1. Antioxidant Vitamins:Types, Benefits & Food Sources © FitnessEdge.net – All Rights Reserved

2. List of Antioxidant Vitamins • Vitamin A • Vitamin C • Vitamin D • Vitamin E • Vitamin K • Folic Acid Vitamin antioxidants are present in many of the foods that we eat and are also available in supplemental form. This presentation will examine the benefits and functions of the well-known antioxidant vitamins A, C and E and will also look at the lesser known antioxidants Vitamin D, K and Folic Acid. © FitnessEdge.net – All Rights Reserved

3. Vitamin A • Benefits & Roles of Vitamin A: • Contributes to healthy eyes and vision • Vital for healthy fetal development • Antioxidant capabilities • Necessary for healthy skin • Supports optimal immune system function • Necessary for healthy red blood cell production • Food Sources of Vitamin A: • Liver • Butter • Whole milk • Fortified Foods • Orange fruit and vegetables • Green leafy vegetables © FitnessEdge.net – All Rights Reserved

4. Vitamin C • Benefits & Roles of Vitamin C: • Reduces risk of heart disease • Promotes cardiovascular health • May slow cancer growth • Reduces the risk of Alzheimer’s disease • Boosts function of the immune system • Supports optimal eye & skin health • Improves absorption of iron • Antioxidant capabilities • Food Sources of Vitamin C: • Fruit and vegetables especially; • Bell peppers • Tomatoes • Green leafy vegetables • Broccoli • Kiwi fruit • Citrus fruits © FitnessEdge.net – All Rights Reserved

5. Vitamin E • Vitamin E Roles & Benefits: • Antioxidant capabilities • Supports optimal cardiovascular health • Reduces the risk of many age-related diseases such as • Macular degeneration • Improves skin elasticity and reduces scarring • May slow the progression of Alzheimer’s and dementia • Vitamin E Food Sources: • Nuts and seeds • Green leafy vegetables (eg, kale, Swiss chard) • Vegetable oils • Whole grains (germ portion) © FitnessEdge.net – All Rights Reserved

6. Vitamin D • Vitamin D Roles & Benefits: • Necessary for optimal bone health • Antioxidant capabilities • Reduces the risk of heart disease • Reduces the risk of cancer development • Support healthy immune function • Reduces the risk of autoimmune diseases • Lowers the risk of diabetes Type 2 • Vitamin D Sources: • Sun exposure • Fatty fish (eg. Salmon, herring) • Egg yolks • Fortified foods (eg. Milk, orange juice, cereal) © FitnessEdge.net – All Rights Reserved

7. Vitamin K • Vitamin K Roles & Benefits: • Necessary for normal blood coagulation • Antioxidant capabilities • Necessary for healthy bones • Aids prevention of heart disease • Vitamin K Food Sources: • Green vegetables such as; • Kale • Broccoli • Spinach • Cabbage • Brussel sprouts • Healthy fats such as; • Soybean oil • Olive oil © FitnessEdge.net – All Rights Reserved

8. Folic Acid • Folic Acid Roles & Benefits: • Prevention of neural tube defects • Necessary for optimal heart health • Antioxidant capabilities • Promotes optimal brain health • Necessary for optimal nerve health • Folic Acid Food Sources: • Green vegetables such as; • Spinach • Asparagus • Legumes such as; • Lentils • Garbanzo beans • Fortified grains © FitnessEdge.net – All Rights Reserved

9. Conclusion One of the most popular reasons for seeking to improve levels of antioxidant vitamins is for cancer prevention but they each have many other benefits too. Given the many benefits and functions that these vitamins have in the body, getting adequate amounts is vital. If you cannot get them from food, or you need extra amounts, you might consider antioxidant supplements to boost your levels. It is important, as with any supplement, that you discuss with your health care provider what the optimal dose of each nutrient is and also whether or not supplementation is suitable for you. If you would like more information about antioxidant vitamins, including supplements and side effects you may be interested in the full article found here: A Guide to Vitamin Antioxidants: Benefits, Food Sources & Supplements © FitnessEdge.net – All Rights Reserved