“Feed” Your Skin Antioxidants for a Glowing Complexion

Although there is no definitive scientific evidence proving that antioxidants prevent the skin from aging, many experts agree that antioxidants have the potential to neutralize free radicals and may help protect the body from certain chronic diseases. In addition, a diet rich in antioxidants is widely associated with a healthier, more radiant complexion.

According to Susan M. Kleiner, R.D., Ph.D., a Seattle-based nutritionist, obtaining antioxidants from whole foods is far superior to relying on supplements. “There’s no substitute for getting nutrients through food,” she notes. “The body absorbs and assimilates them far better than in supplement form.”

Dr. Kleiner recommends adhering to the U.S. Department of Agriculture’s Food Guide Pyramid, which encourages the consumption of three to five servings of vegetables and two to four servings of fruit each day. To meet these guidelines, individuals should include at least one citrus fruit—such as an orange, tangerine, or grapefruit—for its vitamin C content. Additionally, increasing the intake of beta-carotene can be achieved by consuming at least two servings of orange-yellow or leafy green vegetables daily.

Eat Right for Younger-Looking Skin

Healthy eating habits are directly linked to the appearance of youthful skin. For example, drinking a single cup of orange juice and eating one raw carrot can provide twice the Recommended Dietary Allowance (RDA) of both vitamin C and beta-carotene. However, meeting the RDA for vitamin E can be more challenging, particularly for individuals who follow a low-fat diet.

“Don’t be afraid to add a couple of tablespoons of olive oil to your diet, or to eat some nuts or seeds,” advises Dr. Kleiner. These foods are rich in vitamin E and can easily be incorporated into a balanced, nutrient-dense eating plan.

The following guideline outlines the RDAs and food sources of three of the most widely studied antioxidant nutrients—vitamin C, vitamin E, and beta-carotene—along with suggestions for how to maximize their nutritional benefits:

* **Vitamin C**: The RDA is at least 60 mg (for example, 1/2 cup of orange juice contains approximately 70 mg). Excellent sources include citrus fruits, tomatoes, and various berries. To increase intake, consume whole fruits rather than juice, which also provides dietary fiber. It is advisable to avoid juices packaged in glass containers and those that have been heat-pasteurized, as both light and heat degrade vitamin C content.

* **Vitamin E**: The RDA is 8 mg for women and 10 mg for men (1 tablespoon of canola oil contains about 9 mg). Good sources include nuts, seeds, and their oils, as well as fatty fish such as salmon, mackerel, halibut, and trout. Instead of butter or margarine, use healthier oils such as olive, canola, or other vegetable-based oils in cooking.

* **Beta-carotene**: Although no official RDA has been established, Dr. Kleiner recommends an intake of 5–6 mg per day. One medium carrot contains roughly 12 mg. Other excellent sources include orange and yellow vegetables as well as dark leafy greens, such as spinach and broccoli. As a healthy snack alternative, consider replacing potato chips or popcorn with prepackaged, peeled baby carrots, which are both convenient and nutrient dense.

If you find it difficult to meet these nutritional requirements through diet alone, consider taking a daily all-in-one antioxidant vitamin supplement. However, it is essential to continue focusing on whole food sources, as they provide synergistic benefits that supplements often lack.

Conclusion

Because many over-the-counter skincare products that contain antioxidants do not include sufficient concentrations to be effective on their own, it is most beneficial to “feed” your skin from the inside out. A well-balanced, antioxidant-rich diet—combined with consistent skincare, regular physical activity, adequate hydration, sufficient sleep, and stress management—contributes not only to younger-looking skin but also to overall health and vitality. Going a natural route, you'll be surprised at how much makeup you DON'T need. Have a great day!