We all know breathing oxygen is essential for life, but oxygen can also be an unhealthy thing. It’s no coincidence that the rusting of metals and burning via fire are called oxidization. When oxygen—both as loose atoms and in more complex molecular forms such as hydrogen peroxide and hypochlorous acid—travels around the body, it can damage cells and has been implicated in the development of cancer, heart disease, hearing and vision impairment, accelerated aging, and other conditions.

Normally such harmful substances are mopped up by the body’s defences, which produce antioxidants that bind on to these “free radicals” and neutralize them. Unless, of course, there are too many to cope with, which can happen as a result of stress, environmental conditions, smoking, processed foods, alcohol, and lack of exercise.

Simply gobbling a handful of vitamins won’t necessarily make you healthier and can even create an imbalance within your system. Fortunately, we can boost the amount of antioxidants available to the body by consuming a variety of certain foods: Bon appétit!

Tea
Green tea is made from unfermented leaves, unlike common black teas such as orange pekoe. The fermentation process removes some of the beneficial substances in the leaves. Green tea is a great source of polyphenols and tannins, which slow oxidation.

Berries
Brightly coloured fruits contain flavonoids and polyphenols. Blueberries, raspberries, black- berries, strawberries, and cranberries are the most commonly available antioxidant berries. (Other power-packed fruits are oranges, grapes, and cherries.) If you’re feeling exotic, Tibetan goji berries are abundant in antioxidants.

Leafy green vegetables
The darker green, the better. Mustard and dandelion greens, spinach, arugula, chicory, collard, kale, and Swiss chard contain not only antioxidants but also lots of vitamins, minerals, and even some fibre.

Vitamins
If you regularly eat the other items described here, you shouldn’t require much in the way of supplements. However, many health professionals suggest taking a daily multivitamin containing essential trace minerals like selenium. In particular, vitamins A, C, and E are important antioxidants, but excess amounts can be harmful.

Mushrooms
Recent research has shown many varieties of mushrooms (including portobellos, criminis, white button, shiitake, oyster, and maitake) contain high levels of ergothioneine, a botanical amino acid with strong antioxidant properties.

Broccoli, cauliflower, and other veggies kids don’t like
These two related plants, along with their less popular siblings such as cabbage and Brussels sprouts, contain sulphur-based antioxidants plus a considerable amount of vitamins and minerals. Broccoli sprouts make a good substitute for lettuce in a sandwich.

Colourful vegetables
Peppers, carrots, tomatoes, and other veggies that burst with colour are also brimming with goodness, particularly carotenoids like lycopene, a potent antioxidant. If you’re making a salad, try to see how many pigments you can combine with leafy greens. Some onion, chives, garlic, or leeks will provide lots of flavour and even more nutrients and antioxidants. Use a light dressing made with olive oil, which contains “good”, or monounsaturated, fat.

Nuts and seeds
Seeds, such as flax and sunflower, and nuts contain an array of good things, like vitamin E and selenium. However, the additives in many processed versions can do more harm than good. Avoid junk-food varieties and stick to raw forms or at least unsalted, roasted versions. And remember nuts are high in fat. The same is true of nut butters like peanut, sesame, and almond spreads. Make sure there is no added sugar.