ANTIOXIDANTS -- When you exercise heavily, you need additional antioxidants according to a leading researcher. Exercise stimulates your body's production of "free radicals" that attack cells, leading to long-term damage and a higher risk of cancer. To counteract the exercise hazard, experts suggest taking antioxidant supplements daily, notably vitamin E (400 IU) and vitamin C (1000 mg).

FOR YOUR INFO -- Vegetables and fruits with the deepest colors contain the highest levels of antioxidant nutrients.

MY KIND OF ANTIOXIDANT! -- One scientist recently discovered that chocolate contains phenolics, an antioxidant that is believed to reduce your overall chances of contracting heart disease. Pure chocolate may be the best chocolate around. That's because the fat in pure chocolate usually comes from cocoa butter and cocoa butter has a high content of stearic acid, the saturated fat that doesn't hurt your blood cholesterol level. What's better for you white or dark chocolate? As a general rule, dark chocolate is made from a higher content of cocoa butter. It also contains many phenolics. White chocolate usually doesn't have very many phenolics, but is loaded with cocoa butter. A dark chocolate bar is considered the most beneficial, followed by fudge syrup, baking chocolate, chocolate fondue, and semisweet chips. Stay away from the candy bars at the supermarket checkout aisle, they usually contain less than 20 percent of the good-for-you cocoa butter. Also avoid chocolate ice cream since it's usually not made with cocoa butter.

DON'T OVER-DO IT -- Brewed coffee seems to create hundreds of new chemicals that appear to have antioxidant qualities. Each chemical is present in only tiny amounts, but taken together in a cup of coffee, they could add up to have about the same antioxidant effect as three oranges.

SELENIUM NEWS -- Selenium has been found to be beneficial in the fight against free radicals, which contribute to premature aging, among other things. Selenium is found in the highest concentrations in seafoods, grains, muscle meats, and Brazil nuts. A multi-vitamin that contains between 70-100 mcg is recommended, but an additional supplement is not necessary. It has also recently shown that selenium can help prevent cancer.