There are many factors that contribute to the health and overall appearance of your skin. Daily habits like what you eat, drink, exercise routines, and even stress management all contribute to your overall health and the wellbeing of your skin. It’s good to be aware of every element that can affect your complexion but one, in particular, helps your body ward off premature aging.
One of the best ways you can preserve a youthful complexion is by incorporating more antioxidants in your beauty routine and regular diet. We all know that a bad diet and excessive sun exposure cause your skin to age more rapidly. But did you know that by incorporating antioxidants in your diet you can combat rapid aging?
Yup, it’s true. Antioxidants ward off free radicals and the damage that they cause to not only your skin but your general health as well. Free radicals are caused by excessive sun exposure, poor diet, fried foods, lack of exercise, smoking, excessive alcohol consumption, chemicals, and pesticides. They enter the system as an atom that is missing an electron. They search for an electron to steal from healthy cells. Once they steal it the healthy molecule becomes unstable and turns into a free radical itself and goes looking for an electron to steal. This just keeps repeating over and over.
Antioxidants protect cells so that free radicals cannot steal any electrons. Think of them as bodyguards. They safeguard cells so that healthy cells do not turn into free radicals. There are several different forms of antioxidants and each one plays an important role. The different types are:
- Beta-carotene
- Lutein
- Lycopene
- Manganese
- Selenium
- Vitamin A
- Vitamin C
- Vitamin E
- Zeaxanthin
Beta-carotene
You know a fruit or vegetable contains beta-carotene because it will have a red, yellow or orange color. In addition to being a source of antioxidants, it’s also a great way to get your vitamin A. The body converts beta-carotene into vitamin A which is essential for healthy skin, a strong immune system, and proper eye function. Some wonderful sources of beta-carotene are:
- Carrot
- Sweet potato
- Spinach
- Kale
- Pumpkin
- Squash
- Apricot
- Cantaloupe
- Grapefruit
- Paprika
- Chili powder
Lutein
Lutein has antioxidant properties and well as anti-inflammatory properties. Not only is lutein good for fighting free radicals but it is also good for your eyes. It blocks blue light from reaching the deep layers of the eye to prevent oxidative damage. Which happens to be the leading cause of vision problems and blindness. Below are some sources of lutein.
- Kale
- Spinach
- Zucchini
- Kiwi
- Butternut squash
- Collards
- Yellow corn
- Swiss chard
- Arugula
- Brussels sprouts
Lycopene
As well as being an antioxidant, lycopene offers sun protection by increases the skin’s ability to block UV rays. Additionally, it has been shown to enhanced heart health by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL) levels. Most foods that contain lycopene will have a pink or red color. Here are a few sources:
- Watermelon
- Grapefruit
- Papaya
- Guava
- Asparagus
- Tomato
- Red cabbage
Selenium
Selenium is a trace mineral that reduces general oxidative stress in the body which reduces inflammation and helps increase immune response. This mineral also works with thyroid to help regulate metabolism, digestion, and moods. Below are the best ways to incorporate this trace mineral into your regular diet.
- Ham
- Turkey
- Fish
- Eggs
- Brown rice
- Brazil nuts
- Cashews
- Sunflower seeds
- Banana
- Spinach
- Mushrooms
- Lentils
Vitamin A
Vitamin A is very influential and the benefits are extensive. Eye health, immune and bone health, proper reproduction function, and even a reduction in acne are all associated with vitamin A. On top of all that, it offers great antioxidant properties to prevent damage from free radicals. Top ways to get your vitamin A are:
- Eggs
- Cod liver oil
- Salmon
- Sweet potato
- Bell peppers
- Pumpkin
- Spinach
- Kale
- Black-eyed peas
- Cantaloupe
- Passion fruit
- Apricot
- Tangerine
Vitamin C
This vitamin might be the first one that comes to your mind when you think about anti-aging and antioxidants. It’s the main one to ensure you are getting enough of because it’s needed for the growth and development of all tissue in the body. Vitamin C also helps preserve bones, teeth, and cartilage. For skin to be soft, supple and elastic is needs collagen and for collagen to produce it needs vitamin C. The top sources are:
- Broccoli
- Brussels sprouts
- Cauliflower
- Tomato
- Sweet and white potato
- Red and green pepper
- Spinach
- Cabbage
Vitamin E
Vitamin E is an antioxidant that works directly with cells to reduce the speed at which they age. Free radicals damage cells and weaken them causing then to age faster and die faster. Vitamin E works by protecting cells to prevent free radicals from weakening them. It’s also a great choice for people who are exposed to advanced free radicals such as smokers, drinkers, or anyone who spends a lot of time in polluted areas. This is because of how the vitamin works with cells and fights cell aging. Below are some ways to get your vitamin E.
- Atlantic salmon
- Almonds
- Peanuts
- Sunflower seeds
- Spinach
- Broccoli
- Turnip greens
- Red peppers
- Avocado
- Sapote
Zeaxanthin
Much like lutein, zeaxanthin helps protect the eye from UV rays and the damaging effects they have. It helps to keep your vision healthy and prevent age-related eye problems. By offering this protection to the eye, zeaxanthin wards off free radicals that are caused by UV rays. The body cannot make this nutrient so it’s important to include foods that do. Some examples are:
- Egg yolk
- Orange bell pepper
- Kale
- Spinach
- Broccoli
- Turnip greens
- Corn
