Which
antioxidant?
I want to maximise my intake of antioxidants and I have read
that some complement others but there are so many. Which ones are
the best for making sure I get a good mix of the antioxidants my
body needs?
Mrs D Bodans, Warwick
With scientific developments it’s now possible to know
which foods have the greatest antioxidant capacity so you can
optimise your intake. Foods can now be assessed on their oxygen
radical absorbance capacity (ORAC) score and the higher the score
is, the greater a food’s antioxidant capacity.
For a while advice has been to eat at least five portions of
fruit and vegetables a day. In fact, more than that is better. ORAC
scores have been able to show us is that even if someone achieves
their five a day, they may still be getting less antioxidant
benefit from their food selection than if they chose to eat
different fruit and vegetables. For example, a kiwi has an ORAC
score of around 918 units, per 100g whereas a Golden Delicious
apple has a score of 2,670 ORAC units per 100g. It’s believed
that our daily intake of
ORAC units should be at least 7,000.
Sometimes with our busy lives, it’s difficult to
achieve our five portions of fruit and vegetables and even this may
not provide enough antioxidant-beneficial ORAC units. This is where
taking an appropriate supplement can act as helpful
insurance.
Improve my digestion
For the last few months I have felt bloated and nauseous after
eating and get uncomfortable gurgling sounds and sensations in my
stomach. It can make the day extremely difficult. What is the best
thing I can take to ease my digestion?
Mrs L Grainger, Shropshire
If you haven’t already consulted you doctor about this
problem, you should do to get a precise diagnosis.
Your symptoms may be caused by problems such as indigestion,
irritable bowel syndrome, constipation or a stomach ulcer that may
need specific medical therapy.
In the meantime, eating small meals regularly throughout the
day, taking time to sit and chew food rather than eating on the go,
drinking less carbonated liquids and increasing your consumption of
fibre may help. Peppermint relieves bloating and wind and taking a
daily probiotic helps maintain a healthy digestive system, as can
artichoke extract. Milk thistle is also worth considering as it can
help support a healthy liver.
Prostate trouble
I have just turned 60 and am beginning to notice that I get up
frequently in the night to pass urine. My father suffered from an
enlarged prostate and I¹m worried I may be developing the same
problem. Is there anything I can do to help prevent this?
Mr B Parkins, Peterlee
Try consuming fewer drinks containing alcohol or caffeine in
the evenings, as these can stimulate the need to urinate. After you
pass urine for the last time before bed, try to go again five to
ten minutes later to ensure your bladder is completely
empty.
Ask your doctor for a check-up to eliminate problems such as
infection or diabetes as the cause of your problem. He will also be
able to confirm if your prostate is enlarged. If this is the case,
many men find that in addition to a healthy lifestyle, taking a
supplement of the herb saw palmetto helps relieve their urinary
symptoms. With regards prostate health in general, lycopene,
selenium and the vitamins A, C, and E are important.
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