Our body is exposed to constant environmental influences – influences that can be harmful to us. These include, for example, UV radiation, chemicals, or unhealthy foods. This can lead to the formation of free radicals. Free radicals can, among other things, damage cells and even DNA and lead to oxidative stress. To protect itself from this, the body uses its own protective mechanism – antioxidants. And that's exactly what today's article is about: We'll help you better understand antioxidants and show you what you need to consider when choosing the right supplement.
Table of Contents
What are antioxidants?
To understand how antioxidants work, we first need to explain what antioxidants actually are. Anyone interested in healthy eating and the like has probably often heard the terms "free radicals," "oxidative stress," and "antioxidants." These terms are interconnected. Antioxidants, in particular, play a key role in our health. Antioxidants are chemical compounds that slow down or prevent other substances from oxidizing. They interact with and deactivate radicals or oxidants 1. It's no coincidence that these little helpers are also called radical scavengers.
What do antioxidants do in the body?
Next, we want to explain in more detail what free radicals and oxidative stress actually are, in order to establish the necessary connection to antioxidants. Free radicals are atoms or molecules that attack other healthy cells to snatch the electron they are missing - even if our cells are damaged in the process. In the worst case, even DNA can be destroyed, which is then passed on during cell division. Free radicals occur naturally in the body and are triggered, among other things, by environmental influences. For example, UV radiation, air pollution, cigarette and alcohol consumption, chemical exposure, and an unhealthy diet can promote the formation of free radicals.
To protect us from free radicals, our body has come up with something very special: a natural defense mechanism. And this is where antioxidants come into play: They neutralize free radicals and thus prevent their harmful effects. If too many free radicals build up in the body and the body can no longer keep up with its protective mechanism, oxidative stress occurs in the body. Oxidative stress can lead to premature skin aging, cardiovascular diseases, or cancer.
Antioxidants can be produced by the body itself or absorbed through food. The free radicals that the body produces itself are called "endogenous antioxidants." Antioxidants are primarily attributed with anti-inflammatory and immune-strengthening properties. Therefore, you should definitely support your body by consuming foods that have antioxidant effects.
Popular antioxidants and where to find them
Vitamin C is probably the best-known antioxidant that most people immediately think of when antioxidants are mentioned. However, nature provides many other important antioxidants for us. We'll show you which vitamins, trace elements, phytochemicals, and which very special protein have antioxidant properties, and provide you with a small overview of which foods contain these nutrients:
Both vitamin C and vitamins B2 and E, as well as the trace elements selenium, zinc, and copper, help protect cells from oxidative stress.
-
Vitamin C
You can find vitamin C in numerous fruits and vegetables, including apples, kiwis, berries, rose hips, spinach, tomatoes, citrus fruits, fennel, and parsley.
-
Vitamin E
Especially seeds like flax seeds and nuts, such as hazelnuts and sunflower seeds, but also vegetable oils like flaxseed oil, hemp oil, rapeseed oil, and olive oil are rich in vitamin E. Broccoli, spinach, asparagus, avocados, and bell peppers also have a high vitamin E content.
-
Vitamin B2 (Riboflavin)
B vitamins are water-soluble and are therefore excreted by the body and not stored. Regular intake is crucial here. You can find particularly high amounts of vitamin B2 in animal products such as meat, fish, eggs, but also in dairy products like yogurt and cheese. Furthermore, nuts and seeds, spinach, broccoli, and legumes can optimally supply you with vitamin B2.
-
Selenium
Selenium is also found in animal products such as meat, fish, and eggs. You can also find it in legumes, oatmeal, Brazil nuts, and seafood like mussels.
-
Zinc
Zinc is also not stored by the body and therefore must be taken daily. You can find zinc mainly in animal products such as meat, eggs, but also in seafood, whole grain products, nuts, and seeds.
-
Copper
Especially nuts and seeds like walnuts or sunflower seeds are rich in copper. But meat, eggs, and seafood as well as spinach and kale also contain a lot of copper.
-
Phytochemicals
Phytochemicals are known for their antioxidant properties. These include carotenoids such as beta-carotenes and lycopene. Carrots, sweet potatoes, and mangoes contain beta-carotenes, while tomatoes and rose hips contain lycopene. Flavonoids, which are found in berries, apples, broccoli, spinach, cocoa, green and black tea, also have antioxidant effects. Another popular phytochemical is resveratrol (OPC), which you can find in red grapes, grape juice, and berries.
-
Glutathione
Glutathione is considered one of the strongest antioxidants and can directly neutralize free radicals. It is thus optimal support for oxidative stress. It also helps keep cells alive and promotes cell health. Glutathione can be produced by the body itself, but must also be absorbed through food, as the production of glutathione in the body can be limited - especially if there are many free radicals in the body. You can find glutathione in the following foods: spinach, potatoes, asparagus, avocados, tomatoes, and broccoli. In addition, foods that promote the synthesis of glutathione in the body can be consumed. These include foods such as eggs, nuts, cheese, meat, and whole grain products.
Antioxidant deficiency: How to recognize oxidative stress
If there are too many free radicals in the body and the body cannot defend itself against them, oxidative stress occurs. This describes the imbalance between free radicals and the antioxidants that neutralize them. The resulting consequences can be damaged cells, diseases like cancer, or massive inflammation in the body. Here's a small overview of how you can recognize that you are probably affected by oxidative stress:
- Inflammation
- Skin problems like acne
- Frequent colds
- Exhaustion, fatigue
- Concentration difficulties
- Lack of strength
- Digestive problems
- Hair loss, brittle and dull hair
- Sleep problems
Studies on antioxidants
Antioxidants and Diabetes
Type 2 diabetes can lead to many secondary diseases such as cardiovascular problems and vessel damage. An antioxidant diet plays a particularly important role here, as it helps the body reduce oxidative stress. The result: less inflammation in the body. A study also found that higher consumption of fruits or green leafy vegetables is associated with a significantly lower risk of developing type 2 diabetes. 2
Antioxidants and Skin
Antioxidants are known to protect the skin barrier, preventing harmful environmental influences such as UV radiation or fine dust from reaching deeper skin layers. A stronger skin barrier can also help the skin stay better moisturized, making it often appear smooth and silky. Another point is that antioxidants can help reduce skin inflammation and, for example, minimize itching. This is also supported by a study that investigated a natural extract rich in antioxidants, containing kale, apple, and green tea, for its effect on strengthening the skin barrier. Additionally, the study aimed to find out how the extract affects lesion severity, skin barrier function, and itching in patients with mild to moderate atopic dermatitis (also known as eczema). The extract was able to reduce itching and the severity of skin changes. Furthermore, an improvement in barrier function and increased skin moisture in the affected areas were observed. 3
Antioxidants and Immune System
Stress, unhealthy diet, lack of exercise, as well as cigarette and alcohol consumption are indicators that contribute to a weakened immune system. This can lead to oxidative stress, which damages cells and causes inflammation.
Numerous studies show that an intake of vitamin C and zinc reduces the symptoms of respiratory infections and common colds and shortens their duration. 4
Antioxidants and Digestion
As we know, the human gut is a vital organ of the body. We need it for numerous functions. But unfortunately, our gut is also exposed to free radicals daily, which can damage the gut barrier and weaken the immune system, among other things. For the gut to function, it needs a lot of energy. Energy produced by the mitochondria, the powerhouses of the cells. However, oxidative stress causes mitochondrial dysfunction.
A study investigated the natural antioxidants resveratrol and pterostilbene. It was found that pterostilbene was more effective than resveratrol in reducing oxidative stress in piglets, maintaining the intestinal barrier, and supporting mitochondrial function. Both antioxidants (pterostilbene being superior) can minimize intestinal damage caused by oxidative stress. 5
Tips for choosing the right supplements
Supplements are becoming increasingly popular – that much is certain. Over the years, what were initially questionable dietary supplements have developed positively and are now consumed by slightly more than 75% of people in Germany. Vitamins (61%) and minerals (36%) are particularly popular. 6
The current nutrition and fitness industry is not entirely blameless for this. More and more nutritionists, opinion leaders, and testimonials are propagating the relevance of supplements online – demand is rising. In principle, additional supplementation has many advantages. On the one hand, missing nutrients can be specifically supplied, and on the other hand, people who have an inadequate diet can benefit from additional support.
Either way, when choosing the right antioxidant supplements (and supplements in general), it's important to pay attention to certain aspects so that you can promote your well-being. Here are a few points you should definitely consider when making your choice:
- Quality
- Certifications
- Bioavailability
- Origin
- Are there specific manufacturing processes?
- Dosage
- Ingredients
- Components
- Important notes such as storage, allergens, expiration date
- Product information
Antioxidant substances such as vitamin C or zinc are available in the form of capsules, powders, or even as tea. This benefits many who have problems swallowing capsules. The intake of vitamin C, zinc, multivitamin preparations, and superfood supplements is particularly popular.
Advertisement
Advertisement
Advertisement
Single active ingredient or combination preparations - which is better?
The selection on the market is huge. This can quickly lead to overwhelm. One often asks whether a supplement with a single active ingredient or nutrient is a better choice than one with several active ingredients or nutrients. The focus here should be on which active ingredient or nutrient you are looking for. If, for example, you want to specifically supply your body with magnesium, then a single preparation is more sensible in this case. The advantage: the dosage is adjusted and you can supply your body with magnesium without it interacting with other nutrients.
However, if you want to supplement nutrients that synergistically support each other, such as B vitamins or the combination of vitamin D3 and K2, it is advisable to choose a product that already contains the combined nutrients. A combination preparation simplifies intake, as only one product is used. This also applies to the intake of antioxidants. It is important to pay attention to which antioxidants support each other and can improve the effect. For example, vitamins C and E are often taken together or are often found combined in skincare products.
Conclusion
Antioxidants are indispensable in today's diet. They protect us from free radicals and the resulting oxidative stress, which can lead to many diseases. A balanced diet rich in antioxidants and a healthy lifestyle are precautions that should be taken to strengthen your body. In addition, nutrients with antioxidant properties can be supplemented to more specifically support the body in the fight against free radicals.
Sources
- W. Siems, K. Krämer, T. Grune (eds.) 2005. Oxidative Stress and Pharmaceuticals. Govi Verlag.
- Li, M., Fan, Y., Zhang, X., Hou, W., & Tang, Z. (2014). Fruit and vegetable intake and risk of type 2 diabetes mellitus: Meta-analysis of prospective cohort studies. BMJ Open Diabetes Research & Care, 2(1), e000048.
- Zhang Y, Heinemann N, Rademacher F, Darvin ME, Raab C, Keck CM, Vollert H, Fluhr JW, Gläser R, Harder J, Meinke MC. Skin Care Product Rich in Antioxidants and Anti-Inflammatory Natural Compounds Reduces Itching and Inflammation in the Skin of Atopic Dermatitis Patients. Antioxidants (Basel). 2022 May 28;11(6):1071. doi: 10.3390/antiox11061071. PMID: 35739968; PMCID: PMC9219975.
- Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. 2006;50(2):85-94. doi: 10.1159/000090495. Epub 2005 Dec 21. PMID: 16373990.
- Chen, Y., Zhang, H., Ji, S., Jia, P., Chen, Y., Li, Y., & Wang, T. (2021). Resveratrol and its derivative pterostilbene attenuate oxidative stress-induced intestinal injury by improving mitochondrial redox homeostasis and function via SIRT1 signaling. Free Radical Biology and Medicine, 177, 1–14.
- Statista. (2023). Survey on the consumption of dietary supplements in Germany. https://de.statista.com/infografik/24797/umfrage-zum-konsum-von-nahrungsergaenzungsmitteln-in-deutschland/#:~:text=Etwas%20mehr%20als%2075%20Prozent,geben%20an%2C%20Nahrungserg%C3%A4nzungsmittel%20zu%20konsumieren.
DE-ÖKO-006
