Q. Why is it so important to eat a diet rich in antioxidants and which foods are high in antioxidants?

A. It is difficult to believe but the very substance that is critical for our survival is also slowly helping to take it away oxygen. The cells in our body are being attacked by toxic forms of oxygen. These oxygen reactions can help to clog our arteries, and cause our cells to become cancerous.

It is now believed that oxygen reactions are linked to many different chronic diseases and to ageing. The worst types of oxygen reactions are called free radicals. These molecules have lost one of the electrons that keep them chemically stable so they will try and look for another one to grab, often destroying healthy cells and creating more free radicals. When these free radicals attack cells they can cause them to mutate which in turn can cause the cells to become cancerous. These processes can take place over years and as it is painless you will not be able to detect it happening.

Most oxidants come from the environment and are harmful such as air pollutants, and chemicals used in manufacturing industry, and cigarette smoke. Abstinence from smoking is one of the best ways to prevent yourself getting cancer.

By eating a diet rich in antioxidants it is possible to stop these free radicals from harming cells and even repair some of the effects they have had. Antioxidants are found in foods that are high in vitamins A,C,E, beta carotene and the mineral called selenium. They are mostly found in fruits and vegetables of which the fresh and frozen types have more antioxidants than the canned and processed ones. It is also best to try and eat vegetables raw, steamed or lightly cooked to help to preserve the vitamins in the food. Also when choosing fruits and vegetables look for those with the deepest colours, these usually have more antioxidants than the lighter coloured ones.

Foods that are rich in antioxidants include: red grapes, red onions, cauliflower, broccoli, raw garlic, green leafy vegetables, tomatoes, strawberries, blueberries, apples, spinach, carrots, peppers, soya, onions, bananas, oranges, sweet potato, almonds, brazil nuts and tea, especially green tea which has ten times the amount of antioxidants than black tea. Try and eat a mixture of these to gain a wide variety of antioxidants and bear in mind that eating these is extremely important for your long term health and survival.

Q. I suffer from mild hypertension (high blood pressure). Which foods should I eat to try and help me get my blood pressure back to normal?

A. The best types of foods to eat to lower your blood pressure are fruits and vegetables, and foods that are rich in vitamin C, potassium and calcium. These include: citrus fruits (oranges, kiwi fruit, strawberries etc) bananas, dried apricots, dried prunes, broccoli, skimmed or semi-skimmed milk and sardines.

Oily fish such as mackerel, salmon and herring eaten two to three times per week will help to lower blood pressure. Also aim to limit your alcohol intake to 1 drink per day and avoid large intakes of alcohol as this can drive blood pressure upwards.

Cut back on salt in your diet, do not add to cooking and do not sprinkle over your food and avoid processed foods as these are generally high in salt. If you are overweight try and lose weight. Finally aim to do walking, running, swimming or cycling three to four times per week to combat your hypertension.

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