“The truth is, you’ll get a better blend of antioxidants simply by eating a variety of familiar greens, along with fresh herbs and spice“

In a world of ever-evolving “superfoods,” it’s easy to think the next magical powder holds the key to perfect health.

But when it comes to antioxidants—the chemical defenders that help keep our bodies healthy—the truth is refreshingly simple:

Skip the supplement and go for fruits and vegetables.

How and what should you eat to get antioxidants?

If you are in a hurry, scroll to the end for our Action Takeaways.

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🌾 1. What Are Antioxidants and Why Do We Want Them?

Antioxidants are your body’s internal bodyguards, protecting your cells from damage caused by unstable molecules called free radicals.

Free radicals are a natural byproduct of metabolism. But they can cause problems when their levels get too high—leading to oxidative stress, which plays a role in aging, inflammation, and chronic diseases like cancer and heart disease.

Two key harmful effects antioxidants help fight:

• Lipid oxidation – when fats in your body go rancid, damaging cells.
• Advanced glycation end-products (AGEs) – compounds formed when sugar binds to proteins or fats, contributing to aging and inflammation.

Antioxidants “throw themselves in the line of fire,” neutralizing these harmful effects.

That’s why a diet rich in antioxidants is considered one of the best long-term investments for your health.

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❌ 2. The Problem with Antioxidant Supplements

Walk into any health store, and you’ll see shelves lined with antioxidant supplements: goji, ginseng, acai powder…

But here’s the thing:

Most of these are marketing more than magic.

While these products promise concentrated antioxidant power, what they don’t tell you is:

• They’re often made from the same fruits and vegetables you find in the produce section.
• Processing (drying, heating, bottling) degrades antioxidant potency.
• Supplements may lack the complex balance of nutrients found in whole foods.
• Some concentrated antioxidants in pill form can have side effects or disrupt your body’s natural balance.

Instead of reaching for capsules, reach for something alive, colorful, and edible.

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🍎 3. Where to Get Antioxidants Naturally

You don’t need magical supplements to get your antioxidants. Here’s how to get antioxidants naturally:

• Fresh greens like spinach, arugula, and lettuce
• Herbs and spices like basil, thyme, garlic, and dill
• Pungent veggies like broccoli, celery, and peppers
• Fresh fruits like berries, apples, and grapes

Whole foods contain a variety of antioxidants—flavonoids, terpenes, coumarins, retinoids, and more—all working together.

Why do plants contain antioxidants?

Plants make these compounds to protect themselves from oxygen damage. When we eat them fresh, we consume these antioxidants too.

Here’s a quick and easy way to get antioxidants:

Grow some herbs on your balcony. Cheap, tasty, and full of potent nutrition.

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🔥 4. Go for Flavor—It’s a Clue

How do you know which plant is rich in antioxidants?

You can taste it.

Plants that are highly nutritious tend to have an intense flavor.

Bitter, spicy, or pungent vegetables (like arugula, garlic, peppers) have higher concentrations of antioxidants and phytonutrients.

In contrast, bland or starchy vegetables (like potatoes or turnips) tend to be lower in antioxidants per bite.

If it lights up your tongue, it’s most likely high in antioxidants.

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🧂 5. How to Eat Veggies for Antioxidants—Raw or Cooked?

On one hand, fresh, raw vegetables preserve delicate antioxidants and vitamins that can be destroyed by heat.

On the other hand, many nutrients in plants are locked inside cellulose — the fibrous material that makes plants crisp and firm.

Our digestive systems often struggle to break down cellulose, and cooking vegetables helps break down their cellulose walls.

So should we eat veggies raw or cooked?

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Here’s the balanced truth:

🌱 Raw is Best For:

• Leafy greens (spinach, lettuce, arugula)
• Herbs (parsley, cilantro, basil)
• Tender fruits and vegetables (berries, peppers, cucumbers)

Raw foods preserve delicate antioxidants and water-soluble vitamins that cooking might destroy.

🍽️ Cooked is Better For:

• Dense or high-cellulose veggies (carrots, broccoli, mushrooms)
• Foods with hard-to-access nutrients (like beta-carotene in carrots)

Cooking breaks down cellulose and increases bioavailability.

For instance, only 1% of vitamin A precursors in raw carrots are absorbed—but cooking raises that to 30%!

The ideal strategy?

Eat a mix of raw AND cooked vegetables

For example:

• Add raw veggies and herbs to salads and sandwiches
• Cook dense veggies gently—steam, fry, or microwave them at moderate heat.
• Pair cooked meals with something fresh to balance it out.

Freshness always matters—whether raw or cooked.

The longer food sits after harvest, the more nutrients it loses. Local, in-season produce is the best option.

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✅ Actionable Takeaways

“The way you eat now determines whether you’re going to spend the latter half of your life healthy or sick.”

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About the Author

Andreas Michalsen, MD, PhD, is a German physician and researcher specializing in naturopathy and integrative medicine.

He is a professor of clinical naturopathy at Charité University Hospital in Berlin and the chief physician at the Immanuel Hospital, which focuses on natural healing approaches. His work integrates modern scientific research with traditional natural medicine practices, such as fasting, plant-based nutrition, and mind-body therapies.

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Chapter 1: The Basic Principles of Naturopathy

Key Ideas

• The stimulus-response principle: Health is boosted through natural stimuli like cold therapy, fasting, or hydrotherapy.
• Unlike conventional medicine, which eliminates disease from the outside, naturopathy activates the body’s self-healing ability.
• The concept of hormesis: Small amounts of stressors (heat, cold, fasting) strengthen the body.

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Actionable Takeaways:

• Use small stressors (cold water, heat therapy, fasting) to build resilience.
• Sunlight in moderation boosts vitamin D and protects against diseases.

“Naturopathy does not fight illness—it strengthens the body to fight illness itself.”

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Chapter 2: Therapies of Antiquity Rediscovered

Key Ideas

• Leeches, cupping, and bloodletting are some of the oldest known naturopathic therapies and were used in ancient Babylon, Egypt, India, and China.
• Cupping can improve circulation and pain relief, especially for muscle and nerve conditions.
• Bloodletting (or blood donation) can be beneficial for high blood pressure and iron overload.

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Chapter 3: Hydrotherapy

Key Ideas

• Hydrotherapy (water-based treatments) has been used for centuries to boost immunity, improve circulation, and reduce stress.
• Cold water exposure triggers a hormetic response, strengthening the body’s ability to adapt to stress.
• Research on public bathhouses in Japan revealed that hot water exposure improves vascular health and stress levels.

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Actionable Takeaways

• Alternating hot and cold water (e.g., showers, baths, compresses) boosts circulation and immunity.
• Daily cold exposure (e.g., cold showers or Kneipp foot baths) can increase resilience and reduce inflammation.

“A cold bath in the morning is like coffee for the circulatory system—it wakes you up and strengthens the body.”

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Chapter 4: Fasting

Key Ideas

• Fasting activates the body’s self-healing process
• Autophagy, a process where cells recycle damaged components, is triggered by fasting.
• Intermittent fasting (16:8 method) may be more beneficial than constant calorie restriction.
• Fasting improves hormonal balance, reducing insulin, T3 (thyroid hormone), and IGF-1
• Fasting reduces inflammation at the molecular level—each meal triggers a minor inflammatory response, while fasting halts this process.

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Actionable Takeaways

• Try intermittent fasting (16:8 method)—fast for 16 hours, eat within an 8-hour window.
• Gradually break a fast with light foods like broth, fruits, or steamed vegetables—not heavy meals.

“Not eating is the most powerful intervention for many diseases—more effective than any pill.”

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Chapter 5: Food as Medicine

Key Ideas

• 50-70% of chronic diseases are linked to poor nutrition, yet medicine largely ignores dietary therapy.
• Ultra-processed foods, sugar, and animal fats are the primary culprits in modern disease.
• Blue Zones research shows that long-living populations (e.g. in Okinawa and Sardinia) consume plant-based diets with minimal meat
• Insulin spikes from refined carbohydrates lead to hunger cycles and fat accumulation.

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Actionable Takeaways

• Minimize ultra-processed foods—eat whole, unprocessed meals.
• Limit to 2 meals per day—reduce insulin spikes and metabolic stress.
• Follow a Blue Zones-inspired diet—focus on vegetables, nuts, seeds, legumes, and whole grains.
• Limit animal protein consumption—especially processed meats and dairy.

“The healthiest populations in the world don’t obsess over macronutrients—they eat real food.”

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Chapter 6: Stagnation is Cause for Illness – The Importance of Exercise

Key Ideas

• Physical activity is one of the most powerful healing tools, reducing the risk of cardiovascular diseases, depression, and cancer.
• Regular movement strengthens bones, muscles, immune function, and mental health.
• Studies have shown that people who make long visits to green spaces have lower rates of depression and high blood pressure.

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Actionable Takeaways

• Exercise doesn’t have to be intense—daily walking, stretching, and resistance training is enough.
• Use every opportunity you get to walk a few steps.
• Nature exposure enhances mental and physical health, reducing depression and blood pressure.
• Avoid prolonged sitting—even light activity throughout the day improves metabolic health.

“Every step counts—small daily movements add up to significant health benefits.”