What exactly are antioxidants and how are they important to us? Antioxidants are substances that protect our cells against the effects of free radicals. Free radicals are molecules produced when our bodies break down food,or by environmental exposures like tobacco smoke radiation,pollution and sunlight. Free radicals can damage cells and may play a role in heart disease,cancer and other diseases. Antioxidant substances exist as vitamins,minerals and other compounds in food.They include the following:

• beta-carotene
• lutein
• lycopene
• selenium
• vitamin A
• vitamin C
• vitamin E

Antioxidants are found naturally in many foods-fruits,vegetables, nuts,grains,some meats,poultry,fish. Fruits and vegetables that are colourful-red,yellow,orange,green -the brighter the better contain antioxidants. Mango,papaya,strawberries,blueberries,watermelon,tomatoes,carrots,spinach,pumpkin,citrus fruits,grapes,fresh corn,sweet peppers-all colours,garlic and onions,legumes,spices such as turmeric,and mustard seeds, to name a few.

BENEFITS OF ANTIOXIDANTS

• Reduces the risk of heart disease, blood pressure and stroke
• Prevents degeneration of tissues and so,risk of cancer is reduced
• Delays aging process
• Arrests degeneration of brain
• Reduces harmful damage to skin due to exposure to sun
• Enhances immunity against infections

We therefore must increase our consumption of fruits and vegetables to meet all nutrient requirements. We would then get a lot more antioxidants through the daily diet. Antioxidant supplements are not recommended as it does not guarantee protection against disease. Large doses of supplements taken can be harmful. A healthy person who eats well-balanced meals and is physically active does not require any antioxidant supplements.

The human body performs various activities such as Digestion and Sleep, Energy and Brain Foods, General Productivity Boosters, and Eyesight.

Eating the right kind of foods cooked in the right manner or eaten raw,ensures that we get optimum nutrients that are necessary for our bodies to function normally.Consuming the right amounts also is important to get just the right amount of nutrients to not only let the body perform normally but also raise immunity levels.Awareness also leads to prevention of diseases such as cancer,night blindness,hypertension,and heart disease.

The common man finds it difficult to understand which foods to include in his daily diet and how much so as to get greater productivity.Vegetables and fruits are definitely necessary for all ages as they supply you with vitamins and minerals in addititon to micronutrients that are essential for the body's optimal functioning. Below is a chart to give you a guideline on the importance of foods to the body's many functions.