Our body is constantly exposed to environmental influences - influences that can be harmful to us. These include UV radiation, chemicals and unhealthy foods. This can lead to the formation of free radicals. Among other things, free radicals can 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 understand antioxidants in more detail and show you what you need to consider when choosing the right supplement.
Inhaltsverzeichnis
What are antioxidants?
In order to understand how antioxidants work, we first need to explain what antioxidants actually are. If you are interested in healthy eating and the like, you have probably heard the terms "free radicals", "oxidative stress" and "antioxidants" more than once. These terms are related to each other. 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 radicals or oxidants and deactivate them 1. It is not for nothing that these little helpers are also known as radical scavengers.
What do antioxidants do in the body?
Next, we would like to explain 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 grab the electron they are missing - even if our cells are damaged in the process. In the worst case, even the DNA can be destroyed, which is then passed on during cell division. Free radicals occur naturally in the body and are triggered by environmental influences, among other things. 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 ageing, cardiovascular disease or cancer.
Antioxidants can be produced by the body itself or ingested through food. The free radicals that the body produces itself are referred to as "endogenous antioxidants". Antioxidants are said to have anti-inflammatory and immune-boosting properties. You should therefore support your body by eating foods that have antioxidant effects.
Popular antioxidants and where you can find them
Vitamin C is probably the best-known antioxidant that most people think of as soon as they hear the word antioxidants. However, nature provides us with many other important antioxidants. We will show you which vitamins, trace elements, secondary plant substances and which very special proteins have antioxidant properties and provide you with a small overview showing you which foods contain these nutrients:
Vitamin C as well as vitamins B2 and E and the trace elements selenium, zinc and copper help to protect the cells from oxidative stress.
-
Vitamin C
You can find vitamin C in many types of fruit and vegetables, including apples, kiwis, berries, rose hips, spinach, tomatoes, citrus fruits, fennel and parsley.
-
Vitamin E
Seeds such as linseed and nuts such as hazelnuts and sunflower seeds are particularly rich in vitamin E, as are vegetable oils such as linseed oil, hemp oil, rapeseed oil and olive oil. Broccoli, spinach, asparagus, avocados and 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 therefore crucial. You can find particularly high levels of vitamin B2 in animal products such as meat, fish and eggs, but also in dairy products such as yogurt and cheese. Nuts and seeds, spinach, broccoli and pulses can also provide you with vitamin B2.
-
Selenium
Selenium is also found in animal products such as meat, fish and eggs. You can also find it in pulses, oatmeal, Brazil nuts and seafood such as mussels.
-
Zinc
Zinc is also not stored by the body and must therefore be taken in daily. Zinc is mainly found in animal products such as meat and eggs, but also in seafood, wholegrain products, nuts and seeds.
-
Copper
Nuts and seeds such as walnuts and sunflower seeds are particularly rich in copper. But meat, eggs and seafood as well as spinach and kale also contain a lot of copper.
-
Secondary plant substances
Secondary plant substances 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 can be found in red grapes, grape juice and berries.
-
Glutathione
Glutathione is considered one of the most powerful antioxidants and can directly neutralize free radicals. It is therefore the ideal support for oxidative stress. It also helps to keep cells alive and promote cell health. Glutathione can be produced by the body itself, but must also be taken in through food, as the production of glutathione in the body can be limited - especially if there are a lot of free radicals in the body. You can find glutathione in the following foods: Spinach, potatoes, asparagus, avocados, tomatoes and broccoli. Foods that promote the synthesis of glutathione in the body can also be consumed. These include foods such as eggs, nuts, cheese, meat and wholegrain 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 of free radicals and antioxidants that neutralize them. The consequences of this can be damaged cells, diseases such as cancer or massive inflammation in the body. Here is a brief overview of how you can recognize that you are probably affected by oxidative stress:
-
Inflammations
-
Skin problems such as acne
-
Frequent colds
-
Exhaustion, fatigue
-
Concentration difficulties
-
Powerlessness
-
Digestive problems
-
Hair loss, brittle and brittle hair
- Sleep problems
Study situation on antioxidants
Antioxidants and diabetes
Type 2 diabetes can lead to many secondary diseases such as cardiovascular problems and damage to the blood vessels. An antioxidant diet plays a particularly important role here, as it helps the body to reduce oxidative stress in the body. The result: less inflammation in the body. In line with this, a study found that a higher consumption of fruit 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 the deeper layers of the skin. A stronger skin barrier can also help to ensure that the skin is better moisturized. This often makes it appear smooth and silky. Another point is that antioxidants can help to reduce inflammation of the skin and minimize itching, for example. This is also proven by a study in which a natural extract rich in antioxidants and containing kale, apple and green tea was tested to strengthen the skin barrier.
In addition, the aim was 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 lesions. In addition, an improvement in barrier function and increased skin hydration were observed in the affected areas. 3
Antioxidants and immune system
Stress, an 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 the 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 intestine is a vital organ of the body. We need it for numerous functions. Unfortunately, however, our intestines are also exposed to free radicals on a daily basis, which can damage the intestinal arteries and weaken the immune system, among other things. In order for the gut to function, it needs a lot of energy. Energy that is produced by the mitochondria, the powerhouse of the cells. However, oxidative stress causes mitochondrial dysfunction.
A study investigated the natural antioxidants resveratrol and pterostilbene. Pterostilbene was found to be more effective than resveratrol in reducing oxidative stress in piglets, maintaining the intestinal barrier and supporting mitochondrial function. Both antioxidants (pterostilbene is superior) can minimize intestinal injury induced by oxidative stress. 5
Tips for choosing the right supplements
Supplements are becoming increasingly popular - that much is certain. Over the years, the initially questionable dietary supplements have developed positively and are now consumed by just over 75% of people in Germany. Vitamins (61%) and minerals (36%) are particularly popular. 6
Today's nutrition and fitness industry is not entirely innocent of this. More and more nutritionists, opinion leaders and testimonials are promoting the relevance of supplements online - demand is increasing. In principle, additional supplementation has many advantages. On the one hand, missing nutrients can be supplied in a targeted manner and, on the other hand, people who do not have an adequate diet can benefit from additional support.
Either way, it is important to pay attention to certain aspects when choosing your antioxidant supplements (and supplements in general) so that you can promote your well-being. Here are a few points that you should definitely consider when making your choice:
- Quality
- Certifications
- Bioavailability
- Origin
-
Are there specific manufacturing processes?
-
Dosage
-
Ingredients
-
Important information such as storage, allergens, expiry date
- Product information
Antioxidant substances such as vitamin C or zinc are available in the form of capsules, powders or tea. This benefits many people who have problems swallowing capsules. Particularly popular is the intake of vitamin C, zinc, multivitamin preparations and superfood supplements.
Anzeige
Anzeige
Anzeige
Just one active ingredient or combination products - which is better?
The choice on the market is huge. This can quickly become overwhelming. This often raises the question of whether a supplement with one active ingredient or nutrient is the 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. For example, if you want to provide your body with a targeted supply of magnesium, then a single supplement makes more sense in this case. The advantage: the dosage is adjusted and you can supply your body with magnesium without any interactions with other nutrients.
However, if you want to supplement nutrients that support each other synergistically, such as the 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 makes it easier to take, as only one product is used. This also applies to the intake of antioxidants. Here 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 frequently found combined in skin care products.
Conclusion
Antioxidants have become an integral part of 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 that have antioxidant properties can be supplemented to further support the body in the fight against free radicals.
Sources
- W. Siems, K. Krämer, T. Grune (Hrsg.) 2005. Oxidativer Stress und Pharmaka. 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). Umfrage zum Konsum von Nahrungsergänzungsmitteln in Deutschland. 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
