Antioxidants and Organic Foods Lawrence KS

"As a nation, we are sorely lacking in sufficient fruit and vegetable consumption, the main source of antioxidants in our diets," says Jackie Keller, founding director of NutriFit LLC , a Los Angeles company that specializes in personal catering, nutrition education and culinary accessories. She's also the author of Body After Baby: The Simple 30-Day Plan to Lose Your Baby Weight .

"Most Americans have difficulty getting the recommended amount of fresh fruits and vegetables in their diet," echoes Dr. Ronald Steriti, a naturopathic doctor and medical advisor for Lifexpand.com , a U.S. manufacturer and distributor of health and dietary supplements.

He makes a strong argument for buying organic produce: "In current American culture, quality is usually secondary to price in almost every area," he tells Organic Authority. "Unfortunately, this includes food. The quality of the fruits and vegetables available at grocery stores is terrible. Most are laden with toxic substances, such as sulfates on grapes, pesticides, etc. Very seldom do you see locally grown food. Also, many times fruits and vegetables are imported from foreign countries that use toxic pesticides that are illegal in the United States."

Understanding the Science

Understanding how antioxidants work requires you to add a new phrase to your vocabulary: "free radicals."

"Free radicals are unstable molecules that are created during chemical reactions," Keller tells Organic Authority. "When a weak bond splits between two atoms, it can cause extra, volatile electrons to be left over. The result is a free radical, which is ready to attack nearby molecules and cause more free radicals to be created."

Environmental pollutants-exhaust fumes, herbicides, cigarette smoke and the like-cause free radicals to form in the body, she explains, which can interfere with normal cell production.

"When free radical production becomes excessive," she says, "damage can occur and accumulate. Free radicals are associated with diseases, as well as aging. Antioxidants can neutralize free radicals by donating an extra electron to them before they become destructive. Thus, antioxidants protect the body from the harmful effects of free radicals."

Shopping for Organic Food

The produce aisle is key to ensuring your diet contains adequate antioxidants. You're looking for organic foods that are rich in beta-carotene, vitamins C and E, selenium, zinc, manganese, copper and iron.

Your top choices, according to Keller, are organic blackberries, blueberries, raspberries, strawberries, papaya, cantaloupe, watermelon, mango, prunes, raisins, plums, oranges, red grapes, cherries, sweet potatoes, yams, kale, spinach, Brussels sprouts, broccoli, garlic, red bell pepper, onion, corn and eggplant. Dr. Steriti adds organic avocados, kiwifruit, nectarines, peaches, pears, grapefruit, lemons, apples and bananas to the list. Vitamin E requirements can be met by organic nuts, oils, bran, sesame seeds, tahini and oa...