Antioxidants are substances (which can be vitamins, trace elements or secondary plant substances) that can neutralize free radicals and thus protect your body.
The antioxidants present in lemons, for example, prevent the already cut fruit from becoming black because they stop the oxidation process and counteract oxidative stress.
This condition is created when too many free radicals are formed in the body. Their proliferation depends on external causes such as smoking, UV exposure, stress or even an inadequate diet.
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The human body can produce a limited amount of antioxidants and it is therefore important to take them through food.
2. Antioxidant foods
Natural antioxidants are found in fruits, vegetables and vegetable oils. The main ones are:
- vitamin C
- vitamin E
- secondary plant substances (e.g. beta-carotene)
Some trace elements, such as selenium, manganese and zinc, make an important contribution to the body’s antioxidant defences.
Your body cannot produce vitamin C on its own and it is therefore essential to eat fresh fruits and vegetables that are rich in them.
- Peppers 115 mg/100 g
- Broccoli 95 mg/100 g
- Strawberries 55 mg/100 g
- Lemons 53 mg/100 g
The recommended daily dose is 60 mg for women and 90 mg for men.
Our Daily Vitamins combine the best of fruit and vegetables and help you cover your daily needs for vitamins C, D and B12. To fill up effortlessly!
Vitamin E is fat-soluble and is found mainly in fats, oils, seeds and dried fruits.
The recommended daily dose for adults is about 13 mg.
- Olive oil 11,9 mg/100 g
- Rape oil 18,9 mg/100 g
- Almonds 26 mg/100 g
- Peanuts 11 mg/100 g
Our tip: with a handful of dried fruit, cover your daily vitamin E requirement.
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Carotenoids are precursors to vitamin A. As antioxidants they are mainly found in yellow fruits and green vegetables.
- Sweet potatoes 8,6 mg/100 g
- Carrots 7,8 mg/100 g
- Spinach 5,2 mg/100 g
- Peppers 3,8 mg/100 g
3. Antioxidants: are they good for your health?
Oxidative stress is associated with an increased risk of cardiovascular disease and cancer and skin aging.
The more antioxidants you ingest with food, the greater the body’s protection against oxidative stress.
To do so, eat lots of fresh fruit and vegetables, if possible with the skin because that’s where most of the antioxidants are found. The quantity recommended by the World Health Organization is 5 servings per day.
Our tip: The balanced relationship between micro and macronutrients and unprocessed fresh fruits and vegetables is the optimal basis for a healthy diet and for achieving your fitness goals.
4. In short
Antioxidants defend you from free radicals.
Antioxidants are produced by the body or taken from the diet.
Antioxidants are present in the form of vitamins and secondary plant substances, especially in fresh fruits and vegetables.
By following a balanced diet rich in fresh products, you can ensure a sufficient amount of antioxidants.