Antioxidants: Savior from Free Radicals?
Antioxidants are often called the saviours of the body because they can protect us from free radicals. But the study situation is confusing.
Are antioxidants the health police of our body?
Antioxidants are chemical compounds that can protect us from so-called “free radicals” – these can promote the development of various diseases. However, according to the European Food Safety Authority, the study situation is quite complex – only a few studies have demonstrated the protective effect of certain antioxidants on a scientifically sound basis. These include, for example, the antioxidants zinc and vitamin C.
Which antioxidants really help?
There are only a limited number of antioxidants that are allowed to carry the official statement that they help “protect cells from oxidative stress”. These include:
- Vitamin C
- Vitamin E
- Vitamin B2
- Zinc
- Selenium
What are free radicals?
Free radicals are formed by the body itself through metabolic processes on the one hand, and are generated by external influences on the other hand, for example:
- Cigarette smoke,
- Environmental toxins,
- UV radiation
- and stress.
In the body, this leads to so-called oxidation, in which free radicals are produced. These aggressive compounds can increase the risk of various diseases. These include:
- Arteriosclerosis
- Rheumatism
- Cancer diseases
- Heart diseases
- Diabetes
- Neurodegenerative diseases, e.g. Alzheimer’s
They also have a negative influence on various ageing processes of the body, for example that of the skin.
How should we replenish our supply of antioxidants?
Ideally, antioxidants should be taken in through fresh fruit and vegetables – this is the best way for them to develop their antioxidant effect. Many companies advertise that they can cover their daily requirements with certain dietary supplements. One should be careful here: According to the European Food Safety Authority, there is currently no scientifically based study that proves that antioxidants ingested through food supplements can actually protect against disease or skin aging. However, several studies indicate that too high a dose of antioxidants can have negative effects on health – this applies especially to vitamin C and the so-called beta-carotene (precursor of vitamin A).
Caution is also advised with the ORAC value (Oxygen Radical Absorbance Capacity), which is often used by companies. This explains how well the free radicals can be intercepted – but it is only a laboratory value. It cannot simply be transferred to a possible effect on humans, so it is rather misleading in advertising.
Reducing oxidative stress through diet: Which foods should I eat?
A balanced diet with lots of fruit, vegetables, fibre (e.g. from whole grains), nuts, a few dairy products and some lean meat provides us with everything we need. Besides antioxidants, so-called secondary plant substances are also considered to be particularly healthy. These include, for example, flavonoids from the group of polyphenols found in apples, pears or grapes.