Figure: The formation of free radicals
What Are Free Radicals – And Why Does Everyone Talk About Them?
Free radicals belong to a group of compounds known as reactive oxygen species (ROS). These are oxygen-containing molecules missing an electron – and that’s exactly what makes them so dangerous: they try to steal electrons from other molecules, setting off a chain reaction at the molecular level.
The result? Oxidative stress – a condition in which harmful processes outnumber protective ones in the body.
A few free radicals are perfectly normal – our body produces them naturally, for example during cellular energy production. But too many, caused by environmental toxins like benzene, cigarette smoke, UV radiation, or intense physical exertion, can damage cells, proteins, and even DNA.
Antioxidants: The Body’s Cellular Shields
Fortunately, the body is not defenseless. It has an arsenal of antioxidants – molecules that willingly donate an electron to neutralize free radicals, halting the dangerous chain reaction.
Some of these protectors are produced by the body itself, such as certain enzymes. Many more come from our diet. Plant-based foods in particular are rich in antioxidants:
- Vitamins: A (and carotenoids), B2, C, and E
- Minerals: Selenium, iron, zinc
- Phytochemicals: Flavonoids, resveratrol, phytoestrogens, and more
As long as there’s a balance between free radicals and antioxidants, everything works smoothly. But if the system gets thrown off, oxidative stress can lead to chronic inflammation – often creeping in without us even noticing.
When Stress Harms Silently: The Invisible Danger
Oxidative stress often goes unnoticed for a long time. Damage builds up at the cellular level and may only become noticeable years later as joint pain, skin irritation, or chronic fatigue.
Especially concerning: oxidative stress can modify proteins so drastically that the immune system suddenly sees them as foreign – triggering inflammation.
A vicious cycle can begin: Free radicals promote inflammation, and inflammation in turn produces more free radicals.
Conclusion: Balance Is Everything
Free radicals aren’t inherently evil – they’re part of life. What matters is maintaining balance. A diet rich in antioxidants, avoiding unnecessary exposure to toxins, and regular movement all help your cells in the daily battle against oxidative stress.
What Can You Do?
- Eat the rainbow!The more colorful your plate, the more diverse your antioxidants.
- Go plant-powered: Berries, nuts, leafy greens, legumes – all contain protective compounds.
- Avoid overload: Reduce alcohol, smoking, stress, and excessive exercise to keep free radical production low.
- Move regularly: Moderate physical activity boosts your body’s natural antioxidant production.
References:
- Esther. Fighting free radicals with antioxidants – useful or not? Online at https://youneeq.de/wissen/antioxidantien/
- Eske J. How does oxidative stress affect the body? 2019; online at https://www.medicalnewstoday.com/articles/324863
- Freyer T et al. Reactive oxygen species. 2024; online at https://flexikon.doccheck.com/de/Reaktive_Sauerstoffspezies
- Greger M. How Not to Die: Discover Foods Scientifically Proven to Prevent and Reverse Disease. Narayana Verlag. 2021; p. 49
- Meier S. Inflammation is more dangerous than you think. 2024; online at https://www.zentrum-der-gesundheit.de/krankheiten/entzuendungen-uebersicht/weitere-entzuendungen/entzuendung
- o.V. Antioxidants: Helpers against free radicals. 2024; online at https://www.verbraucherzentrale.de/wissen/lebensmittel/nahrungsergaenzungsmittel/antioxidantien-helfer-gegen-freie-radikale-10575
- o.V. Antioxidants neutralize free radicals. 2023; online at https://www.aok.de/pk/magazin/ernaehrung/gesunde-ernaehrung/was-sind-antioxidantien/
- Stemler J et al. Oxidative stress. 2024; online at https://flexikon.doccheck.com/de/Oxidativer_Stress
- Wicki D. Free radicals. 2024; online at https://flexikon.doccheck.com/de/Freie_Radikale
