10 tips for the perfect antioxidant balance in your daily routine

• Choose a colourful variety of fruits and vegetables

The more colours on your plate, the more different antioxidants you consume. Berries, carrots, spinach and peppers are real powerhouses that effectively protect your cells.

• Enjoy fresh berries daily

Blueberries, raspberries and strawberries contain particularly high levels of flavonoids and vitamins that counteract free radicals. A berry-based breakfast strengthens your natural defences.

• Include nuts and seeds in your diet

Almonds, walnuts and flaxseeds provide valuable antioxidants such as vitamin E in addition to healthy fats. A small snack between meals supports your health sustainably.

• Drink green or white tea instead of coffee or soft drinks

These teas are rich in catechins, which are strongly antioxidant and can help protect your body from oxidative stress.

• Opt for dark chocolate with a high cocoa content

Even a small piece (at least 70% cocoa) provides many antioxidants and can boost your mood – enjoy it mindfully and in moderation.

• Cook gently to preserve nutrients

Steaming or gentle frying preserves the valuable antioxidants in vegetables better than long boiling or deep‑frying.

• Use natural spices and herbs

Turmeric, ginger, cinnamon and rosemary not only enrich flavour but also support your health through their antioxidant properties.

• Ensure a balanced fluid intake

Water helps flush out toxins and supports your body's antioxidant defence. At least 1.5 litres daily is recommended.

• Complement your diet with high‑quality antioxidant supplements where needed

If you have additional needs, natural supplements containing vitamin C, E or coenzyme Q10 can be useful – seek personalised advice.

• Avoid harmful environmental exposures and smoking

Little known: pollutants, tobacco smoke and UV radiation greatly increase the formation of free radicals. Protect your cells by avoiding these exposures as much as possible.