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They are not drugs, nor chemical compounds, nor magic formulas that have come from the brain of an inventor. They are and always have been present in many of the foods we eat all the time. And they are insurance against some of the grave diseases that can affect the human body.

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They are called natural anti-oxidizing agents, and our defenses against many illnesses depend on eating them regularly and in the proper amount. Oxidation, or aging of the cells, is an irreversible process that the organism undergoes throughout its life. There is no avoiding it. Free radicals, which are highly reactive chemical substances, are both the result of this oxidation and the reason the process does not stop. Granted, they have a role in other, necessary processes such as coagulation of blood and formation of some hormones. But they are also at the root of weakening of the immune system, oxidation of fats and their accumulation in the arteries (which causes arterial sclerosis and cardiovascular disease) and cell mutation that is at the origin of cancer.
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It�s a question of vitamins
Although oxidation is inevitable, you can curb and delay it. The best way is by eating foods rich in natural anti-oxidants. The most powerful of all is vitamin E, a nutrient that prevents formation of clots in the blood, reduces levels of glucose and protects against diseases such as Parkinson�s. It is found in a variety of foods, but the best sources are oils of all kinds, walnuts and hazelnuts and some fishes such as salmon and tuna.

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Closely linked to this vitamin is a mineral that is essential for the body: selenium. Shortages of it are linked to certain kinds of cancer and their role is critical because they support enzymes which that eliminate free radicals. Selenium is found above all in shellfish, legumes and whole grains.

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Two other substances that must be present in an anti-oxidizing diet are beta-carotene and vitamin C. The former is also called pro-vitamin A; its conversion into vitamin A gives it its anti-oxidizing power. It is known, for instance, that smokers have below-normal levels of beta-carotene, so they are encouraged to eat foods rich in it such as peaches, carrots, any fruit that is yellow-orange in color and green-leaf vegetables.

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Meanwhile vitamin C acts against oxidation along with vitamin E. It is water-soluble, and the body eliminates it in the urine. It must be restored constantly by eating citrus fruits, vegetables and leafy green vegetables. Some studies say that at times of stress, or among people living in highly polluted areas, the organism needs more vitamin C.

It is clear the Mediterranean style diet, varied and balanced, features all these nutrients. It is not necessary to depend on the micrograms or milligrams that come with each vitamin or mineral you swallow. Instead, try to eat fresh foods, dishes that are cooked with olive oil, and avoid an excess of pre-cooked foods.

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It is also important for the diet to include legumes and grains at least three times a week. Eat fruits and vegetables every day, as well as milk and other dairy products. Water is another essential element of an anti-oxidizing diet. You should drink at least two liters a day. Although you can take vitamins and dietary supplements as a source of anti-oxidizing agents it is better � and tastier � to get them in the food you eat.
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