Negative external factors, poor nutrition, and bad habits trigger the release of free radicals in the body. These substances provoke oxidative stress, destroy tissue cells, cause diseases, accelerate aging, and lead to skin deterioration and other pathologies.
To get protected against these harmful substances, the body produces glutathione—an antioxidant that neutralizes free radicals. However, this is not enough to fully maintain beauty and health. Therefore, people need to obtain antioxidants from food and beneficial supplements.
Let’s take a closer look at this topic.
How Antioxidants Work
Free radicals enter the body during metabolism or from external sources, such as exhaust gases or nicotine. These are unstable particles that steal electrons from healthy cells, thereby destroying them. This process triggers a chain reaction called oxidative stress. A high number of damaged cells leads to tissue defects in organs.
This particularly affects the skin. The destructive action of free radicals results in wrinkles, pigmentation, acne, pimples, and other issues.
Antioxidants repair damaged cells by donating their own electrons. In doing so, they halt tissue destruction.
How Antioxidants Affect the Body
The protective effects of antioxidants are most noticeable on the skin. If the body gets enough antioxidants, the skin will appear healthy and free of imperfections. With regular replenishment of these protective substances, acne, blemishes, and spots diminish, while fine lines smooth out.
By incorporating antioxidants into your diet, you can gradually restore your skin’s glow, even tone, and healthy color, effectively extending or preserving your youthful appearance.
Where Antioxidants Are Found
Regular vitamin intake, a healthy and balanced diet, physical activity, and no harmful habits are the keys to health, beauty, and youth.
Here’s where you can find the most potent antioxidants:
| Antioxidant | Sources |
| Vitamin C | Rosehip, red bell peppers, currants, Brussels sprouts, cauliflower, oranges, other citrus fruits, kiwi, strawberries, raspberries |
| Vitamin E | Cold-pressed vegetable oils, seeds, nuts, sea buckthorn, cabbage, spinach, peaches |
| Vitamin A | Fish, liver, dairy products, eggs, carrots, pumpkin, sweet peppers, apricots, melon |
| Vitamin K | Liver, meat, egg yolks, dairy products, spinach, kale, greens, chives, Brussels sprouts, rapeseed, soybean, pumpkin seed oils (cold-pressed) |
| Vitamin D | Fatty fish (salmon, catfish, mackerel, sardines, tuna), fish roe, oysters, egg yolks, dairy products, wild mushrooms, seeds |
| Beta-Carotene | Red and orange fruits/vegetables (carrots, sweet potatoes, bell peppers, tomatoes, grapefruit, peaches, melon, apricots, persimmons) |
| Selenium | Brazil nuts, liver, fish, seafood, sunflower seeds, meat |
| Flavonoids | Green tea, dark chocolate, red wine |
| Betaine | Eggs, quinoa, beef, poultry, spinach, beets, shrimp, seafood, bran |
| Lycopene | Tomatoes, red oranges, melon, pink grapefruit, apricots, rosehip, guava |
| Glutathione | Broccoli, cauliflower, Brussels sprouts, garlic, onions, eggs, nuts, legumes, fish, chicken, turkey, spinach, avocado, pumpkin, asparagus, tomatoes |
| Anthocyanins | Blueberries, bilberries, elderberries, chokeberries, pomegranate |
| Allicin | Garlic, green onions, bulb onions |
| Polyphenols | Blueberries, blackberries, cherries, cranberries, elderberries, hawthorn, raspberries, red onions, red cabbage |
| Isoflavones | Soybeans, peas, beans, lentils, flaxseeds, seaweed, pears, plums, garlic, pumpkin, asparagus, cabbage, spinach |
| Catechins | Green tea, quince, dark chocolate, apples, apricots, cherries, plums, strawberries, currants, raspberries, spinach, broccoli |
It is important to remember that antioxidants should be obtained not only from vitamin supplements but also from food. These substances always work in synergy—complementing and enhancing each other’s effects.
Conclusion
It is impossible to completely avoid harmful radicals in the body or age-related changes.
However, you can slow down destruction, aging, and the loss of beauty. Proper nutrition, vitamins, a bit of yoga or jogging—and beautiful skin can be preserved for a long time.
