Types of Antioxidants

There are two types of antioxidants, which are water soluble and fat soluble. Water soluble antioxidants are also known as hypdrophilic. Water soluble antioxidants assist the body in the process of cell cytosol, and help out in the blood plasma. They also help get rid of free radicals and pollutants. Examples of water soluble vitamins include ascorbic acid, glutathione, lipoid acid, and uric acid. Fat soluble antioxidants cling on to damaged cells and put valuable nutrients into cells. Examples of fat soluble antioxidants inlude carotenes and ubiquinol. (Citation 12)

There are many different sources of antioxidants including various vitamins, minerals, enzymes, and other substances. Each nutrient has a unique structure and function. Antioxidants can be found in fruits, vegetables, nuts, grains, some meats, poultry, fish, herbs, etc. (Citation 1) In addition, antioxidants can be produced by our bodies. A few major and well-known antioxidants are listed below along with a brief description.

Antioxidant Nutrients and Minerals

Click the name of the nutrient/mineral (blue link) to view the molecular structure. 

Vitamin A                                                       

Vitamin A is a fat soluble vitamin that plays a role in vision, bone growth, reproduction cell functions, and the immune system. It is derived from two different sources: preformed retinoids and provitamin carotenoids. Retinoids can be found in animal sources such aliver, kidney, eggs, and dairy produce. Carotenoids are found in plants such as dark or yellow vegetables and carrots. Vitamin A deficiency caused by malnutrition can lead to dry eyes, night blindless, total blindness, skin disorders, infections, diarrhea, and respiratory disorders. (Citation 3)
Vitamin C, also known as ascorbic acid, helps maintain healthy collagen in the skin, repair damaged tissue, promote healthy teeth and bones, and boost the immune system. Vitamin C, as an antioxidant, helps prevent wrinkles and illnesses caused by oxidation, such as cataracts, arthritis, heart disease, and cancer. The best food sources that provide Vitamin C include fruits and vegetables. These include red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots. (Citation 5)
Vitamin E                                                        

Vitamin E is a fat soluble antioxidant and the most active isomer of it in our bodies is alpha-tocopherol. Alpha-tocopherol is a safeguard to our cell membranes and also protects the fats in low-density lipoproteins, such as bad cholesterol, from oxidation. Vitamin E helps boost our immune system by increasing levels of interferon and interleukin. Sources of Vitamin E include vegetable oils, nuts, and green leafy vegetables. (Citation 5)

Glutathione                                                    

Glutathione is an antioxidant enzyme and is water soluble. Glutathione removes toxins from cells, protects your vision, boosts your immune system, helps turn carbohydrates into energy, prevents the buildup of oxidized fats, and protects the skin against radiation. The body produces glutathione in the liver from three amino acids: cysteine, glutamic acid, and glycene. (Citation 10)

Beta-carotene                                                 

Beta-carotene is categorized as a carotenoid. Carotenoids are fat-soluble compounds that naturally found in many different grains, fruits, oils, vegetables, etc. Carotenoids are highly pigmented as the colors of orange, red, and yellow. Beta-carotene converts to retinol, which is required for a person's vision. Alpha, beta, and gamma carotene can convert to active Vitamin A, which is important for bone development. (Citation 3)

Selenium                                                        

Selenium is an antioxidant enzyme that is fundamental to the human body. Sources of selenium include meat, seafood, and nuts. In the United States, common sources of selenium include bread and meat. Major sources of selenium can be found through plants in numerous countries. The concentration of selenium in soil, which varies depending on the region, determines the amount of selenium in the food of the plants that are grown in the soil. People living in Nebraska and the Dakotas generally have a higher intake of selenium, since the soils in the plains have high levels of the mineral. (Citation 4)

A map of the US showing different concentrations of selenium in soils in different regions.

Lutein                                                              

Lutein is a powerful antioxidant that is a member of the carotenoid family. This antioxidant gives foods a orange, red, or yellow color. These colors may not be shown if different sources contain high concentratiosn of green chlorophyll, which is found in varioius vegetables. Lutein protects the eyes and skin from ultraviolet radiation damage. Lutein can be found inside the macula in the retina of the eye. This may also lower the risk of Age-related Macular Degeneration (AMG), a major cause of blindness. Lutein can be found in dark green vegetables such as broccoli, brussel sprouts, spinach kiwi, and kale. It can also be found in egg yolks. (Citation 7)

Lycopene                                                        

Lycopene is a pigment that gives foods their red color. Lycopene is found in many different foods including spaghetti sauce, tomato juice, ketchup, and pizza sauce. Lycopene can also be found in fruits and vegetables such as pink grapefruit, tomatoes, and watermelons. However, fruits and vegetables are less concentrations of lycopene. Studies suggest that consumption of major sources of lycopene may decrease the risk of prostate cancer as well as cardiovascular diseases. (Citation 2)
 
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