(NC) — When your body needs to put up its best defense, especially in today's environment, antioxidants are crucial to your health. In order to include these important nutrients in our diets, we first need to understand what they are, what they do, and where to find them.

A look at oxidation: Oxidation is a normal process that takes place in the body. It causes damage to our cells and happens as a result of regular metabolism, but is accelerated by pollution, excessive exposure to sunlight, alcohol and smoking. A free radical is a charged atom or a piece of a molecule looking to re-establish its own stability by stealing an electron from its surroundings. This usually means from one of your own healthy cells.

Antioxidants to the rescue: Antioxidants work to stop the damage that free radicals have started, sparing you the cellular damage. Every time they neutralize a free radical, the antioxidant stops being able to function which is why you must continually resupply your body with the vitamins (A, C and E) and minerals (copper, zinc and selenium) that act as antioxidants.

Antioxidants, where art thou: Natural foods that are rich in antioxidants are fruits, vegetables, legumes, nuts and seeds. Many of them are also high in vitamins, minerals and fibre.

• Fruits: Blueberries, cranberries, cherries, pomegranate, grape, orange, plum, kiwi fruit.

• Vegetables: Kale, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, ginger.

• Legumes: Broad beans, pinto beans, soybeans.

• Nuts and seeds: Pecans, almonds, walnuts, hazelnuts, peanuts, sunflower seeds.

Did you know? Dry roasted nuts are far richer in antioxidants than apples, beets and carrots and comparable to the antioxidant content of strawberries and blackberries. To boost your antioxidant levels, reach for all-natural trail mix, like So Smart by naturSource, which packs a powerful antioxidant punch with almonds, seeds and dried berries, and is an excellent source of vitamin E and source of selenium.