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Beta Carotene: Beta carotene is one of 50 carotenoids in foods that convert to vitamin A in the body. It’s usually found in red- and orange-coloured fruits and vegetables and in some dark green ones. Food sources include red, orange, deep-yellow and some dark-green leafy vegetables, carrots, sweet potatoes, broccoli, apricots, cantaloupe, mangoes, red and yellow peppers. You may also have heard of the carotenoid lycopene, found in tomatoes and which appears to protect against many diseases, including cancers.

Vitamin E: Helps protect the body from cell damage that can lead to cancer, heart disease, and cataracts as we age. Vitamin E works together with other antioxidants, such as vitamin C, to offer protection from diabetes and heart disease. Food sources include cold-pressed vegetable oils, wheat germ, wholegrain products, seeds, nuts and oily fish.

Vitamin C: The most famous antioxidant is vitamin C. Vitamin C is also known as ascorbic acid. Besides being an antioxidant, vitamin C plays an important role in fighting infections and keeping the walls of blood vessels firm, and gums healthy. Vitamin C is water soluble and is not retained in your body, so try to top up your levels every day with citrus fruits (oranges, grapefruits, tangerines), sweet peppers, strawberries, kiwis, broccoli and potato skins.

Selenium: If you eat a variety of grains from various places, you have a better chance of an adequate intake of the anti-cancer antioxidant selenium, but many countries have now got such poor levels of selenium in the soil that an increasing number of doctors worldwide recommend a supplement (one company in the UK has even launched a selenium-rich bread made from wheat grown on naturally enriched soil). Selenium is found in nuts, seafood, red meats, poultry, cereals, barley and other grains and breads.

Zinc: When zinc is deficient in the diet, metabolic rate drops and this can trigger blood sugar and hormone imbalances. Zinc is found in spinach, broccoli, green peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, sunflower seeds, oily fish, lean sirloin steak, plain yoghurt, Swiss cheese, tofu and ricotta cheese.

SURPRISING SOURCES OF ANTIOXIDANTS

Red Wine: Two glasses of red wine a day provides a great source of antioxidants. More than this will have the opposite effect and leave you less, not more, able to fight off infections. Red wine contains bioflavenoids, which help towards reducing blood clots and, therefore, strokes. You need to drink three times the amount of blackcurrant juice to get the same effect as red wine – seven glasses of orange juice or 12 glasses of white wine.

Dark chocolate: Dark (not milk) chocolate provides one of the richest sources of antioxidants called catechins. Although good for you, chocolate in itself is still a fattening food, so eat it in moderation.

Brazil nuts: Brazils are very rich in selenium, and as little as three nuts a day will fulfil your requirements. Cashews, walnuts and almonds are nearly as good. Research has shown that when selenium levels are too low in the body, the risk of cancer is greatly increased.

Blueberries:There’s evidence that natural antioxidant chemicals in fruit can reverse age-related memory loss. Blueberries and many richly coloured fruits such as strawberries – and veg like spinach – will help with this natural ‘brain fix’.

Green tea: Green tea is a far healthier choice than black tea…although all are good at reducing the risk of heart disease by boosting the antioxidant action in blood plasma. A single cup of green tea a day brings great health benefits. Studies show that green tea drinkers are far less likely to develop hypertension – up to 46 per cent less in fact. People who drink more than four cups can cut hypertension by 65 per cent!

SAMPLE ANTIOXIDANT-RICH MENU

 Breakfast: fruit salad, mixed seeds; glass of skimmed organic milk

 Mid-morning snack: Dried apricots or pear; 3 Brazil nuts

 Lunch: Vegetable and lentil soup; granary roll with cottage cheese and tomatoes or red peppers; apple tart with raspberries and soya cream

 Mid-afternoon snack: Grapes or cherries; 3 walnuts; 3 squares dark chocolate

 Dinner: Baked sweet potato with chickpea, tomato, peppers, onions, garlic topping; big green salad (spring onions, lettuce, cucumber, broccoli, green beans, avocado); steamed apple with cinnamon and raisins; small glass of red wine