Antioxidants
Antioxidants are compounds that neutralize free radicals in the body and thus protect cells from oxidative stress. They are found in numerous foods - particularly rich in berries, vegetables, nuts and spices. Their protective effect is one of the reasons why a plant-rich diet is associated with a lower risk of chronic diseases.
What are antioxidants?
Antioxidants are molecules that neutralize so-called free radicals. Free radicals are reactive oxygen compounds that are produced during normal metabolism—but are also formed in increased quantities due to stress, UV radiation, smoking, or environmental pollution. When free radicals become excessive, researchers refer to this as oxidative stress, which can damage cells, DNA, and proteins.
Important antioxidants
- Vitamin C: Water-soluble, protects cells and tissues, strengthens the immune system. Abundant in bell peppers, citrus fruits, and broccoli.
- Vitamin E: Fat-soluble, protects cell membranes. Found in nuts, vegetable oils, and seeds.
- Beta-carotene: A precursor to vitamin A, found in carrots, sweet potatoes, and pumpkin.
- Polyphenols: A large group of plant compounds found in berries, green tea, dark chocolate, and olive oil, among others. Flavonoids and resveratrol have been well studied.
- Selenium and zinc: Trace elements that act as components of the body’s own antioxidant enzymes.
Antioxidants and Brain Health
Due to its high oxygen consumption, the brain is particularly susceptible to oxidative stress. A diet rich in antioxidants can help protect neural structures and support cognitive function in the long term. In addition to a solid nutritional foundation, it’s worth considering the mental dimension: meditation for stress relief demonstrates how mental practices can also reduce oxidative stress.
Are antioxidant supplements useful?
Not necessarily. Studies show that isolated antioxidants in supplement form often do not have the same effect as natural compounds from food - where synergy effects between different plant substances play a role. Exceptions may exist in cases of proven deficiency.
Can too many antioxidants do harm?
Yes, so-called over-antioxidation can disrupt physiological signaling processes that are based on free radicals - for example in immune defense or training adaptation. However, an overdose from natural foods is virtually impossible.