C. Vitamin E
Explanation: By way of introduction, we all know that a sure way of slowing aging is by the consumption of foods that contain antioxidants.
It is important to note that here are plant foods which have rich sources of antioxidants. They are most abundant in fruits and vegetables, as well as other foods including nuts, wholegrains and some meats, poultry and fish. Aside from the Vitamin E giving at the option, there are other good sources.
Good sources of specific antioxidants include:
i. Allium sulphur compounds – leeks, onions and garlic.
ii. Anthocyanins – eggplant, grapes and berries.
iii. Beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley.
iv. Catechins – red wine and tea
copper – seafood, lean meat, milk and nuts.
v. Cryptoxanthins – red capsicum, pumpkin and mangoes.
vi. Flavonoids – tea, green tea, citrus fruits, red wine, onion and apples.
vii. Indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower.
viii. Isoflavonoids – soybeans, tofu, lentils, peas and milk.
ix. Lignans – sesame seeds, bran, whole grains and vegetables.
x. Lutein – green, leafy vegetables like spinach, and corn.
xi. Lycopene – tomatoes, pink grapefruit and watermelon.
xii. Manganese – seafood, lean meat, milk and nuts.
xiii. Polyphenol – thyme and oregano
xiv. Selenium – seafood, offal, lean meat and whole grains
xv. Vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks.
xvi. vitamins C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries.
xvii. Vitamins E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains.
xviii. zinc – seafood, lean meat, milk and nuts
xix. Zoochemicals – red meat, offal and fish.
However, there is an increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form – and some supplements can actually increase cancer risk. For instance, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others, such as lung cancer in smokers, if vitamin A is purified from foodstuffs. A study examining the effects of vitamin E found that it did not offer the same benefits when taken as a supplement. Also, antioxidant minerals or vitamins can act as pro-oxidants or damaging ‘oxidants’ if they are consumed at levels significantly above the recommended amounts for dietary intake.
In conclusion, a well-balanced diet, which includes consuming antioxidants from whole foods, is best. If there is need on taking a supplement, seek supplements that contain all nutrients at the recommended levels.
