Antioxidants
Terms such as antioxidants and oxidative stress are often used. But how exactly should these terms be understood in the context of longevity? What are antioxidants and what does oxidative stress have to do with them?
What are Antioxidants?
Antioxidants is a collective term for many different chemical compounds that all have the ability to neutralize free radicals. They consist either of small molecules (vitamins, carotenoids, polyphenols), minerals (which support enzymes), or proteins/enzymes that the body produces itself.
Free radicals are highly reactive molecules that are produced when our body processes oxygen (e.g., during metabolic processes, through sun exposure, stress, smoking, or environmental toxins). They can attack cells, proteins, fats, and even DNA—this is called oxidative stress.
Antioxidants counteract this by donating electrons to free radicals without becoming unstable themselves. In this way, they prevent damage to cells and tissues.
How do antioxidants work?
To understand the effect of antioxidants, let’s first take a closer look at what free radicals are.
Free radicals are highly reactive molecules that occur naturally in the body—for example, during energy production in cells, but also due to external influences such as UV radiation, air pollution, or smoking. What makes them special is that they have an unpaired electron and try to compensate for this deficit by stealing electrons from other molecules.
This process sets off a dangerous chain reaction. As soon as a molecule loses its electron, it becomes a radical itself and attacks other molecules. This can cause cell membranes to become unstable, proteins to lose their function, or even damage DNA. In the long term, such processes promote diseases such as arteriosclerosis, chronic inflammation, or cancer.
A free radical and an antioxidant
This is where antioxidants come into play. They act as a protective shield by neutralizing free radicals. They do this by readily giving up an electron without becoming unstable themselves. This interrupts the destructive chain reaction before major damage occurs. The interaction of different antioxidants is particularly effective: vitamin C, for example, can regenerate vitamin E and thus prolong its protective effect.
In addition to vitamins such as C, E, and beta-carotene, trace elements such as selenium and zinc, as well as plant-based ingredients such as polyphenols and lycopene, are also important radical scavengers. Together with the body’s own enzymes, they form a powerful defense system that protects our cells and supports long-term health and performance.
Which antioxidants are the strongest?
The strength of an antioxidant depends on its solubility (water-soluble or fat-soluble). A “cocktail” of different antioxidants (e.g., from fruit, vegetables, nuts, tea) is more effective than high doses of a single substance.
Astaxanthin
- A carotenoid (red pigment, found in algae, salmon, krill, etc.).
- Extremely effective against free radicals, especially in cell membranes.
- 10–100 times stronger than vitamin E in certain tests.
Glutathione
- The most important antioxidant produced by the body.
- Acts directly in the cells and supports enzymes such as glutathione peroxidase.
- “Master antioxidant” because it can also regenerate other antioxidants.
Vitamin C
- Water-soluble, acts in blood plasma and connective tissue.
- Neutralizes many different radicals.
- Helps with the regeneration of vitamin E.
Vitamin E (Tocopherols, Tocotrienols)
- Fat-soluble, primarily protects cell membranes and lipids from oxidation.
- Very important for cardiovascular health.
Coenzyme Q10 (Ubichinon)
- Part of the mitochondria (powerhouses of the cells).
- Protects energy production and neutralizes free radicals directly in the cells.
Polyphenols (z.B. Resveratol, Catechins, Anthocyanins)
- In grapes, berries, green tea, cocoa.
- Versatile, have antioxidant and anti-inflammatory effects.
Which foods contain particularly high levels of antioxidants?
Açaí berries (powder or frozen)
- Extremely high content of anthocyanins and polyphenols.
- Stronger than most other berries.
Blueberries
- Rich in anthocyanins, which protect cells from oxidative stress.
- Good for the brain, blood vessels, and immune system.
Goji-Berries
- Contains carotenoids, vitamin C, and many polyphenols.
- Traditionally known in Chinese medicine as an “anti-aging” fruit.
Pomegranate
- Reich an Polyphenolen wie Punicalagin.
- Wirkt stark antioxidativ und entzündungshemmend.
Dark Chocolate (over 70 % cacao)
- High flavanol content.
- Has a positive effect on blood vessels and the brain.
Green tea (especially matcha)
- Contains catechins (e.g., EGCG).
- Strong antioxidant and metabolism booster.
Spinach and kale
- Rich in lutein, zeaxanthin, and beta-carotene.
- Protect the eyes in particular from oxidative stress.
Red grapes and red wine (in moderation)
- Resveratrol and quercetin as powerful antioxidants.
- Good for the cardiovascular system.
Tomatoes (better cooked than raw)
- Lycopene as a powerful fat-soluble antioxidant.
- Particularly effective after heating (e.g., tomato sauce).
Walnuts and pecans
- Rich in vitamin E, polyphenols, and omega-3 fatty acids.
- Have antioxidant and anti-inflammatory effects.
