Free Radicals: Harmful free radicals are damaged cells that can be problematic. The term free means they are missing a critical molecule, which sends them on a rampage to pair with another molecule. (webmd.com) Free radicals are molecules that have lost one of their electrons and that makes them very unstable. The problem with excess free radicals is that they often injure healthy cells and can create an opportunity for disease. Many things can start free radicals to become out of control. Such as heavy metals, toxic foods, smoking, environmental toxins and stress. Adding a diet rich in antioxidants will help fight harmful free radicals. Antioxidants minimize damage to your cells from free radicals.

Trans Fatty Acids: Think of trans fats as the bad fats-Saturated and partially hydrogenated or trans fats. It is vegetable oil that has been heavily processed under high heat and pressure to make it partially hydrogenated, meaning it is turned into trans fat. The fat molecules become destroyed into shapes our body cannot recognize as food. These molecules can create inflammation, cardiovascular harm, liver and kidney problems and an accelerated aging process (Kris Carr, 2011). Many of the products that are made with trans fats have a long shelf life. This may be good for manufacturers but it is not good for your health. Some of the more common foods with trans fats are processed foods such as, cookies, crackers, pizza, pastries, potato chips and margarine.

Anti-oxidants:  Our bodies need a variety of vitamins, minerals and phytonutrients to neutralize the free radical assault. Eating a diet of organic fruits, vegetables, whole grains, legumes and nuts give a good mix of antioxidants.

Vitamins: Vitamin C and E are essential in obtaining good health and also in helping prevent cancer. 

Some of the sources of Vitamin E are leafy greens, nuts and avocados. Vitamin C sources are oranges, strawberries, broccoli, kale and red peppers.

Minerals: Magnesium is an essential macro mineral it is critical for heart health and bone health. Dark-green leafy vegetables such as Swiss chard and spinach and pumpkin seeds and bananas are all excellent sources of magnesium.

The mineral selenium is necessary for manufacturing glutathione the body’s own natural antioxidant. Sources of selenium include mushrooms, organic egg yorks and brazil nuts (Bauman and Waldman, 2012).

Phytonutrients found in plants help fight free radicals. Just a few easy to find phytonutrients are beta-carotene found in orange colored foods such as carrots, sweet potatoes and winter squash also in green leafy vegetables.

Lutein and Zeaxanthin phytonutrients are important for eye health.  Sources are found in orange, red and yellow foods such as corn

Sources: Bauman, E., Waldman, H. 2012. The Whole –Food Guide for Breast Cancer Survivors.

Kris Carr, 2011, Crazy Sexy Diet