Vitamins A, C and E

Conversely, a lower level of vitamin A and vitamin E is associated with Alzheimer’s disease. Sufferers have half the bloodlevels of vitamin E and beta-carotene of those people who do not have Alzheimer’s. Elderly people with lowbloodlevels of vitamin C have 11 times the risk of developing cataracts compared to those with high bloodlevels of vitamin C buy modafinil uk. Similarly, those with lowvitamin E blood levels have almost double the risk, while people consuming 400iu of vitamin E a day have half the risk of developing cataracts.

Levels of vitamin A are consistently found to be low in those with lung cancer. In fact, having a lowvitamin A level doubles your risk. Similarly, a high intake of beta-carotene from raw fruits and vegetables reduces the risk of lung cancer in nonsmoking men and women. In one study supplementing beta-carotene (30mg per day) resulted in improvements in 71 per cent of patients with oral pre-cancer (leukoplakia), while 57 per cent of patients given 200,000iu of vitamin A a day had complete remission.

In relation to heart disease, supplementing vitamin E and vitamin C effectively halves the risk of ever having a heart attack — in a massive study on nurses, those who consumed 15-20mg per day of beta-carotene had a 40 per cent lower risk of a stroke and a 22 per cent lower risk of a heart attack than those consuming 6mg per day. Those with high dietary intakes of beta-carotene had half the risk of death from cardiovascular disease. Supplementing 1000mg of vitamin C also reduces blood pressure.23

Beta-carotene is found in red/orange/yellow vegetables and fruits. Vitamin C is also rich in vegetables and fruits eaten raw, as heat rapidly destroys it. Vitamin E is found in ’seed’ foods, including nuts, seeds and their oils, and also in vegetables like peas, broad beans, corn, wholegrains — all of which are classified as seed foods. Eating sweet potatoes, carrots, watercress, peas and broccoli frequently is a great way to increase your antioxidantlevels, provided, of course, that you don’t fry them.

Another great antioxidant food is watermelon. The flesh is high in beta-carotene and vitamin C, while the seeds are high in vitamin E and antioxidant minerals zinc and selenium. You can make a great antioxidant cocktail by pulversing the flesh and seeds using a blender or food processor. Seeds and seafood are the best all-round dietary sources of selenium and zinc.