Antioxidant Vitamins:Types, Benefits & Food Sources

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List of Antioxidant Vitamins

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• Vitamin A• Vitamin C• Vitamin D

• Vitamin E• Vitamin K• Folic Acid

Vitamin antioxidants are present in many of the foods that we eat and are alsoavailable in supplemental form. This presentation will examine the benefits andfunctions of the well-known antioxidant vitamins A, C and E and will also look at thelesser known antioxidants Vitamin D, K and Folic Acid.

Vitamin A

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Benefits & Roles of Vitamin A:• Contributes to healthy eyes and vision• Vital for healthy fetal development• Antioxidant capabilities• Necessary for healthy skin• Supports optimal immune system function• Necessary for healthy red blood cell production

Food Sources of Vitamin A:• Liver• Butter• Whole milk• Fortified Foods• Orange fruit and vegetables• Green leafy vegetables

Vitamin C

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Benefits & Roles of Vitamin C:• Reduces risk of heart disease• Promotes cardiovascular health• May slow cancer growth• Reduces the risk of Alzheimer’s disease• Boosts function of the immune system• Supports optimal eye & skin health• Improves absorption of iron• Antioxidant capabilities

Food Sources of Vitamin C:• Fruit and vegetables especially;

• Bell peppers• Tomatoes• Green leafy vegetables• Broccoli• Kiwi fruit• Citrus fruits

Vitamin E

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Vitamin E Roles & Benefits:• Antioxidant capabilities• Supports optimal cardiovascular health• Reduces the risk of many age-related diseases such as

• Macular degeneration• Improves skin elasticity and reduces scarring• May slow the progression of Alzheimer’s and dementia

Vitamin E Food Sources:• Nuts and seeds• Green leafy vegetables (eg, kale, Swiss chard)• Vegetable oils• Whole grains (germ portion)

Vitamin D

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Vitamin D Roles & Benefits:• Necessary for optimal bone health• Antioxidant capabilities• Reduces the risk of heart disease• Reduces the risk of cancer development• Support healthy immune function• Reduces the risk of autoimmune diseases• Lowers the risk of diabetes Type 2

Vitamin D Sources:• Sun exposure• Fatty fish (eg. Salmon, herring)• Egg yolks• Fortified foods (eg. Milk, orange juice, cereal)

Vitamin K

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Vitamin K Roles & Benefits:• Necessary for normal blood coagulation• Antioxidant capabilities• Necessary for healthy bones• Aids prevention of heart disease

Vitamin K Food Sources:• Green vegetables such as;

• Kale• Broccoli• Spinach• Cabbage• Brussel sprouts

• Healthy fats such as;• Soybean oil• Olive oil

Folic Acid

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Folic Acid Roles & Benefits:• Prevention of neural tube defects• Necessary for optimal heart health• Antioxidant capabilities• Promotes optimal brain health• Necessary for optimal nerve health

Folic Acid Food Sources:• Green vegetables such as;

• Spinach• Asparagus

• Legumes such as;• Lentils• Garbanzo beans

• Fortified grains

Conclusion

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One of the most popular reasons for seeking to improve levels of antioxidant vitamins is for cancerprevention but they each have many other benefits too.

Given the many benefits and functions that these vitamins have in the body, getting adequate amounts isvital. If you cannot get them from food, or you need extra amounts, you might consider antioxidantsupplements to boost your levels.

It is important, as with any supplement, that you discuss with your health care provider what the optimaldose of each nutrient is and also whether or not supplementation is suitable for you.

If you would like more information about antioxidant vitamins, including supplements and side effects youmay be interested in the full article found here:

A Guide to Vitamin Antioxidants: Benefits, Food Sources & Supplements