Get Antioxidants From Food, Not Supplements

Antioxidant-rich fruits and veggies are associated with decreased risk of cancer and cardiovascular disease. So wouldn't it make sense that antioxidant supplements could do the same. However, supplements are largely ineffective in preventing heart disease, according to an American Heart Association (AHA) Scientific Advisory.

"At this time, there is little reason to advise that individuals take antioxidant supplements to reduce their risk of cardiovascular disease," said lead author Penny Kris-Etherton, Ph.D., of Pennsylvania State University, adding: "We know that diets high in fruits and vegetables are associated with decreased risk ... In addition, achieving and maintaining a healthy body weight and being physically active are important."

Another study of over 170,000 participants published in The Lancet found that antioxidant supplements did not lower the risk of gastrointestinal cancer and in fact seemed to increase overall mortality. Again these supplements may actually increase, not decrease, your chances of dying from cancer. For example

• Combinations of beta-carotene with either vitamin A or C, and vitamin E supplements were found to pose the most risk.


• Vitamin E pills actually increased LDL (bad) cholesterol in animal studies, reports The Journal of Clinical Investigation.

Dr. Ronald Krauss, director of atherosclerosis research at the Children's Hospital Oakland Research Institute, said: "If one wants to take advantage of antioxidants, which can have many health benefits, one should rely on eating foods that are rich in antioxidants and not rely on taking supplements to prevent heart disease."

Why would antioxidant supplements on their own show little benefit, or even potential risk? One possibility is that the many different nutrients -- vitamins, minerals and phytochemical antioxidants -- within whole foods work in synergy. Some antioxidants act as "big brother" to other nutrients, shielding them from oxidative damage and letting them do their job. What's more, plant-based diets also tend to be lower in harmful saturated and trans-fats and higher in beneficial fiber.

Fortunately, the supplements in question are found abundantly in nature.

• Beta-carotene: butternut squash, pumpkin, cantaloupe, carrots, kale, spinach and apricots.


• Vitamin C: red bell peppers, papaya, citrus fruits, kiwis, broccoli.


• Vitamin E: almonds, dark green leafy vegetables, vegetable juice cocktail, whole grains, corn.