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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