five servings of a variety of fruits and vegetables each day – fresh, frozen, or canned – is a helpful way to maintain health and prevent chronic disease in general.

Research has not supported taking antioxidant supplements. Some may consider taking a supplement to get these antioxidants in higher doses, but too many antioxidants from a concentrated source may be as bad as having too little. It’s best to get antioxidants by incorporating more foods that are high in these nutrients.

Key takeaway: Aim for balanced intake and try to include more plant-based foods into your diet to help maintain good health and naturally increase antioxidant consumption.

For help finding a dietitian, visit https://intermountainhealthcare.org/services/nutrition-services.