Feed the Antioxidants to Your Skin for a Gleaming Face
Antioxidants have the capacity to "catch" free radicals, and while there is no concrete evidence that they prevent skin from aging, researchers do concur that they may shield us against certain diseases. Consuming meals high in antioxidants can also improve our skin's health and appearance.
Eating foods high in antioxidants is ideal, says dietitian Susan M. Kleiner, R.D., Ph.D., of Seattle. Eating food is the best way to obtain nutrients. Compared to supplements, the body assimilates and absorbs them far better.
Kleiner advises consuming three to five servings of vegetables and two to four servings of fruit per day, which corresponds to the U.S. Department of Agriculture's Food Guide Pyramid. For vitamin C, pick at least one citrus fruit, such as an orange, tangerine, or grapefruit. Eat at least two orange-yellow or leafy green vegetables daily to improve your intake of beta-carotene.
Eat Healthily for Skin That Looks Younger
Skin looks younger when you eat well. The Recommended Dietary Allowance (RDA) for vitamin C and beta-carotene is equal to one cup of orange juice and one raw carrot. Meeting the RDA for vitamin E is challenging, particularly for people following a low-fat diet.
Don't be afraid to consume some nuts or seeds, or to add a few tablespoons of olive oil to your diet, suggests Dr. Kleiner.
The recommended daily allowances (RDAs) for three of the most popular antioxidant nutrients—vitamin C, vitamin E, and beta-carotene—are provided here; reliable sources and advice on how to optimize each nutrient's advantages are also included.
RDA for vitamin C is at least 60 mg. (70 milligrams in 1/2 cup orange juice.) Tomatoes, citrus fruits, and liquids are excellent sources of vitamin C. Consume entire fruit to get more fiber. Avoid juice that has been heat-pasteurized and juice in glass containers. Some of the vitamin C is destroyed by heat and light.
RDA for vitamin E is 9 mg for males and 8 mg for women (one tablespoon of canola oil). Nuts, seeds, and their oils, as well as fatty fish including salmon, mackerel, halibut, trout, and wheat germ, are excellent sources. When cooking, substitute canola, olive, or another type of vegetable oil for butter or margarine.
There is no RDA for beta-carotene. Dr. Kleiner, a medical expert, advises 5–6 mg. (A carrot contains 12 mg.) Veggies that are orange or yellow, as well as leafy green vegetables like broccoli, are all excellent suppliers. Choose prepared, rinsed, and peeled baby carrots as your evening snack while watching television in place of potato chips or popcorn.
Take an all-in-one antioxidant vitamin supplement each day if you believe you cannot get the RDAs through diet alone, but keep an eye out for nutritious food sources.
According to Dr. Lancer, kale is a great option since it lessens oxidative stress. The skin loves the anti-aging vitamins A, C, E, and K that are abundant in this cruciferous vegetable. One of the best sources of vitamin K, which aids in blood clotting and promotes quicker healing when consumed, is leafy greens.