Reports are inclusive that antioxidants keep skin from aging, however, experts do agree they are able to ‘Ëœcapture’ free radicals and can protect users from certain diseases. Antioxidant-rich foods may also provide us with a healthier, glowing complexion.
Eating foods rich in antioxidants is optimal, according to Susan M. Kleiner, R.D., Ph.D, a nutritionist. She also says Food is the best way to absorb them into your system.
The U.S. Department of Agriculture’s Food Guide Pyramid is Klein’s recommendation. Eat two to four servings of fruit and three to five servings of vegetables and two to four servings of fruit daily. Select at least one citrus fruit, such as an a tangerine, a orange, or a grapefruit for vitamin C. Eat at least two leafy green or orange-yellow vegetables each day to increase your intake of beta-carotene.
Your skin can look younger by eating a healthy diet. Try drinking orange juice or raw carrots which provide twice the Recommended Dietary Allowance (RDA) of beta-carotene and vitamin C. Vitamin E is harder to meet, particularly if you are on a low-fat diet.
Dr. Kleiner also suggest adding a couple of tablespoons of olive oil or to eating some seeds or nuts to your diet.
You can use the following guideline for RDAs for three of the most common antioxidant nutrients, vitamin E, vitamin C, and beta-carotene; how best to maximize benefits of each and good options are included.
Vitamin E: RDA is 10 mg. for men and 8 mg for women. (1 tablespoon of canola oil = 9 mg.) Good sources include nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut, and trout, and wheat germ. Use canola, olive, or another vegetable oil in place of butter or margarine when cooking.
Vitamin C: RDA is between 60 and 95 mg. (1/2 cup orange juice = 70 mg.) juices and citrus fruits and tomatoes are good options for vitamin C intake. Light and heat may destroy vitamin C, so avoid juice in glass containers, and juice pasteurized by heat. Consider eating whole fruit for the extra fiber.
Beta-carotene: There is not an established RDA. Dr. Kleiner recommends 5-6 mg. ( One carrot = 12 mg.) Orange and yellow vegetables, and leafy green vegetables, such as broccoli, are good sources of beta-carotene. Opt for washed, peeled and prepackaged baby carrots.
By all means select an all-in-one antioxidant vitamin supplement a day if your diet If you feel you will not meet the RDAs, but continue to add rich food sources.
Since many over-the-counter cosmetics which contain antioxidants usually do not provide enough to be totally affective alone, ‘Ëœfeeding’ them to your skin in combination with healthy, antioxidant rich foods for younger looking skin is best.