Antioxidants as the secret to success for health and longevity: why you need more of them

Antioxidants and their importance for health

Antioxidants play an important role in our body, as they are in constant interaction with free radicals and significantly influence our health. significantly influence our health. There are two types of antioxidants: those that our body produces itself and those that we take in with our food. Foods that are rich in antioxidants also have anti-inflammatory properties.

Our body itself produces free radicals, i.e. molecules that are unstable due to a lack of electrons. They try to compensate for this deficit by "stealing" electrons from other molecules. While free radicals are involved in certain processes such as detoxification in the liver or the defense against pathogens by white blood by white blood cells, if they accumulate in excess they can damage cells and tissue, damage cells and tissue. This is where antioxidants come into play. Antioxidants are molecules that are able to intercept excess free radicalsby providing them with the electrons they need without becoming unstable themselves. This ability makes antioxidants a key element in protecting our bodies from the negative effects of free radical imbalance, such as oxidative stress and resulting cell damage.

When certain oxygen molecules circulate freely in the body, the formation of free radicals leads to oxidative damage. An imbalancewhere the amount of free radicals exceeds the amount of antioxidants - whether due to poor diet, toxins or other factors - can cause oxidative damage can cause oxidative damage.

The consequences are manifold: 

• Accelerated ageing
• Damaged or mutated cells
• Tissue damage
• Activation of harmful genes in the DNA and 
• an overloaded immune system. 

The modern western lifestylewhich is characterized by highly processed food, frequent intake of medication and high exposure to chemicals and environmental pollutants, apparently favors the formation of free radicals. As many of us are increasingly exposed to oxidative stress at a young age, the inclusion of antioxidant foods in our diet is becoming more and more important.

Contents

• What are antioxidants?
• 6 benefits of antioxidants and why they are so healthy
• What types of antioxidants are there?
• Where are antioxidants contained?
• Conclusion

What are antioxidants?

Antioxidants are substances that serve to slow down slow down or prevent oxidation or prevent oxidation. Oxidation is a chemical process in which substances come into contact with oxygen and change. This process can have various effects, including the deterioration of food, for example through discoloration or rancidity. Antioxidants are used in this context to prevent the spoilage of food. prevent the spoilage of food.

In addition, antioxidants play an important role in the living organism. They serve to combat potentially oxidation processes in the body and break them down. and break them down. Oxidants are molecules that contain a reactive form of oxygen and can be harmful to cells and tissue in certain situations. Antioxidants help to minimize these harmful effects and thus contribute to the maintenance of health health.

There are some food components that are antioxidants. You may be familiar with some of them, such as carotenoids (beta-carotene and lycopene) and vitamin C. These are just a few examples of antioxidants that block oxidation or reactions caused by oxygen, peroxides and/or free radicals.

Antioxidants play an important role in the neutralizing harmful free radicalsto prevent possible negative effects on health. Free radicals can accumulate in the body due to oxidative stress caused by various factors such as diet and lifestyle. As these free radicals progress, they have the potential to cause cell damage and thus promote the development of chronic diseases.

6 benefits of antioxidants and why they are so healthy

Research shows that consuming foods, herbs, teas and supplements with antioxidants can have the following benefits for a long and healthy life:

1. slowing down the ageing process by reducing the damage caused by free radicals

Antioxidants fight harmful free radicals in the body that attack tissues and cells and are linked to health problems such as cancer and premature skin and eye ageing.

2. protection of vision and eye health

Antioxidants such as vitamin C, lutein, vitamin E and beta-carotene help to prevent eye diseases, especially macular degeneration, by protecting specific areas of the eye and improving visual acuity.

3. reducing the effects of ageing on the skin

Antioxidants, especially vitamins A and C, help to reduce signs of skin ageing such as wrinkles and dryness.

4. prevention of strokes and heart disease

Antioxidants, including vitamin C, can help prevent heart disease and strokes by reducing tissue damage.

5. reduction in the risk of cancer

Antioxidants such as vitamins A and C can help prevent or alleviate various types of cancer by fighting malignant cells and influencing the cell cycle.

6. protection from diabetes

Antioxidants could help prevent type 2 diabetes by maintaining the function of insulin-producing cells in the pancreas and lowering blood sugar levels.

What types of antioxidants are there?

The term "antioxidant" does not refer to a specific compound or element. Rather, it describes an ability or activity. There are many different types of antioxidants, including vitamins, minerals and polyphenols

The most important antioxidants found in food include

• Vitamin C: This vitamin is known for its role in strengthening the immune system and as an antioxidant.
• Vitamin A: It is important for eye and skin health.
• Vitamin E: This vitamin can protect the cells and contributes to the health of the skin.
• Manganese: A mineral that contributes to the maintenance of healthy bones and joints.
• Selenium: A trace element that is needed in small amounts and supports the health of the immune system and thyroid gland.

In our daily lives, we are constantly exposed to free radicals. These reactive molecules can lead to premature ageing and various diseases. Fortunately, we can strengthen our immune system by eating foods rich in antioxidants.

Where are antioxidants contained?

1. antioxidants in food

A balanced diet rich in antioxidant foods helps to promote health and reduce the risk of chronic diseases. health and reduce the risk of chronic diseases. Below you will find a list of foods that are particularly rich in antioxidants:

• BerriesBerries such as blueberries, strawberries, raspberries and blackberries are rich in vitamin C and other antioxidants.
• SpicesSpices such as turmeric, cinnamon and ginger are known for their high antioxidant content and have anti-inflammatory properties.
• VegetablesColorful vegetables such as spinach, kale, carrots and tomatoes are excellent sources of various antioxidants, including carotenoids and vitamin C.
• FishFish such as salmon and mackerel contain omega-3 fatty acids and selenium, which have an antioxidant effect.
• Nuts and seedsAlmonds, walnuts and linseed are rich in vitamin E and other antioxidants.

In order to consume as many antioxidants as possible and maximize the health benefits, a varied diet is required.

2. antioxidant-rich herbs

In addition to foods rich in antioxidants, certain herbs, spices and essential oils derived from nutrient-rich plants also contain many healing antioxidants. Here's a list of herbs and spices you can incorporate into your diet to increase protection against disease.

Many of these herbs and spices are also available as concentrated essential oils. Look for 100% pure oils (therapeutic grade), which contain the most antioxidants:

• Cloves: Cloves are particularly rich in antioxidants and help to protect the body from damage caused by free radicals.
• CinnamonCinnamon contains many antioxidant compounds and can help improve health.
• OreganoOregano is an antioxidant-rich herb that helps to strengthen the immune system.
• TurmericTurmeric is known for its anti-inflammatory properties and contains valuable antioxidants.
• CocoaCocoa is rich in antioxidants, especially flavonoids, which can protect the heart and brain.
• CuminCumin contains antioxidant compounds that promote good health.
• Parsley (dried): Dried parsley is rich in antioxidants and contains vitamins and minerals.
• BasilBasil contains many antioxidant compounds that can contribute to heart and skin health.
• GingerGinger is known for its anti-inflammatory and antioxidant properties.
• ThymeThyme is rich in antioxidants and can support respiratory health.

➤ Discover tumeric

Other herbs that are rich in antioxidants are garlic, cayenne pepper and green tea. Try to consume two to three servings of these herbs or herbal teas daily.

How can the antioxidant content of food be preserved?

The way food is prepared and cooked can have a significant impact on antioxidant levels. Heat, air and light can affect antioxidants. To preserve the antioxidant content of food, it is advisable to use gentle cooking methods. These include steaming, stewing and braising at low heat. Eating fresh fruit and vegetables also contributes to a sufficient supply of antioxidants.

3. food supplements with a high antioxidant content

Sometimes it is difficult to obtain sufficient amounts of antioxidants from food alone. In such cases, dietary supplements can be helpful. Here are some antioxidants that are available as dietary supplements:

• Glutathione: Glutathione is considered the most important antioxidant in the body, as it is found in cells and helps to boost the activity of other antioxidants or vitamins. Glutathione is a peptide composed of three essential amino acids that performs several vital functions in the body, including the utilization of proteins, the formation of enzymes, detoxification, fat digestion and the destruction of cancer cells. It also has an anti-inflammatory effect.
• QuercetinQuercitin is a flavonoid that occurs naturally in various foods, including onions, apples, berries and leafy vegetables. It is safe for almost all people and poses hardly any risks.
• LuteinLutein is a carotenoid and has a positive effect on the eyes, skin, arteries, heart and immune system. There is evidence that people who consume more lutein in their diet are less likely to develop breast, colon, cervical and lung cancer.
• Vitamin CVitamin C is known for strengthening the immune system and can protect against colds, flu, cancer, skin and eye problems.
• ResveratrolResveratrol is an active ingredient found in cocoa, red grapes and dark berries such as cranberries, blueberries, blackberries and bilberries. The polyphenolic bioflavonoid is an antioxidant produced by these plants in response to stress, injury and fungal infections and helps to protect the heart and arteries, among other things.
• AstaxanthinAstaxanthin is found in wild-caught salmon and krill and is said to reduce the appearance of age spots, increase energy levels, support joint health and prevent ADHD symptoms, among other things.
• Selenium: Selenium is a trace element that occurs naturally in soil and is also found in some foods and in small amounts in water. Selenium promotes adrenal and thyroid health and helps protect cognitive abilities. It can also ward off viruses, protect against heart disease and alleviate the symptoms of other illnesses such as asthma.
• Chlorophyll: Chlorophyll is particularly helpful in detoxification and is associated with natural cancer prevention. It blocks carcinogenic substances in the body and protects DNA from damage caused by toxins or stress. Chlorophyll is found in spirulina, green leafy vegetables, some powdered green juices and blue-green algae.

Conclusion

Antioxidants are vital for maintaining our health. A balanced diet rich in antioxidant foods can help prevent chronic disease, slow the aging process and improve skin and overall health. It is important to include a variety of antioxidants in the diet and to ensure that the antioxidant content in foods is preserved through gentle preparation. When considering dietary supplements, it is advisable to consult a health professional to ensure proper dosage and use.

 

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