The foods you eat can do a lot to help prevent and fight a number of diseases. To help fight against disease, you should consider different foods that you can add to your eating plan, instead of the foods you should not be eating.

Many people may benefit from a diet that is rich in antioxidants. Antioxidants are naturally occurring plant substances that help to block free radicals in our bodies, shielding us from free radical damage. What causes these damaging free radicals are pollution, smoking, toxins and normal metabolism and they can affect molecules in your body, including proteins and DNA. Luckily, eating foods that contain antioxidants can protect us by stabilizing the free radicals before something can happen.
 
Antioxidants are found in an array of foods. These include beans such as lentils, black, red; nuts and seeds such as walnuts, almonds; some meats, fish and poultry; and different fruits and vegetables such as blueberries, peppers and cherries. Choosing whole grains may also help to fight against disease.

Antioxidants, such as vitamin C, vitamin E, carotenoids, which include beta-carotene, and selenium, help protect healthy cells from damage caused by free radicals.

• Vitamin C is found in citrus fruits such as oranges, grapefruit, as well as vegetables such as broccoli, green peppers and other green, leafy vegetables.
• Vitamin E is found in nuts and seeds, whole grains, green leafy vegetables and vegetable oil.
• Vitamin A and carotenoids are found in carrots, squash, broccoli, tomatoes, peaches, apricots and other brightly colored fruits.
• Selenium is found in fish and shellfish, red meat, grains, eggs, chicken and garlic.

Some ways to incorporate antioxidants into your diet are to switch to whole grains, don't overcook veggies, go for spinach, load up on fresh fruit, snack on nuts, eat more beans, use the right oils and flavors, and have some tea. Eating well balanced meals and snacks everyday is the best way to build a healthy eating plan and may help protect against a number of diseases.