Daily Vitamin Supplements

As many people continue to grow health conscious the need for daily vitamin supplements is increasing at an incredible rate. For countless numbers of people daily vitamins are a necessary part of their daily routine to be able to maintain both physical and good mental health. That being said it is clear that not just any daily vitamin supplement will do.

There a wide range of vitamins that you can choose from, some have little to no effect on your overall health while others can have a major impact in determining what your health will be. In general a good daily vitamin supplement will increase your energy levels, improve you ability to concentrate, give you better muscle tone, help you to see an improvement in you joint comfort and help give you more restful amounts of sleep. Some of the long term improvement that you should be looking for from a good daily vitamin supplement include: improved eye sight, lower cholesterol levels, improved body weight, an improved circulatory system and reduced allergies.

The best way to receive all of the above benefits is to find a daily vitamin that has all the vitamins and minerals that will help improve your overall level of general health. The best vitamin supplements will have at least 60 to 70 different ingredients to fully support and improve the overall functioning of your body. Some key ingredients that you want to look for when choosing the right multi vitamin includes: herbs which have been scientifically proven to improve overall health, amino acids, trace elements, anti oxidants, glycation and methylation. When looking for the right daily vitamin you want to make sure that it is all natural as opposed to being manufactured in a lab.

There are a number of different vitamins to choose from, what you want to do is find one that is a daily multi vitamin or one that is geared towards a specific group of people such as: children, the elderly, men, women or those who are pregnant. In many cases these kinds of vitamins can give you the that little extra that your body needs based on what age you are and what is happening in your life. Once you have selected the right vitamin supplement you want to then take it on a consistent basis (usually once a day) to receive the full benefits from taking them.

Clearly, there are many different daily vitamin supplements available to choose from. When choosing the right one for you it is important that is helps improve your overall level of health by offering: you at least 60 70 different ingredients that are made naturally. In some cases you can find the supplement that you are looking for by taking a selected vitamin designed for a particular group. Either way there is no doubt that choosing good daily vitamin supplements can improve your overall level of health dramatically.

Nutrition

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet.

The diet of an organism is what it eats, and is largely determined by the perceived palatability of foods. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health
and disease), as well as to institutions.

A poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis Nutrients

There are seven major classes of nutrients: carbohydrates, fats, fiber, minerals, protein, vitamins, and water.

These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients are minerals and vitamins.

The macronutrients (excluding fiber and water) provide energy, which is measured in Joules or kilocalories (often called "Calories" and written with a capital C to distinguish them from gram calories). Carbohydrates and proteins provide 17 kJ (4 kcal) of energy per gram, while fats provide 37 kJ (9 kcal) per gram.[1] Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.

Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates range from simple monosaccharides (glucose, fructose, galactose) to complex polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids, but not all, are essential in the diet: they cannot be synthesized in the body. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats. The nitrogen-containing monomers of protein are amino acids, and they include some essential amino acids. They fulfill many roles other than energy metabolism; and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys.

Other micronutrients include antioxidants and phytochemicals.Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required regularly, while others are needed only occasionally. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.


Carbohydrate

A pack of toasted bread is a cheap, high calorie nutrient (usually unbalanced, i.e., deficient in essential minerals and vitamins, because of removal of grain bran) food source with a long shelf-life.Carbohydrates may be classified as monosaccharides,
disaccharides, or polysaccharides by the number of monomer (sugar) units they contain. They constitute a large proportion of foods such as rice, noodles, bread, and other grain-based products. Monosaccharides contain one sugar unit, disaccharides two, and polysaccharides three or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simpler. The difference is important: complex carbohydrates take longer to digest and absorb since their sugar units
are processed one-by-one off the ends of the chains. The spike in blood-sugar levels after ingestion of simple sugars is thought to be involved in causing heart and vascular disease. Simple sugars form a greater part of modern diets, leading to more cardiovascular disease in populations. Simple carbohydrates are absorbed quickly, and therefore raise blood-sugar levels more rapidly.

Fat

A molecule of fat consists of several fatty acids (containing long chains of carbon and hydrogen atoms), bonded to a glycerol. They are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Fats may be classified as saturated or unsaturated. Saturated fats have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms, whereas unsaturated fats have some of these
carbon atoms double-bonded, so their molecules have relatively few hydrogen atoms. Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Trans fats are a type of unsaturated fat with
trans-isomer fatty acid, typically created in an industrial process called (partial) hydrogenation.

Many studies have shown that unsaturated fats, particularly monounsaturated fats, are best in the human diet. Saturated fats, typically from animal sources, are next, while trans fats are to be avoided. Saturated and trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Trans fats are very rare in nature, but have properties useful in the food processing industry.

Essential fatty acids

Most fatty acids are non-essential, meaning the body can produce them as needed. However, in humans at least two fatty acids are essential and must be included in the diet. An appropriate balance of essential fatty acids—omega-3 and omega-6 fatty acids—is important for health. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which
have roles throughout the human body. They are hormones, in some respects. The omega-3 eicosapentaenoic acid (EPA), which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources, serves as a building block for series 3 prostaglandins (e.g. weakly inflammatory PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as a building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as a building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA can be made from the omega-6 linoleic acid (LA) in the human body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of
different prostaglandins: one reason a balance between omega-3 and omega-6 is important for cardiovascular health. In industrialized societies, people typically consume large amounts of processed vegetable oils, which have reduced amounts of the essential fatty acids along with too much of omega-6 fatty acids relative to omega-3 fatty acids.

The conversion rate of omega-6 DGLA to AA largely determines the production of the prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 (made from AA) toward anti-inflammatory PGE1 (made from DGLA). Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). The amount and type of carbohydrates consumed, along with some types of amino acid, can influence processes involving insulin, glucagon, and other hormones; therefore the ratio of omega-3 versus omega-6 has wide effects on general health, and specific effects on immune function and inflammation, and mitosis (i.e. cell division).

Good sources of essential fatty acids include most vegetables, nuts, seeds, and marine oils,[2] Some of the best sources are fish, flax seed oils, soy beans, pumpkin seeds, sunflower seeds, and walnuts.


Dietary fiber

Fiber is a carbohydrate (or a polysaccharide) that is incompletely absorbed in humans and in some other animals. Like all carbohydrates, when it is metabolized it can produce four Calories (kilocalories) of energy per gram. But in most circumstances it accounts for less than that because of its limited absorption. Dietary fiber consists mainly of cellulose, a large carbohydrate polymer that is indigestible because humans do not have the required enzymes. There are two subcategories:
soluble and insoluble fiber. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are rich in dietary fiber. Fiber is important to digestive health and is thought to reduce the risk of colon cancer.[citation needed] It can help in alleviating both constipation and diarrhea. Fiber provides bulk to the intestinal contents, and insoluble fiber stimulates peristalsis: the rhythmic muscular contractions passing along the digestive tract. Some soluble fibers produce a solution of high viscosity: a gel, which slows the movement of food through the intestines. Fiber, especially from whole grains, may help lessen insulin spikes and reduce the risk of diabetes

Protein

Most meats such as chicken contain all the essential amino acids needed for humansMain article: Protein in nutrition. Proteins are the basis of many animal body structures (e.g. muscles, skin, and hair). Each molecule is composed of amino acids which are characterized by inclusion of nitrogen and sometimes sulphur. The body
requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance). Excess amino acids are discarded, typically in the urine. For all animals, some amino acids are essential (an animal cannot produce them internally) and some are non-essential (the animal can produce them from other
nitrogen-containing compounds). About twenty amino acids are found in the human body, and about ten of these are essential, and therefore must be included in the diet. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important when there is greater need: in early development and maturation, pregnancy, lactation, or injury. A complete protein source contains all the essential amino acids; an incomplete protein source
lacks one or more of the essential amino acids. It is possible to combine two incomplete protein sources (e.g. rice and beans) to make a complete protein source. Sources of dietary protein include meats, tofu and other soy-products, eggs, grains, legumes, and dairy products such as milk and cheese. A few amino acids from protein can be converted into glucose and used for fuel through a process called gluconeogenesis. The amino acids remaining after such conversion are discarded.

Dietary mineral

Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen that are present in common organic molecules. The term "mineral" is archaic, since the intent is to describe simply the less common elements in the diet: heavier than the four just mentioned; including several metals; and often occurring as ions in the body. Some dietitians recommend that these be supplied from foods in which they occur naturally, or at least as complex compounds, or sometimes even from natural inorganic sources (such as calcium carbonate from ground oyster shells). On the other hand, minerals are often artificially added to the diet as supplements, the most famous being iodine in
iodized salt.


Macrominerals

Many elements are essential in quantity; also called "bulk minerals". Some are structural, but many play a role as electrolytes.[3] Elements with recommended dietary allowance (RDA) greater than 200 mg/day are the following, in alphabetical order (with informal or folk-medicine perspectives in parentheses):

Calcium, a common electrolyte, but also structural (for muscle and digestive system health, builds bone, neutralizes acidity, clears toxins, helps blood stream)
Chlorine as chloride ions; very common electrolyte; see sodium, below Magnesium, required for processing ATP and related reactions (builds bone, causes strong peristalsis, increases flexibility, increases alkalinity)
Phosphorus, required component of bones; essential for energy processing[4]
Potassium, a very common electrolyte (heart and nerve health) Sodium, a very common electrolyte; not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food: typically as sodium chloride, or common salt Sulfur for three essential amino acids and therefore many proteins



Trace minerals

Many elements are required in trace amounts, usually because they play a catalytic role in enzymes.[5] Some trace mineral elements (RDA < 200 mg/day) are, in alphabetical order:

Cobalt required for biosynthesis of vitamin B12 family of coenzymes Copper required component of many redox enzymes, including cytochrome c oxidase
Chromium required for sugar metabolism Iodine required for the biosynthesis of thyroxin; needed in larger quantities than others in this list, and sometimes classified with the macrominerals
Iron required for many enzymes, and for hemoglobin and some other proteins
Manganese (processing of oxygen)
Molybdenum required for xanthine oxidase and related oxidases
Nickel present in urease
Selenium required for peroxidase (antioxidant proteins)
Vanadium (Speculative: there is no established RDA for vanadium. No

specific biochemical function has been identified for it in humans,

although vanadium is found in lower organisms.)
Zinc required for several enzymes such as carboxypeptidase, liver

alcohol dehydrogenase, carbonic anhydrase

Vitamin

As with the minerals discussed above, twelve vitamins are recognized as essential nutrients, necessary in the diet for good health. (Vitamin D is the exception: it can alternatively be synthesized in the skin, in the presence of UVB radiation.) Certain vitamin-like compounds that are recommended in the diet, such as carnitine, are indispensable for survival and health; but these are not strictly "essential" because the human body has some capacity to produce them from other compounds.
Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity (see below). Other essential nutrients not classed as vitamins include essential amino acids (see above), choline, essential fatty acids (see above), and the minerals discussed in the preceding section.Vitamin deficiencies may result in disease conditions: goitre, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.[6] Excess of some vitamins is also dangerous to health (notably vitamin A); and deficiency or excess of minerals can also have serious health consequences.


Water

A manual water pump in ChinaAbout 70% of the non-fat mass of the human body is made of water.[citation needed] To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors.[citation needed] With physical exertion and heat exposure, water loss will increase and daily
fluid needs may increase as well.It is not clear how much water intake is needed by healthy people, although some experts assert that 8–10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration.[7] The
notion that a person should consume eight glasses of water per day cannot be traced back to a scientific source.[8] The effect of water intake on weight loss and on constipation is also still unclear.[9] Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food.

Most of this quantity is contained in prepared foods."[10] The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men.[11] Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. According to the Institute of Medicine—who recommend that, on average, women consume 2.2 litres and men 3.0 litres—this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing.[12]For those who have healthy kidneys, it is rather difficult to drink too much water,[citation needed] but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication, which can be fatal. In particular large amounts of de-ionized water are dangerous.
Normally, about 20 percent of water intake comes in food, while the rest comes from drinking water and assorted beverages (caffeinated included). Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapor in the exhaled breath.


Other nutrients

Other micronutrients include antioxidants and phytochemicals. These substances are generally more recent discoveries which: have not yet been recognized as vitamins; are still under investigation; or contribute to health but are not necessary for life. Phytochemicals may act as antioxidants, but not all phytochemicals are antioxidants.


Antioxidant

Antioxidants are a recent discovery. As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as free radicals can form. Most of these are oxidizers (i.e. acceptors of electrons) and some react very strongly.

For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds. Some are produced by the human body with adequate precursors (glutathione, Vitamin C) and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Phytochemicals (Section Below) and their subgroup polyphenols are the majority of antioxidants; about 4,000 are known. Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free
radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous
compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.


Phytochemicals

Blackberries are a source of polyphenol antioxidantsMain article: Phytochemical
A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals. These nutrients are typically found in edible plants, especially colorful fruits and vegetables, but also other organisms including seafood, algae, and fungi. The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.

Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD).[13] Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts.[14] A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light.
Another carotenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied.[15] Similarly, a red phytochemical, lycopene,
has substantial credible evidence of negative association with development of prostate cancer.

The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude.Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility.[16] At the most basic level, the question "should you eat eggs?" is complex to the point of dismay, including misperceptions about the health effects of cholesterol in egg yolk, and its saturated fat content.As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly
concentrated, however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Yet, such sauces tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid.

source : wikipedia.org

Antioxidant Activity

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves. As a result, antioxidants are often reducing
agents such as thiols, ascorbic acid or polyphenols.[1]Although oxidation reactions are crucial for life, they can also be damaging; hence, plants and animals maintain complex systems of multiple types of antioxidants, such as glutathione, vitamin C, and vitamin E as well as enzymes such as catalase, superoxide dismutase and various peroxidases. Low levels of antioxidants, or inhibition of the antioxidant enzymes, causes oxidative stress and may damage or kill cells.

As oxidative stress might be an important part of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases.

However, it is unknown whether oxidative stress is the cause or the consequence of disease. Antioxidants are also widely used as ingredients in dietary supplements in the hope of maintaining health and preventing diseases such as cancer and coronary heart disease.

Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation may be harmful.[2] In addition to these uses of natural antioxidants in medicine, these compounds have many industrial uses, such as preservatives in food and cosmetics and preventing the degradation of rubber and gasoline.

Best Sources of High Antioxidants Foods Fruits
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit.

Vegetables
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.

Dry Fruits high in antioxidants
Apricots, prunes, dates.

Legumes
Broad beans, pinto beans, soybeans.

Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut, sunflower seeds.

Cereals
Barley, millet, oats, corn.

Spices
cloves, cinnamon, oregano

Antioxidant Foods

Consider ORAC scores of various foods. ORAC refers to the Oxygen Radical Absorbance Capacity, an analysis that is used to measure the total antioxidant power of foods and other chemical substances. The higher the ORAC score, the greater its antioxidant capacity. This is a laboratory measurement and its relevance to the diet is unclear. Demonstrating that a substance neutralizes free radicals in a test tube
and showing that it prevents some disease are quite different matters.

ORAC scores for 3.5 oz (100 ml):

Mangosteen--------------------20,000
Acai--------------------------18,400
Pomegranate-------------------10,500
Prunes------------------------ 5,770
Raisins----------------------- 2,830
Blueberries------------------ 2,400
Strawberries---------------- 1,540
Raspberries----------------- 1,220
Plums----------------------------949
Oranges------------------------ -750
Grapes---------------------------739
Cherries-------------------------670
Kiwi-----------------------------602
Kale---------------------------1,770
Spinach------------------------1,260
Brussels Sprouts------------ ---980
Broccoli florets-----------------890
Beets----------------------------840
Red Bell Peppers------------- --710
Onions---------------------------450
Corn-----------------------------400
Eggplant-------------------------390
Carrots--------------------------210

Learn about the different types of antioxidants in foods. For example, acai berries and blueberries provide powerful antioxidants known as anthocyanins. Grapes contain antioxidants that boost nitric oxide and may lower blood pressure. Broccoli provides thiocyanates, which may reduce cancer risk. Remember that some vitamins and minerals themselves are antioxidants.

Vitamins C and E and selenium are all powerful antioxidants. Drink 100% fruit juice. Fruit juices can contribute greatly to your antioxidant intake, but do not be deceived by products that add water (such as low-calorie orange or grape juice) or sugar (often added to cranberry juice). Check the ingredient list and look for juices that actually say "100% juice" on the front.


TipsRead more about the top ten fruits and vegetables. The list above is just for quick reference and shows only the ORAC scores of the foods. For instance, the acai berry was rated the number one superfood by Nicholas Perricone. He said that acai is not only rich in antioxidants (see the top ten list above), but also provides monounsaturated fats, phytosterols, trace minerals, fiber, and a nearly complete package of essential amino acids.[1] Prefer foods that are high in both antioxidants and other nutrients, such as vitamins, minerals, or essential fatty acids. For example, oranges are in the top ten list and also provide vitamin C, potassium, magnesium, and B vitamins. Grapes, also appearing on the list, are one of the few
sources of resveratrol, which may slow aging. Keep in mind that other food groups such as whole grains or nuts and legumes can also be rich in antioxidants. Peanuts and soybeans are two rich sources of antioxidants.
source :

http://www.wikihow.com/Reduce-Your-Age-With-Top-10-Antioxidant-Fruits-and-Vegetables