You check your blood sugar daily, but when was the last time you checked your vitamin level? Recent studies show that antioxidants such as Vitamins C and E may be the latest tool to help prevent complications in diabetes.

Antioxidants act as your personal army against free radicals, which are highly destructive chemicals created during your body’s daily battle to turn food into energy. These rapidly multiplying toxins are responsible for tissue damage often linked to cancer, heart disease and even aging itself. High glucose levels are also responsible for creating free radicals.

Luckily, antioxidants that occur naturally in fruits, vegetables and our immune system literally "mop up" free radicals.

Everyone’s body has the ability to produce natural defenses to protect against free-radical damage to their organs. Diabetes puts an extra strain on the body’s antioxidant reserve, so it’s important to fill your fridge with antioxidant-rich foods. Antioxidant sources reinforce your defense system and lessen pesky free-radical damage.

Remember to eat the rainbow of antioxidants. The more colorful array of fruits and veggies you include, the wider assortment of powerful vitamins you will add to your system.

Recent studies have also suggested red wine, dark teas, and chocolate all contain high levels of a beneficial antioxidant called flavonoids. Flavonoids are often associated with the prevention of degenerative diseases such as cancer and boosting cardiovascular health by improving the elasticity of blood vessels. It is important, however, so consider the health benefits and risks of each source.

The skin of the red grape used to make wine is a great source for flavonoids, but consider using grape juice instead for all the benefits while forgoing the alcohol. Drinking hot cocoa is a great way to boost your intake of antioxidants while watching your fat intake, since it generally has a much lower fat content than regular chocolate. Overall, dark teas are your best bet for finding flavonoids (although not as many as in chocolate and cocoa) without having to worry about fat or sugar.

If you are in search of a great balance of antioxidants in your day, The American Diabetes Association recommends you eat at least five servings of antioxidant-rich fruits and vegetables a day (though nine is optimal) and savor a moderate serving of alcohol and sweets.

Here’s 5 great sources of antioxidants

1. Small red beans (dried).



2. Wild blueberries.



3. Red Kidney beans.



4. Pinto beans.



5. Blueberries (cultivated).

Source: The Department of Agriculture