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“Feed” Your Skin Antioxidants for a Glowing Complexion |
Though according to experts, there is no real proof that antioxidants can actually arrest skin aging, however, they claim that antioxidants do neutralize free radicals, and they might protect us from some illnesses. Antioxidant-rich foods might also give us a healthier, more radiant complexion.
"Eating antioxidants in the form of food is the best way," says Susan M. Kleiner, a Seattle nutritionist. "There's really no substitute for getting nutrients through your diet. The body absorbs and uses them much better than supplements."
Kleiner recommends the USDA's Food Guide Pyramid and a daily intake of 3-5 vegetable and 2-4 fruit servings. Include at least one citrus fruit, like an orange, tangerine, or grapefruit for vitamin C. In addition, consume at least two orange-yellow or leafy green veggies for a sufficient quantity of beta-carotene.
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Eating well equals younger-looking skin. Just a cup of orange juice and one raw carrot provides twice the recommended daily amounts of vitamin C and beta-carotene. Vitamin E can be tougher to get, especially for those on low-fat diets. "Don't be afraid to add a couple tablespoons of olive oil or have some nuts and seeds," advises Dr. Kleiner.
Below are some key guidelines on three common antioxidant nutrients: vitamin C, vitamin E, and beta-carotene, including good sources and how to maximize their benefits:
Vitamin C: Consume a minimum of 60mg daily. 1/2 cup orange juice = 70mg. Good sources are citrus fruits and juices, tomatoes. Consume whole fruits for added fiber. Beware of juices in glass containers, and pasteurized juice-light and heat destroy vitamin C.
Vitamin E: Women require 8mg while men need 10mg. One tablespoon of canola oil is about 9mg. The very best sources are nuts and seeds, their oils, oily fish, and wheat germ. Replace butter or margarine with vegetable oils in preparing food.
Beta-carotene: There is no official RDA, but experts recommend that people take 5-6 milligrams. One carrot provides 12mg. Very good sources include orange/yellow vegetables and dark green leafy vegetables. Replace chips or popcorn with baby carrots for a snack.
If you can't hit the RDAs from diet alone, consider an antioxidant supplement, but do continue to focus on rich food sources. Also remember, overall good diet, exercise, sleep, hydration can all contribute to radiant and youthful skin.
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