Contents
1 Was sind Antioxidantien?
2 Antioxidantien Lebensmittel
3 Antioxidantien Wirkung
4 Kann man auch zu viele Antioxidantien zu sich nehmen?
Contents
1 Was sind Antioxidantien?
2 Antioxidantien Lebensmittel
3 Antioxidantien Wirkung
4 Kann man auch zu viele Antioxidantien zu sich nehmen?

What are antioxidants and why are they so important for you?

Antioxidants are true superheroes when it comes to your health. These valuable connections protect your cells from harmful influences and support your body in the fight against free radicals 1 .

Definition of antioxidants

Antioxidants are molecules that are able to neutralize free radicals. They act as electronononators and thus prevent free radical damage in your body 2 .

The role of free radicals

Free radicals are highly reactive molecules that occur in various metabolic processes in your body. You can also get into your body through external influences such as UV radiation, air pollution or cigarette smoke. An excess of free radicals can lead to oxidative stress associated with various diseases 3 .

Why antioxidants are so important for your health

Antioxidants help your body to maintain the balance between free radicals and antioxidants. They neutralize excess free radicals and thus protect your cells from damage. A sufficient supply of antioxidants via food is therefore crucial for your health and well -being 4 .

Foods that are rich in antioxidants

A balanced diet is the key to supply your body with sufficient antioxidants. Many vegetable foods are true antioxidant bombs and should be regularly on your menu.

Fruit and berries

Fruit and especially berries are excellent sources for antioxidants. The leaders include:

  • Blueberries
  • Raspberries
  • Strawberries
  • Cherries
  • grapes

These fruits contain a variety of antioxidants such as anthocyans, flavonoids and vitamin C 5 .

Vegetables

Many vegetables also score with a high content of antioxidants. Are particularly emphasized:

  • Kale
  • spinach
  • broccoli
  • Paprika
  • Beetroot

These vegetables provide you with important antioxidants such as carotenoids, polyphenols and vitamin C 6 .

Nuts and seeds

Nuts and seeds are not only healthy snacks, but also excellent antioxidant suppliers. Above all, you should bring the following varieties to the table more often:

  • Walnuts
  • Pecans
  • Almond
  • Sunflower seeds
  • linseed

These power snacks contain antioxidants such as vitamin E, selenium and polyphenols 7 .

Spices and herbs

Spices and herbs can also make a valuable contribution to your antioxidant care. Particularly rich in protective plant substances are:

  • Cinnamon
  • turmeric
  • Oregano
  • rosemary
  • thyme

Spices and herbs contain concentrated amounts of antioxidants such as polyphenols and essential oils 8 .

The health benefits of antioxidants

A sufficient supply of antioxidants can help promote your health and increase your well -being. Here are some of the most important health benefits of antioxidants:

Protection against cardiovascular diseases

Antioxidants can help reduce the risk of cardiovascular diseases. They protect the blood vessels from damage caused by free radicals and improve the function of the endothelium, the inner lining of the blood vessels 9 .

Prevention of certain types of cancer

Some studies indicate that an antioxidant diet can reduce the risk of certain types of cancer. Antioxidants help to repair cell damage and to inhibit the spread of cancer cells 10 .

Support of the immune system

Antioxidants support the function of the immune system and help your body to fight pathogens. They protect the immune cells from damage caused by free radicals and promote their activity 11 .

Improvement of skin health

Antioxidants can help mitigate the signs of skin aging and to improve skin health. They protect the skin from harmful UV rays and promote collagen production 12 .

Protection of the brain

Some antioxidants such as vitamin E and polyphenols can help protect the brain from age -related changes. They support the cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer's 13 .

Tips to incorporate more antioxidants into your diet

In order to benefit from the health advantages of antioxidants, it is important to record them regularly through food. Here are some tips on how to incorporate more antioxidants into your diet:

Rely on diversity

Eat a variety of fruit, vegetables, nuts and seeds to get a wide range of antioxidants. Make sure you have different colors on your plate, because the color is often an indication of certain antioxidants 14 .

Prefer seasonal and regional products

Seasonal and regional fruit and vegetables often have a higher content of antioxidants than imported goods. In addition, it usually tastes better and is more environmentally friendly 15 .

Prevence whole grain products

Whole grain products such as whole grain bread, whole grain pasta or rice rice contain more antioxidants than sophisticated grain products. They also deliver important fiber and minerals 16 .

Season your dishes with herbs and spices

Herbs and spices are not only flavor carriers, but also valuable antioxidant suppliers. Use them generously to prepare your meals and experiment with new combinations 17 .

Drink green tea

Green tea is an excellent source for antioxidants, especially for catechins. These plant substances have anti -inflammatory and cancer -preventing properties. Drink 1-2 cups of green tea every day to benefit from its health advantages 18 .

The role of antioxidants in the fight against free radicals

Free radicals are a main cause of oxidative stress in your body. They can cause cell damage and contribute to the development of chronic diseases. Antioxidants are the natural opponents of free radicals and help neutralize their harmful effect.

What are free radicals?

Free radicals are unstable molecules that an electron is missing. They arise in normal metabolic processes in your body, but also through external influences such as UV radiation, air pollution or cigarette smoke. In order to become stable again, free radical other molecules nominate an electron and damage the cell structures 19 .

How antioxidants neutralize free radicals

Antioxidants are able to neutralize free radicals by giving them an electron without becoming unstable. In this way you interrupt the chain reaction of the free radicals and protect the cells from damage 20 .

The balance between free radicals and antioxidants

A certain level of free radicals is normal and even necessary for different body functions. It becomes problematic when the amount of free radicals exceeds the capacity of the body's own antioxidants. This imbalance is called oxidative stress and can lead to cell damage and chronic diseases in the long run 21 .

How you can reduce oxidative stress

In order to reduce oxidative stress, it is important to pay attention to an antioxidant diet. In addition, you should take other measures that reduce the formation of free radicals:

  • Avoid cigarette smoke and other environmental toxins
  • Protect yourself from excessive UV radiation
  • Travel regularly moderate sport
  • Pay attention to sufficient sleep and stress relief 22

Possible risks of an overdose of antioxidants

Even if antioxidants have many health benefits, more is not always better. Excessive intake of antioxidants, especially due to dietary supplements, can also recover risks.

Interactions with medication

Some antioxidants can influence the effects of medication or accelerate their dismantling. For example, vitamin E can increase the effect of anti -blood clotting drugs and increase the risk of bleeding 23 .

Prooxidative effect in high doses

Paradoxically, some antioxidants in high doses can act as prooxidants and promote oxidative stress. This was observed, for example, for high doses of beta-carotene and vitamin E 24 .

Reduction of the training effect

Some studies indicate that taking antioxidants before sport can affect the body's adaptation mechanisms to training. The free radicals that arise during sports seem to be important signal molecules for muscle adaptation 25 .

Recommendation: antioxidants from natural sources prefer

Experts recommend taking antioxidants primarily through a balanced and varied diet. Dietary supplements should only be taken after consultation with a doctor to minimize possible risks 26 .

Antioxidants are valuable allies for your health and well -being. They protect your cells from damage caused by free radicals and support important body functions. In order to benefit from the advantages of antioxidants, you should rely on a balanced diet with lots of fruit, vegetables, nuts and seeds. So you naturally provide your body with a wide range of protective plant substances and lay the foundation for a long and healthy life.

Frequently asked questions

Where are most antioxidants in it?

Most antioxidants can be found in colorful fruit and vegetables, especially in berries, grapes, apples, cherries, spinach, kale and broccoli. Many antioxidants are also contained in nuts, seeds, whole grain cereals, dark chocolate and green tea.

What are antioxidants good for?

Antioxidants protect your cells from harmful free radicals and thus prevent oxidative stress. They support your immune system, slow aging processes and can reduce the risk of chronic diseases such as cardiovascular diseases, Alzheimer's and certain types of cancer.

Which drink has the most antioxidants?

Green tea is the drink with the highest antioxidant content, it contains many health -promoting catechins such as EGCG. Grape juice, pomegranate juice, blueberry juice and red wine are also rich in antioxidants such as resveratrol, anthocyans and proanthocyanidins.

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