[ supergood for glowing skin ] Although there is no conclusive evidence that antioxidants prevent skin from aging, experts agree that they have the ability to “capture” free radicals and can protect us against certain diseases. Foods rich in antioxidants can also give us a healthier and brighter complexion.
According to Susan M. Kleiner, R.D., PhD, a Seattle-based nutritionist, eating antioxidant-rich foods is the best solution. “There is no substitute for obtaining nutrients through food. The body absorbs and assimilates them much better than in the form of a supplement.”
Kleiner suggests following the U.S. Department of Agriculture’s Food Guide pyramid and eating three to five servings of vegetables and two to four servings of fruit each day. Choose at least one citrus fruit, such as an orange, mandarin or grapefruit, for vitamin C. To increase your beta-carotene intake, eat at least two orange-yellow or leafy-green vegetables a day.
Eat healthy for younger skin
Eating a healthy diet is equivalent to younger-looking skin. Drinking a cup of orange juice and eating raw carrots provides twice the Recommended Dietary Allowance (RDA) for vitamin C and beta-carotene. The RDA of vitamin E is more difficult to meet, especially for people on a low-fat diet.
“Don’t be afraid to add a few tablespoons of olive oil to your diet or eat nuts or seeds,” says Dr. Kleiner.
The following guidelines can be used for the RDAs of three of the most common antioxidant nutrients, vitamin C, vitamin E and beta-carotene, and provide good sources and the best way to maximize the benefits of each.
Vitamin C: RDA of at least 60 mg. Citrus fruits, citrus juices and tomatoes are good sources of vitamin C. Eat whole fruits for more fibre. Avoid juice in glass containers and heat pasteurized juice. Light and heat destroy part of the vitamin C.
Vitamin E: RDA 8 mg for women / 10 mg for men (1 tablespoon canola oil = 9 mg.) Nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut, trout and wheat germ are good sources. Use canola, olive or other vegetable oil instead of butter or margarine for cooking.
Beta-carotene: no RDA established. However, expert Dr. Kleiner recommends 5-6 mg. ( One carrot = 12 mg.) Orange and yellow vegetables and leafy green vegetables, including broccoli, are all good sources. Instead of chips or popcorn for an evening snack in front of the television, choose pre-packaged, washed and peeled baby carrots.
If you feel you can’t achieve RDAs through diet alone, take an all-in-one antioxidant vitamin supplement daily, but continue to pay attention to rich dietary sources.
Because many over-the-counter cosmetics containing antioxidants do not have enough antioxidants to be totally effective on their own, it is best to “nourish” them to your skin in combination with a healthy, antioxidant-rich diet for younger-looking skin.
At Savvy Spa Luxuries, we care about you and your well-being. With proper skin care, a healthy diet, regular physical activity, adequate sleep and plenty of water, you can enjoy a healthier body, a better quality of life, increased resistance and a radiant complexion!