“Feed” Your Skin Antioxidants for a Glowing Complexion
Even though there is no definite evidence that antioxidants keep our skin from aging, scientists do agree they can 'catch' free radicals and can protect us from some diseases. Antioxidant-rich diet can also give us a healthier, more glowing complexion.
Susan M. Kleiner, R.D., Ph.D., a nutritionist based in Seattle, stated that consuming foods rich in antioxidants is best. She adds: "There's no substitute for getting nutrients through food. Your body absorbs and assimilates them far better than in supplement form."
Dr. Kleiner suggests adhering to the USDA Guide Pyramid and eating 3 to 5 servings of vegetables, as well as 2 to 4 servings of fruit every day. Remember to pick at least one vitamin C-rich citrus fruit, such as an orange, a grapefruit, or a mandarin. Eat at least two orange/yellow or leafy green vegetables each day to increase beta-carotene intake.
Want a Younger Looking Skin? Eat Right.
A healthy and wholesome diet equals younger-looking skin. Drinking just a cup of freshly squeezed orange juice and eating one carrot provides twice the RDA - Recommended Dietary Allowance - of vitamin C and beta-carotene. The Recommended Dietary Allowance - RDA - for vitamin E is harder to meet, especially if you're on the low-fat diet.
As Dr. Kleiner advises: "Don't be afraid to add a few tablespoons of olive oil to your diet or to eat some nuts or seeds."
Here are the RDA guidelines for the most common antioxidant nutrients: vitamin C, vitamin E, and beta-carotene, their good sources, and a method of maximizing their benefits.
Let's start with vitamin C: RDA at least 60 mg. (1/2 cup orange juice equals 70 mg.) What are good sources of vitamin C? Citrus fruit, juices, and tomatoes. Whole fruit means extra fiber. Try to avoid juice in glass containers, and heat-pasteurized juice, since light and heat will destroy some of the vitamin C.
Vitamin E: Recommended dietary allowance is 8 mg. for women / 10 mg. for men (1 tablespoon of canola oil equals 9 mg.) Good sources of vitamin E: nuts, seeds, and their oils, fatty fish such as salmon, halibut, mackerel, and trout, as well as wheat germ. Try to use olive oil or another vegetable oil in place of butter or margarine when cooking.
Beta-carotene: no established RDA. Dr. Kleiner, however, recommends a daily dose of 5-6 mg. ( One carrot equals 12 mg.) Sources: orange and yellow vegetables, and leafy green vegetables, such as broccoli. Prepackaged, washed and peeled baby carrots are a great alternative to your potato chips and other unhealthy snacks.
If you feel like you cannot meet the RDAs through diet alone, try taking an all-in-one antioxidant vitamin supplement a day, but remember that food sources rich in nutrients should be your primary focus.
Skincare products that contain antioxidants are not enough. 'Feed' them to your skin, adding a nutritious diet rich in vitamin C, E, and beta-carotene for younger-looking skin.
Enjoy improved quality of life, a more fit body, increased stamina, and a beautiful, glowing complexion with proper skincare, a wholesome, healthy diet, sufficient sleep, regular exercise, and ample amounts of water.