Antioxidants are highly touted these days, but it's important to separate fact from fiction. Here are five things you should know about antioxidants...

1. First of all, what is an antioxidant? An antioxidant is a chemical that fights and neutralizes antagonistic cells, also known as "free radicals." Antioxidants are composed of a group of vitamins, minerals and enzymes the body needs for optimal health.

2. Okay, so what are free radicals? Technically, free radicals are molecules missing an electron. Once a molecule loses an electron, it tries to grab a spare one from another nearby cell. This may not sound like a problem, but such molecules can damage healthy cells by "stealing" their electrons, causing them to become unstable. Antioxidants counteract this by providing free radicals with another electron.

3. So how do antioxidants support health?

Study after study shows that antioxidants have a beneficial impact on maintenance of good health. Antioxidants help maintain your immune system on a daily basis. Emerging science suggests that a diet rich in antioxidant foods has also been shown to support luminous skin and eyes and maintain healthy organs and tissues.

4. How do antioxidants work?

Antioxidants counteract the effect of "oxidation," a chemical process by which our cells' electrons are transferred to an oxidizing agent. Think of an apple slice turning brown--this is an everyday example of oxidation. Antioxidants, as you might guess, neutralize or fight this process.

5. What are the top 10 antioxidant-rich foods?

1. Berries: They're packed with healing antioxidants. Blueberries, raspberries, and blackberries are also full of fiber. If you want to take a few miles off the odometer, grab a handful of berries!

2. Broccoli: Good for bolstering health, as well as cervical dysplasia. Your mother knew what she was talking about when she told you to eat your broccoli.

3. Garlic: It doesn't always smell the greatest, but it packs quite a nutritional punch. Studies show that it can help support heart health by supporting cholesterol levels and blood pressure already in the normal range. It's also good for fighting those dreaded free radicals.

4. Whole grains: Contain valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber. Also serve to support already normal cholesterol levels.

5. Red grapes: These delicious fruits contain reservatrol, which has a host of antioxidant properties.

6. Spinach: There's a reason why Popeye loved his spinach. Filled with lutein, spinach is good for your eyes. Lutein makes up a pigment in the macula, the oval-shaped yellow spot near the center of the retina. Some studies suggest that it may be good for your heart as well.

7. Tomatoes: Tomatoes, which are technically a fruit, not a vegetable, contain lycopene, a member of the carotenoid family. Lycopene has been shown to reduce lung, breast, and colon cancers.

8. Soy: This versatile food, commonly found in milk, vegetarian burgers, and cheese, has loads of antioxidants in the form of isoflavones, which resemble natural estrogens. Soy has been shown to support already normal cholesterol levels and bone health.

9. Tea: People have been drinking tea for hundreds of thousands of years for good reason. Tea, especially the green variety, is good for maintaining robust health.

10. Carrots: Not just good for your eyes, carrots offer a whole host of nutrients to nibble on.

 Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah - click here.

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