Shaer

Heights
107 No' Terrace, Suite 301
Schenectady, NY 12308

Tel: 518.372.1622; Fax: 518.372.8703

Email: Schenectady@cornell.edu
Web Site: www.cceschenectady.org

What are An#oxidants?

An#oxidants are substances that help to protect healthy cells from damage. Free
radicals are harmful components that a"ack healthy cells. Some lifestyle factors such as
smoking, drinking alcohol in excess and/or poor dietary habits may produce more free
radicals causing cell damage. When healthy cells are weakened, they put us at risk for
cardiovascular disease and certain cancers. Consuming an+oxidants helps to reduce
harm caused by free radicals. Some an(oxidants include, but are not limited to, vitamin
C, vitamin E and carotenoids. Carotenoids include beta-carotene, lycopene and lutein.
Below are some examples of food sources that are high in an6oxidants.

An#oxidant

Carotenoids

Dark green: leafy vegetables,

broccoli
Red/orange: carrots, sweet
potatoes, tomatoes
Yellow: winter squash

Vitamin E

Plant-based oils
Whole-grains
Nuts and seeds

Vitamin C

Citrus fruits (oranges, grapefruits,

tangerines)
Strawberries
Sweet peppers
Broccoli
Tomatoes

Common Sources

Mango-Strawberry Salsa Recipe (good source of antioxidants!!)

Ingredients
2 diced fresh mango
2 tablespoons balsamic vinegar
cup lemon juice
2/3 cup orange juice
2 Tablespoons lime juice
2 pints strawberries, diced
Tortilla chips

Nutrition Data: (without chips)
Serves 12 (1 serving = cup): Calories 51, Total Fat trace,

Directions
Wash strawberries and mangoes.
Stir together balsamic vinegar,
orange juice, lemon juice, and lime
juice in a large bowl. Gently fold in
the mango and strawberries until
blended. Allow the mixture to rest
at least 20 minutes before serving.
Serve with tortilla chips or over
baked sh or poultry!

Cholesterol 0 mg, Sodium 2 mg, Total Carbohydrates 13 g, Fiber 2 g, Protein trace

Complete the An,oxidant Word Search Below!

WORD BANK

ANTIOXIDANT
BETA-CAROTENE
BROCCOLI
CAROTENOID
CARROTS
CITRUS
FREE-RADICAL
LUTEIN
LYCOPENE
NUTS-AND-SEEDS
SPINACH
SQUASH
STRAWBERRIES
TOMATOES

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ATTENTION SENIOR CITIZENS: Have a nutritional question or concern? If you are participating
in a senior meal program, you are eligible to have a free consultation with a Registered Dietitian. Call
Cornell Cooperative Extension, Schenectady County at 372-1622, ext. 269, for more information.

Consumer-centered access for long-term care information, referrals and assessments.
For information, call 382-8481, x 1234.
Schenectady County Department of Senior and Long Term Care Services denies no person services or access to service based upon race, color,
sex, religion, national origin, marital status and/or handicapping conditions. Schenectady County Department of Senior and Long Term Care
Services is primarily funded with County tax dollars. Supplemental funding is through the New York State Office for the Aging under Title IIIB/D, III-C-1, III-C-2, III-F of the Federal Older Americans Act, and New York State Expanded In-Home Services for the Elderly (EISEP),
Community Services for the Elderly Act (CSE), Congregate Services Initiative (CSI), and the Wellness In Nutrition (WIN).
Resources: http://www.eatright.org/public/content.aspx?id=6792, www.allrecipes.com
OFA 7&8/2014- An#oxidants