10 Antioxidant-Rich Foods for Flawless Skin

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Introduction

Putting your best face forward begins with your diet. The same foods that are healthy for your body are also great for your skin.

If you want a healthy, flawless complexion, load up on nutritious meals and snacks packed with seasonal superfoods containing a variety of free radical fighting antioxidants

Free Radicals

Everything around us is made up of molecules. These molecules consist of atoms, made from pairs of electrons. Free radicals are molecules that are missing an electron from their outer layer.

A free radical needs to have a balanced charge, so it will steal an electron from another molecule to replace its missing one. The other molecule then becomes a free radical.

Substances that generate free radicals are found in food, medicine, water and even the air we breathe.

Free radicals damage the DNA’s instructional code, causing our new cells to grow incorrectly, which leads to ageing.   

How Free Radicals Effect Your Skin

When free radicals take electrons from the molecules that make up the skin, they damage the skin’s DNA. This damage can present itself as brown patches on the skin’s surface, broken blood vessels, drooping caused by damage to the skin’s elastin, and wrinkles due to a breakdown of the skin’s collagen.

In high concentrations, free radicals can damage all major components of cells, including DNA, proteins, and lipid-based cell membranes. Damage on this level has been linked to cancer, Alzheimer’s, and other chronic illnesses.

Sources of Antioxidants

Fortunately, there is a way to fight ageing with natural, skin-boosting substances called antioxidants.

Antioxidants can be found as minerals, vitamins, or phytochemicals. They help repair cell damage by donating an electron to the free radical, thereby reducing its reactivity.   

Studies suggest that increasing the number of antioxidants in your diets, such as vitamins C and E, beta-carotene, and manganese can substantially slow the effects of aging. Aside from considering beneficial beauty treatments in Stevenage, consider evaluating your diet if you want to improve your skin’s health.

Each fruit and vegetable has its own unique combination of various antioxidants so choose a variety of seasonal produce to help nourish your skin. Here are ten of our favorite skin-boosting foods:

  • Avocados

Avocados are rich in lycopene and beta-carotene, two antioxidants that inhibit cell damage. The darker flesh of the avocado closest to its peel contains the most antioxidants, so make sure you use the full fruit. Add some canned tuna to half an avocado for a skin-enhancing delicious snack. The selenium in the tuna fish preserves elastin, which keeps the skin looking smooth and youthful.

Vitamins C and E in avocados also help to nourish your skin and protect it from harmful UV rays.

  • Blueberries

Wild blueberries are bursting with antioxidants, with just one cup providing all the disease-fighting antioxidants you need in a single day. Blueberries are especially abundant in anthocyanins, which shield the skin against harmful free radicals. Blueberries are also packed with vitamin C which is crucial for collagen production. They are also an excellent source of vitamin K and manganese. The phytonutrients in blueberries can help reduce your risk for skin cancer.  

  • Dark Chocolates

Dark chocolate contains a high concentration of flavonols. These powerful antioxidants improve the texture of your skin and protect against sun damage. The higher the concentration of cocoa, the bigger impact it has on your skin. For an irresistibly delicious treat add a tablespoon of unsweetened cocoa powder to your morning coffee.  

  • Green Tea

Green tea contains natural antioxidants called catechins, which fight disease and prevent damage to cell structure. Drinking one to three cups of green tea a day promotes DNA repair.

  • Kale

Kale is overflowing with powerful antioxidants that reduce the signs of aging. It is high in quercetin, which can decrease irritation of the skin, and beta-carotene and vitamin C for skin suppleness, as well as numerous flavonoids and polyphenols which slow the oxidation process and reduce skin inflammation. 

  • Oranges

Flavonoids, vitamin A and vitamin C are all present in oranges and can reduce premature aging. Oranges have also been found to contain antioxidants like carotenoids, which fight against free radical attacks, and phenolics, which have anti-inflammatory properties.

  • Pomegranates

Pomegranates contain vitamin C, for skin elasticity, and polyphenols, which are micronutrients that help rid the cells of free radicals, protecting them from damage, and reducing inflammation of the skin.

  • Sweet Potatoes

Not only are sweet potatoes nutrient-dense and high in fiber, but they are also rich in beta carotene, which helps raise the levels of vitamin A, and vitamin C, which boosts the skin’s collagen production, giving it a firmer, plumper appearance. 

  • Tomatoes

Tomatoes are high in health-protective antioxidants such as lycopene, which helps to protect skin from sun damage. Tomatoes pack a bigger lycopene punch when they are cooked. They also contain a healthy dose of vitamins A and C which help nourish and protect your skin. 

  • Wild Salmon

Astaxanthin gives wild salmon a red pigment. This compound increases the skin’s moisture retention and elasticity while preventing the formation of wrinkles.

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