Your skin is the biggest barrier between your body and the outside world. Work hard to protect yourself against the sun and environmental pollutants that can harm you. All that hard work can start to show on your face literally through freckles, sun spots, hyperpigmentationwrinkles and sagging, and even lead to the development of skin cancer, says Felice Ramallo, RDNleading dietician Allara in Rochester, New York. However, antioxidants for the skin can reduce and reverse oxidation in skin cells caused by UV damage and stress on the skin over time, it adds. The good news: Eating a balanced diet packed with antioxidants, along with getting enough sleep, exercise, and managing stress, is one of the best ways to improve the appearance and health of your skin, from the inside out. These are the best antioxidant foods to add to your diet for glowing skin.
extra virgin olive oil
A basic of Mediterranean dietextra virgin olive oil is a monounsaturated fat packed with vitamin A and polyphenols that has been shown to help protect skin and reverse aging. Some studies also show that the antioxidants in olive oil for the skin can help eliminate free radicals or molecules related to cancer and chronic diseases. TO studio 2022 reveals that adding olive oil to your diet may reduce the risk of Alzheimer’s disease, along with cardiovascular disease and cancer. Try exchange in EVOO for butter and other solid fats whenever you can to increase the amount of antioxidants in your diet.
Related: Enjoy These Antioxidant Foods to Help Build a Healthy Immune System
almonds
Packed with natural fatty acids, polyphenols, vitamin E, and other phytochemicals with antioxidant properties, almonds (as well as other nuts like pecans, walnuts, and cashews) can help reduce the severity of wrinkles, studies show. Vitamin E is a fat-soluble antioxidant vitamin that works by stopping the production of free radicals throughout the body and on the skin, says Ramallo. When looking for antioxidant benefits for the skin, be sure to choose almonds with skin (or almond butter), as the antioxidants are more concentrated in the skin of the almonds.
salmon and shrimp
Heart-healthy pink shellfish, such as salmon and shrimp, have high levels of a certain carotenoid with antioxidant properties known as astaxanthin. Astaxanthin Supplementation has been associated with the reduction of fine lines and wrinkles, as well as the slowing of age-related skin deterioration and pollution-induced skin damage, he says Natalie YinMD, FAAD, Board Certified Dermatologist in Partners of S. Dermatology in colorado Both of these delicious seafood are incredibly easy to prepare, making it simple to add more to your diet, even on busy weeknights.
Related: Delicious grilled salmon recipes for perfect summer meals
Green Tea
This ancient tea contains a powerful antioxidant called EGCG which is been shown to combat signs of aging by slowing the breakdown of collagen, which helps maintain skin’s smoothness and minimize wrinkles, says Dr. Yin. some research It also suggests that green tea can help boost metabolism and improve insulin sensitivity. Try to replace your cup of coffee with green tea a few days a week, keep in mind that it has about 29 milligrams of caffeine per cup (so avoid it in the afternoons and evenings if you are sensitive to caffeine).
berries
Vitamin C, a water-soluble antioxidant vitamin, plays a big role to maintain the health and youth of the skin by helping the skin to produce more collagen and combat free radical damage. Add handfuls of blueberries, raspberries, or blackberries to your morning oatmeal or smoothie. Or enjoy berries as an after-dinner snack to fuel your sweet tooth while getting the antioxidant benefits for your skin.
Peppers
These colorful and juicy greens are good for more than just adding a crunch to your salads or dipping them into hummus. Like berries, they are also high in vitamin C, which It has been shown to help improve overall skin health and reverse aging through both diet and topical use.
kale
Yet another reason to fill your plate (or your blender) with veggies: kale It is also high in vitamin C, making this vegetable one of the best antioxidants for the skin. Kale is also a good source of vitamins A, C, E, and K, and It has been shown to increase collagen and elastin levels in the skin.
Related: How to make kale chips
Guava
If you really want an antioxidant boost for your skin, grab a guava. This fiber-rich tropical fruit has more vitamin C than any other food, says Ramallo, with more than four times our daily requirement in a single cup. Fun fact: If you find a guava in your supermarket, you can eat it whole, even the skin and seeds are edible.
chia seeds
Contains antioxidant-packed polyunsaturated fats, monounsaturated fats and protein, chia seeds have been shown to reduce skin aging. Plus, they contain omega-3s, which also benefit the largest organ in our body. The skin is made up of what is called a lipid (fat) matrix, and it is able to protect and hydrate itself through the secretion of oils made up of fats that we get from our diet, says Ramallo.
Related: 17 Chia Seed Recipes That Will Inspire You To Add Them To More Than Just Pudding
Cocoa
Good news for chocolate lovers: Cacao is among the most powerful antioxidants for skin on this list, due to its flavanols, says Ramallo. These compounds have been shown to help increase blood flow, hydration, density and elasticity of the skin, as well as reduce sun damage, roughness, wrinkles and redness. Before you dive into a chocolate bar, though, take note: Ramallo says that processed and heated forms of cacao have significantly lower levels of flavanols. Try adding foods like cocoa nibs, cocoa powder, or stone-ground chocolate products (such as Bowl) in your diet to reap the skin benefits.
