Imtiyaj Khan Fitness

These vitamins play crucial roles in maintaining overall health and well-being, while their antioxidant properties help combat oxidative stress and reduce the risk of chronic diseases. Incorporating a variety of antioxidant-rich foods into your diet can help ensure you receive adequate amounts of these vital nutrients.

Here’s a list of antioxidant vitamins along with brief information about each:

1. Vitamin A (Retinol):
   • Found in: Liver, fish oil, dairy products, carrots, sweet potatoes.
   • Role: Essential for vision, immune function, skin health, and cell growth. Acts as an antioxidant by neutralizing free radicals.
2. Vitamin C (Ascorbic Acid):
   • Found in: Citrus fruits, strawberries, bell peppers, broccoli.
   • Role: Supports immune function, collagen synthesis, wound healing, and iron absorption. Acts as a powerful antioxidant, scavenging free radicals and regenerating vitamin E.
3. Vitamin E (Tocopherol):
   • Found in: Nuts, seeds, vegetable oils, leafy greens.
   • Role: Protects cell membranes from oxidative damage, supports immune function, and promotes skin health. Functions as a potent antioxidant, particularly in lipid-rich environments.
4. Vitamin K:
   • Found in: Leafy greens (e.g., spinach, kale), broccoli, Brussels sprouts.
   • Role: Essential for blood clotting, bone health, and regulating calcium metabolism. Also acts as an antioxidant, protecting cells from oxidative stress.
5. Vitamin D:
   • Found in: Fatty fish, fortified dairy products, sunlight exposure.
   • Role: Facilitates calcium absorption for bone health, supports immune function, and regulates mood. May also exhibit antioxidant properties, though research is ongoing.
6. Vitamin B2 (Riboflavin):
   • Found in: Dairy products, lean meats, fortified cereals, almonds.
   • Role: Supports energy metabolism, red blood cell production, and normal vision. Functions indirectly as an antioxidant by assisting in the regeneration of glutathione, a key cellular antioxidant.
7. Vitamin B3 (Niacin):
   • Found in: Meat, poultry, fish, peanuts, whole grains.
   • Role: Essential for energy metabolism, DNA repair, and skin health. Acts indirectly as an antioxidant by participating in cellular processes that regulate oxidative stress.
8. Folate (Vitamin B9):
   • Found in: Leafy greens, legumes, fortified grains, citrus fruits.
   • Role: Vital for DNA synthesis, red blood cell formation, and fetal development during pregnancy. May help reduce oxidative stress indirectly by supporting cellular function and repair.
9. Vitamin B6 (Pyridoxine):
   • Found in: Meat, fish, poultry, bananas, potatoes.
   • Role: Supports amino acid metabolism, neurotransmitter synthesis, and immune function. Functions indirectly as an antioxidant by aiding in the synthesis of glutathione.
10. Vitamin B12 (Cobalamin):
    • Found in: Animal products (e.g., meat, fish, dairy), fortified cereals.
    • Role: Essential for DNA synthesis, nerve function, and red blood cell production. May indirectly support antioxidant defenses by participating in metabolic pathways involved in cellular protection.