Antioxidants for a healthy complexion.
By: Mario Ramirez
Tags: Skin Care Tips, Wellness, Antioxidants, Skincare

Photo by Icons8 Team on Unsplash

The importance of antioxidant-rich meals for both internal and external wellness cannot be overstated. Even when it comes to achieving a glowing, healthier complexion, this is true. A guide is offered that provides three common antioxidant nutrients as well as the optimal sources, based on guidance from nutrition experts.

Although there is no solid evidence that antioxidants prevent skin from aging, experts agree that they have the power to “catch” free radicals and hence may protect us from certain diseases. Antioxidant-rich meals can also help us achieve a healthier, more radiant appearance.

Eating foods high in antioxidants is ideal, according to Susan M. Kleiner, R.D., Ph.D., a Seattle-based nutritionist. “Getting nutrients through food is the only way to receive them. In comparison to supplements, the body absorbs and assimilates them significantly better.”

Kleiner recommends eating three to five servings of vegetables and two to four servings of fruit each day, as recommended by the United States Department of Agriculture’s Food Guide Pyramid. For vitamin C, eat at least one citrus fruit, such as orange, tangerine, or grapefruit. Eat at least two orange-yellow or leafy green veggies each day to boost your beta-carotene intake.

For Skin That Looks Younger, Eat The Right Foods

Healthy eating equates to younger-looking skin. A cup of orange juice and one raw carrot contain double the recommended daily allowance (RDA) of vitamin C and beta-carotene, respectively. It’s more difficult to reach the RDA for vitamin E, especially if you’re on a low-fat diet.

Dr. Kleiner says, “Don’t be afraid to add a couple of tablespoons of olive oil to your diet, or consume some nuts or seeds.”

The RDAs for three of the most common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene, are shown here, along with reputable sources and tips on how to get the most out of each.

RDA for vitamin C is at least 60 mg. (70 milligrams = 1/2 cup orange juice.) Vitamin C is abundant in citrus fruits and liquids, as well as tomatoes. To get more fiber, eat entire fruits. Juice in glass containers and heat-pasteurized juice should be avoided. Some vitamin C is destroyed by light and heat.

RDA for vitamin E is 8 milligrams for women and 10 milligrams for men (1 tablespoon of canola oil = 9 milligrams). Nuts, seeds, and their oils, fatty fish including salmon, mackerel, halibut, and trout, and wheat germ are all good sources. When cooking, substitute canola, olive, or another vegetable oil for butter or margarine.

There is no recognized RDA for beta-carotene. Dr. Kleiner, on the other hand, advises 5–6 mg. (One carrot contains 12 mg.) Leafy green foods, such as broccoli, and orange and yellow veggies are all good suppliers. Prepackaged, washed, and peeled baby carrots are a great alternative to potato chips or popcorn for an evening snack while watching TV.

If you don’t think you’ll be able to fulfill your RDAs through diet alone, take an all-in-one antioxidant vitamin supplement every day and continue to eat a healthy diet.

Summary

Because many antioxidant-containing over-the-counter cosmetics do not contain enough to be completely effective on their own, it is recommended to ‘feed’ them to your skin in conjunction with a healthy, antioxidant-rich diet for younger-looking skin.

At Savvy Spa Luxuries, we are concerned about your health and well-being. You may have a more fit body, higher quality of life, increased stamina, and a bright complexion with good skincare, a nutritious diet, regular exercise, adequate sleep, and plenty of water!

Curated Article: Gerluxe