Do you know the term "free radicals"? In advertising, we are always made afraid with it. But what is it all about and which antioxidant foods help against it?
I first noticed antioxidants when they were advertised in an iced tea commercial. You should drink the drink regularly, so that you stay healthy and free radicals have no chance.
That was a really good advertising trick. Of course, the sugar drink does not replace antioxidants food and from healthy can hardly be said.
But let's start from the beginning for a moment. Why do we need antioxidant foods in the first place?
Antioxidants in foods protect us from premature aging and many diseases.
Antioxidants in food can protect your body cells from harmful environmental influences. And it has plenty of them.
Because our body is under constant stress. Due to nicotine, alcohol, environmental pollution and UV rays, free radicals can run rampant in the body. Subsequently, this oxidative stress can trigger numerous diseases.
But antioxidants can counteract this and protect us. We reveal 15 foods that are particularly rich in antioxidants.
What are antioxidants and why are they so important?
15 delicious antioxidants foods
Our body is constantly under oxidative stress. Against this, you can use foods as helpers against free radicals. Antioxidants include minerals, secondary plant compounds and vitamins. We tell you which foods you should eat frequently.
Top 5 antioxidants foods
- Blueberries
- Nuts
- Apples
- Millet
- Coffee
Tomatoes
You love tomatoes? Very good! They are not only delicious, but also full of antioxidants.
Tomatoes contain abundant lycopene and carotenoids. Both substances are radical scavengers, i.e. antioxidant.
The more concentrated the tomato, the more lycopene it contains. So how about a delicious tomato salad? Or would you prefer spaghetti bolognese with lots of tomato paste?
Did you know that growing your own tomatoes is so easy?
Blueberries
The delicious little blueberries contain a large amount of polyphenols. These polyphenols are divided into flavonoids and anthocyanins. More important than these complicated names, however, are the effects of polyphenols.
Among other things, they are responsible for the color, the aroma, but also as radical scavengers. They protect the cells and inhibit inflammation.
The tasty blue fruits are rich in vitamins A, C and E. They can help prevent vascular calcification. You can use them to prevent vascular calcification. But these vitamins are also very valuable for the skin cells.
Have you tried our breakfast muffins with blueberries?
Coffee
With you there is also no good morning without a cup of coffee? That's good! Coffee also contains polyphenols.
These provide the slightly bitter taste in coffee. The delicious drink can therefore not only wake you up, but is also good for your health.
However, you should not overdo the coffee consumption. 5 cups per day is the absolute maximum.
Red wine
No one can refuse a glass in honor, right? Grapes that are processed into wine contain polyphenols. These are, as you already know, true radical scavengers.
In addition, grapes also contain the antioxidant fisetin. This antioxidant is said to strengthen long-term memory.
But this should not be a free pass for excessive drinking. :) But here and there a glass of wine can have a positive effect on health.
Carrots
Do you have carrots? No? You should definitely change that. :)
Carrots are rich in carotene. This substance is also called provitamin A and belongs to the carotenoids. Carotene is converted into vitamin A in your body and has a strong antioxidant effect.
The juiciest carrot cake in the whole world!
Most of the effective antioxidants in fruits and vegetables are found directly in or under the skin. If possible, do not peel the carrots. It is enough to clean the carrots with cold water and a vegetable brush.
Broccoli
It's not just children who frown when they see broccoli. But the green vegetable contains lots of minerals, vitamins and secondary plant compounds.
In addition to iron, potassium, sodium, calcium, folic acid and vitamin C, the healthy vegetable also contains sulforaphane.
However, these valuable ingredients are very sensitive. It is best to steam broccoli. Under no circumstances prepare in the microwave. This destroys the antioxidants.
Nuts
Can't get enough of nuts? Great!
Nuts belong to the antioxidant foods. They are a valuable supplier of vitamin E. This vitamin is one of the most powerful antioxidants.
Nuts also have anti-inflammatory properties. So instead of reaching for the chip bag, it's better if you enjoy a handful of nuts.
This can significantly reduce oxidative stress. Especially many antioxidants are contained in walnuts.
On top of that, nuts provide healthy vegetable fats.
Nettle
Nettles can be quite a nuisance in the garden. But for health, the green leaves are a real insider tip. They are among the antioxidant foods and protect us from free radicals.
In 100 grams of nettle is seven times more vitamin C than in the same amount of orange. In addition, the leaves have a dehydrating effect. Thus, toxins are easily flushed from your body.
Due to the contained iron as well as the plant substance chlorophyll, nettle also helps with blood formation and blood purification. Those who do not like the leaves raw in a smoothie can also enjoy a nettle tea or prepare nettle spinach.
Potatoes
Potatoes are one of the most versatile vegetables. Whether as a salad or as a side dish. Potatoes should be a regular part of your diet.
The great tuber contains lots of minerals, vitamins and fiber. In addition, they are also rich in polyphenols. These have an antioxidant effect and help fight free radicals.
Recipe: Wild asparagus with potatoes
The potato fills you up for a long time and contains few calories.
Onions
Onion and garlic belong to the Allium family. These contain particularly high levels of antioxidants.
There are already studies that showed that regular consumption of onions can protect against heart attack and reduce the risk of cancer.
So how about a tomato salad with fresh onions? There you have done something for your health several times :)
Apples
An apple a day keeps the doctor away. There is definitely something to this saying. There are large amounts of vitamin C under and in the apple peel.
This helps to strengthen your defenses. In addition, the delicious fruit also contains important minerals and more than 30 trace elements.
Delicious! Homemade apple chips from the oven!
According to studies, the antioxidants contained are even said to extend life expectancy. So don't miss out on the sweet fruits.
Kale
Kale has experienced a true renaissance thanks to fitness and health enthusiasts. And with what? With good reason!
Kale is full of vitamins A, C and E. These ingredients are good for the eyes, skin and immune system. It also contains important minerals such as iron, calcium and potassium.
Among other things, it also contains the secondary plant substance quercetin. This has an antioxidant effect.
When preparing the vegetables, make sure to steam or steam them only briefly. But you can also process it raw a smoothie.
Citrus
Citrus fruits are real health boosters. They contain lots of vitamin C and flavonoids. Citrus fruits taste particularly delicious raw or squeezed as fruit. Especially if you make the juice yourself. Because purchased juices must be heated to be durable. Sugar is also often mixed in.
So doing it yourself is healthier.
Juices have the highest amount of antioxidants and vitamins. Ideally, you drink a freshly squeezed orange juice.
Millet
The tasty little grains are true all-rounders. They are bursting with magnesium, silicon and iron. This is not only good for hair, skin and nails, but also in the fight against free radicals.
Wow. You will love this millet recipe!
Don't know what you could do with millet? There are plenty of ways to incorporate millet into your diet.
How about a delicious breakfast porridge with cooked millet, nuts and fruit? Ground you can even bake bread or muffins with it.
Avocado
The green superfood is very much in vogue. The avocado contains large amounts of healthy polyunsaturated fatty acids.
It also contains B and E vitamins. Just as blood-forming iron. Avocados also have an antioxidant effect. They can be used in many ways from guacamole, to spreads and smoothies.
You should definitely try this spread!
Tip: You can also take antioxidants in the form of capsules. You can order them from Amazon. But still better are the natural foods.
Why we should eat antioxidants foods
Now you know which foods are rich in antioxidants. But what is it anyway?
Antioxidants are naturally occurring chemical substances. They protect and strengthen the body from harmful influences.
The antioxidants consist of valuable vital substances. They can be found in minerals, vitamins and secondary plant substances.
There are also antioxidants that are produced by the body itself. These include metabolites, enzymes and hormones.
However, these are not sufficient for optimal protection against free radicals. Therefore, it is even more important to consume antioxidant foods.
How are free radicals formed? Free radicals are partly formed by the body itself during metabolic processes. However, they are also produced by harmful external influences such as environmental toxins, nicotine and UV radiation.
If there are too many free radicals in your body, "oxidative stress" occurs. This increases the risk of arthritis, cardiovascular disease and arteriosclerosis, among other things. It also causes the skin to age more quickly.
Since your body cannot produce antioxidants in sufficient quantities, it is essential to take them in through food.
Antioxidants from food include vitamins A, C and E. But also iron, selenium, zinc, flavonoids and secondary plant substances belong to the antioxidant substances.
Antioxidants in food are
- Vitamins A, C and E
- Iron
- Selenium
- Zinc
- Flavonoids and secondary plant compounds
Why free radicals are dangerous for our body
Free radicals are molecules that contain oxygen. They are dangerously unstable due to their chemical structure. This is because they are missing an electron. This means they are incomplete.
So that they can become complete again, they naturally look for a suitable electron. They snatch the missing electron from the next best molecule.
This process is called oxidation. This is why we also speak of oxidative stress.
Excessive levels of free radicals accelerate the aging process. In addition, the risk of diseases increases.
Free radicals are destructive and unpredictable. However, you are not exposed to these free radicals without protection. You can protect yourself with antioxidant foods.
Our conclusion
Antioxidants protect your cell. This prevents oxidative stress. If you eat a balanced, varied and healthy diet, your body will be supplied with the most important nutrients. This also means that free radicals don't stand a chance. Most antioxidants are located directly in or under the skin of fruits and vegetables. Therefore, you should not peel the fruit. Eat yourself fit and healthy!
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