“Antioxidants are key for healthy skin. They help skin repair itself, protect it, and fight free radicals,” she said.
Helps in skin repairing :
First and foremost, antioxidants help to repair already damaged skin. Skin that has endured sun exposure or is not moisturized enough can look dull and lifeless. “Vitamin, is a powerful antioxidant and can help stimulate collagen production,” she said.
Provides protection :
Amid rising pollution levels and toxins present in the environment, antioxidants play a major part in protecting skin from harmful deterrents. Applying vitamin C under a layer of sunscreen boosts your skin health.
Fights free radicals :
Healthline defines free radicals as “compounds that can cause harm if their levels become too high in your body.” Having foods rich in antioxidants such as fish oil, berries, nuts, citric fruits could be helpful. Similarly, skincare products containing antioxidants such as vitamin A, vitamin C, vitamin E are highly recommended to help combat dark spots, wrinkles and saggy skin.
Helps produce more collagen :
Collagen is the skin’s building block and is also responsible for maintaining skin elasticity and hydration. Antioxidants can help prevent the loss of collagen and ensure that you have glowing skin!
Types :
There are thought to be hundreds and possibly thousands of substances that can act as antioxidants.
“Antioxidant” is not really the name of a substance, but rather it describes what a range of substances can do.
Examples of antioxidants that come from outside the body include:
- vitamin A
- vitamin C
- vitamin E
- beta-carotene
- lycopene
- lutein
- selenium
- manganese
Food Sources:
The best sources of antioxidants are plant-based foods, especially fruits and vegetables.
Foods that are particularly high in antioxidants are often referred to as a “superfood” or “functional food.”
To obtain some specific antioxidants, try to include the following in your diet:
Vitamin A: Dairy produce, eggs, and liver
Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell peppers
Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables
Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes
Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon
Lutein: Green, leafy vegetables, corn, papaya, and oranges
Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes
Other foods that are believed to be good sources of antioxidants include:
- eggplants
- legumes such as black beans or kidney beans
- green and black teas
- red grapes
- dark chocolate
- pomegranates
Effect of Cooking :
Cooking particular foods can either increase or decrease antioxidant levels.
Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are used in our daily food, it gives good rich antioxidant to our body internally (easier for our bodies to process and use). Tomatoes can also be applied as a face pack by grinding it well, it gives a shine to our face.
However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. These kinds of foods should be half cooked and eaten. Taking lots of antioxidant rich fruits and vegetables helps to boost our health system regularly.
Dietary Tips :
The following tips could help increase your antioxidant intake:
- Include a fruit or a vegetable every time you eat, meals and snacks included
- Have a cup of green or tea every day
- Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up the flavor and antioxidant content of your meals
- Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt
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