Anti-oxidants are abundant in fresh fruits and vegetables, as well as in other foods including nuts, fruit seeds, whole grains, fish, Indian spices and some meats, poultry. The list below describes food sources of common antioxidants
Beta-carotene it is found in many foods that are orange in color, including sweet potatoes, papaya, carrots, cantaloupe, squash, apricots, pumpkin, figs, keno, oranges, papaya, wild berries, local berries, melon, water melon, sweet lime, strawberries, and mangoes. Some green leafy vegetables including greens like spinach, methi(fenugreek plant), sarson(mustard plant), parval are also rich in beta-carotene.
Lutein Best known for its association with healthy eyes, is abundant in green, leafy vegetables sarson(mustard plant), methi, black jamun and spinach.
Lycopene it is a potent antioxidant found in tomatoes, watermelon, guava, papaya, chiku, figs, apricots, local berries, pink grapefruit, blood oranges, and other foods.
Selenium It is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat, nuts and fruit seeds are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle.
Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, apricots, keno, oranges, mangoes, guava, papaya, milk, paneer, yogurt, egg yolks and mozzarella and cottage cheese, nuts fruit seeds.
Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish. Amla, guava, oranges commonly consumed in India are very high in vitamin C
Vitamin E also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangoes, guavas, nuts,fruit seeds, broccoli, parval, and other foods
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