Well, have you had a colorful meal today? No? The time has come! Bright yellow vegetables, dark red berries and purple root vegetables are not only real eye-catchers and put you in a good mood, they also contain lots of antioxidants. They are considered a protective shield for the cells, are intended to keep the skin young and boost the immune system. What are antioxidants and how do they work?
Free radicals? No, thank you!
Our bodies are constantly exposed to environmental influences. Without realizing it, we absorb substances every day that have a harmful effect on the body. These include, for example, microplastics, medications, heavy metals, cigarette smoke or pesticide residues. These factors increase the concentration of free radicals in the body. UV radiation, unhealthy diet and an unhealthy lifestyle can also have a negative effect on metabolism.
Although we don't notice it immediately, environmental toxins have an impact on metabolism. This oxidative stress weakens the immune system, promotes inflammation and damages cells. The body can normally defend itself well against free radicals, eliminate harmful substances and correct imbalances. However, if it is constantly busy fighting against foreign substances, the body is under constant stress. In the worst case scenario, this promotes serious illnesses that can result in, among other things, cardiovascular diseases, autoimmune diseases, diabetes or cancer.
Free radicals in my body? Please what?
Time for a bit of biochemistry: Oxygen radicals are unstable and reactive molecules. Because they lack an electron, they quickly trigger a reaction with other molecules, such as the cell membrane or DNA. However, the molecule that donated an electron to the oxygen radical is now also missing a molecule. The result: It triggers an oxidation reaction itself - a chain reaction occurs. Many of these reaction chains lead to so-called oxidative stress.
Antioxidants: Strengthen the immune system with radical scavengers
The good news is: We can actively support our body in regulating it. The magic word is: antioxidants. These are chemical compounds that protect other substances from oxidation, a reaction with oxygen, by voluntarily giving up an electron. Through their action, antioxidants protect cells from oxidative stress, which is associated with the promotion of the diseases mentioned above and skin aging.
Antioxidants include a number of enzymes, hormones, vitamins, minerals and secondary plant substances. Some of these are produced by the body itself, others we can get from food.
What antioxidants are there?
The best-known antioxidants include vitamins C and E, selenium, zinc and secondary plant substances such as beta-carotene , flavonoids and anthocyanins.
Vitamin C
| Effect | occurrence |
| Vitamin C has been proven to have many positive effects on health: It not only strengthens the immune system, but also supports collagen synthesis and protects DNA from oxidation. Since vitamin C prevents the formation of carcinogenic nitrosamines in the stomach, the antioxidant also has a preventive effect against cardiovascular diseases and cancer. | Peppers, lemon, lime, broccoli, papaya, mango, pineapple, mango, strawberries, sea buckthorn, parsley, black currants, spinach |
Vitamin E
| Effect | occurrence |
| Vitamin E and the associated tocopherols have a protective effect on the cell walls and their unsaturated fatty acids because they ward off oxygen-containing compounds. The antioxidant also supports the activity of enzymes in our body. | Olive oil, linseed, avocado, hemp, blueberries, sesame, sunflower seeds, hazelnuts, wheat germ oil |
Selenium
| Effect | occurrence |
| Selenium is involved in the production of thyroid enzymes and also has a major influence on the body's detoxification processes. Studies also suggest that selenium has anti-carcinogenic effects. | Grains such as oatmeal, soybeans, sunflower seeds, cashews and Brazil nuts, pistachios, mushrooms, mung beans, coconut |
Zink
| Effect | occurrence |
| Zinc plays an important role in the development and maintenance of a healthy immune system and is also known as a beauty booster - and rightly so: the trace element supports full hair, firm skin and strong fingernails. Zinc is also involved in the regulation of metabolism and hormonal balance. | Quinoa, amaranth, wheat bran, sesame and tahini, poppy seeds, pumpkin seeds, cashews, nutritional yeast |
Beta-Carotene
| Effect | occurrence |
| The natural dye beta-carotene colors fruits and vegetables in strong colors and effectively protects against the negative effects of UV radiation. It also has an anti-inflammatory effect and is important for healthy vision: beta-carotene can be converted into vitamin A in the body. | Spinach, kale and other green leafy vegetables, carrots, beets, sweet potatoes, peppers, mangoes, apricots |
Anthocyanin
| Effect | occurrence |
| Anthocyanins are secondary plant substances that are responsible for the black-violet color of fruits and vegetables. Studies show that they protect against cardiovascular and cancer diseases and have an anti-inflammatory effect by warding off substances that damage cells. | black currants, cherries, açaí berries, red cabbage, dark grapes |
Five foods that are particularly rich in antioxidants
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Beetroot: Red beets are full of beta-carotene, a natural pigment that is one of the carotenoids. Beta-carotene can be converted into vitamin A in the body. As an antioxidant, beta-carotene also protects cells from UV radiation and has an anti-inflammatory effect. Sweet potatoes, pumpkins, carrots, papayas and other orange-yellow-red vegetables and fruits are also rich in beta-carotene.
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Açaí: With an ORAC value (a parameter that indicates the antioxidant potential of a food) of 39,000 micromoles TE per 100 grams, the purple berry is a real superstar among antioxidant-effective foods. In addition to vitamins C and E , açaí berries are particularly rich in anthocyanins: these are secondary plant substances from the flavonoid subgroup, which are said to have anti-inflammatory and blood pressure-lowering properties, among other things.
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Almonds: The nuts are the perfect snack - no matter when. Rightly so: Almonds are rich in vitamin E. The fat-soluble vitamin protects the plant's own polyunsaturated fatty acids from oxidation and also has an antioxidant effect on the human body. Zinc, selenium and numerous secondary plant substances such as phytosterols, phytoestrogens and flavonoids are also found in almonds.
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Spinach: In addition to beta-carotene, the green plant also contains a number of other secondary plant substances such as lutein and quercetin. Studies have shown the immune-boosting effect of these substances.
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Chocolate: You read that right! Dark chocolate with a high cocoa butter content contains many flavonoids, which have a positive effect on blood pressure, insulin levels and cholesterol levels. Our tip: Try cocoa nibs as a smoothie bowl topping .
Many herbs and spices are also rich in antioxidants, for example ginger, turmeric, cinnamon, cumin or basil. So it's not just worth spicing up your meals with different spices in terms of taste.
Antioxidants in the diet: Eat the rainbow, sunshine!
Try to make your meals as colorful as possible. By eating lots of colorful fruits and vegetables every day, you ensure that you get plenty of antioxidant substances and thus support your immune system. The more colorful, the better! An organic, vegan diet that includes plenty of fresh vegetables, fruits, grains, legumes, nuts and seeds is the best guarantee that you are getting enough antioxidants.
Nice side effect: the collected freshness on your plate can only put a big grin on your face. Healthy eating has never been so delicious!
How many antioxidants do I need per day?
There are different recommended values for the various antioxidant substances, but these are only of limited significance. On the one hand, because the values in foods can vary regionally and seasonally and on the other hand, because very few people can do much with a recommendation of 0.8 mg equivalent per day. But there's no need to go crazy: all the antioxidants we need can be obtained from food.
Antioxidants in dietary supplements: a good idea?
There are now also numerous high-dose supplements and dietary supplements for antioxidants. However, the consumer advice center points out that these preparations do not have the same effect on health. It has not been proven that isolated antioxidants in the form of dietary supplements (or in ACE products with beta-carotene, vitamins C and E) protect against diseases such as arteriosclerosis, heart attack, stroke, arthritis or cancer or stop aging processes in the sense of anti-aging ". The reason for this is, among other things, that antioxidants work particularly well in combination - so supplementing a single vitamin or antioxidant only makes limited sense.
Are too many antioxidants harmful?
The consumer advice center also warns against swallowing dietary supplements and preparations indiscriminately. The reason: The healthy substances can, under certain circumstances, have the opposite effects and promote diseases such as cancer. It is also discussed whether too many antioxidants promote the development of, among other things, allergies and obesity.
Antioxidants: Keep it natural
So it's better to rely on natural sources. Experts agree: the more plant-based and colorful foods we eat, the better. With a healthy and balanced diet without supplements, you get all the antioxidants your body needs.
Have you eaten colorful food today? How about a smoothie bowl? If you want to find out more about our colorful bowls or get inspiration for delicious recipes and matching toppings, take a look at our Instagram profile .
