Filling up your plate with foods of different varieties loaded up with antioxidants (1) is an excellent way to improve your overall health. Antioxidants are highly beneficial for human health, as they can protect against premature aging, chronic medical conditions, strengthens your immune system, and more. Even though you might have come across the term ‘antioxidants,’ you might need to learn why it is essential for your health and ways to obtain it naturally through your diet. Read on to learn more about the best foods rich in antioxidants that can help your skin glow and promote overall well-being.
What Are Antioxidants?
In simple terms, natural compounds called antioxidants, easily found in several nutritious plant-based foods, can protect your body from the harmful damages induced by free radicals. Free radicals refer to unstable molecules that cause severe cell damage, rapid aging, chronic diseases, and inflammation. These highly reactive molecules called free radicals (2) are produced by your body as a natural byproduct of metabolic activities.
External factors like environmental pollutants and pesticides or habits like smoking and stressful jobs also increase the production of free radicals in your body. The good news is that incorporating antioxidant-rich foods into your everyday diet can prevent cell damage and oxidative stress induced by free radicals. So, let’s look at some antioxidant-loaded foods that can improve your skin and overall health.
List of 9 Antioxidant-Rich Foods for Glowing Skin
Harsh and chilly winter affects your immunity and makes your skin dry. No moisturizing creams can nourish or hydrate your skin, making it look dry and dull. Consuming antioxidant-rich foods can keep your skin supple, soft, and well-nourished.
1. Berries
Berries like blueberries, bilberries, elderberries, raspberries, blackberries, and strawberries are loaded with delicious flavors and antioxidant properties, making them a compelling choice for your everyday diet. In addition, the presence of potent polyphenol antioxidants called resveratrol and anthocyanin makes berries an apt choice for your daily dose of antioxidants.
This antioxidant enhances longevity, brain health, skin health, and immunity and improves cardiovascular functions. Resveratrol and anthocyanin also protect your heart by lowering LDL cholesterol levels in the body. In addition, the presence of catechin compounds in berries helps curb inflammation. Dried goji berries are rich in the antioxidant called Lycium barbarum polysaccharides (3), which are loaded with anti-aging abilities.
2. Dark Chocolate
This winter, you have more reasons to take a bite of your favorite dark chocolate bar (4), as it is loaded with catechins, a flavonoid type with anti-inflammatory properties to protect against chronic medical conditions and fight against damages caused by free radicals. This antioxidant in dark Chocolate helps in weight loss and enhances longevity and cognitive function. It also contains resveratrol which promotes cardiovascular activities while lowering inflammation.
3. Green Leafy Vegetables
Leafy veggies like mustard greens, kale, spinach, and more are all loaded with skin-friendly vitamins E, C, and K and are rich in Sulphur to keep flakiness and redness of the skin at bay. Include green leafy vegetables loaded with calcium and iron to stay healthy and have smooth skin. These nutrient-rich leafy veggies contain potent antioxidants like lutein (5) and beta-carotene to enhance your overall health by improving your immune system.
A cup of spinach has around 4000 beta carotenes, making it an anti-aging food. In addition, the presence of lutein in collard greens, spinach, and kale gives excellent protection to prevent macular degeneration and damage caused by UV rays and assures perfect vision.
Related Reading: Best 15 Foods for Hair Growth and Hair Regrowth
4. Nuts and Seeds
Including nuts and seeds regularly in your diet loaded with Vitamin E is imperative to make your skin glow. Ensure you include sunflower seeds, walnuts, almonds, brazil nuts, hazelnuts, peanuts, flax seeds, hemp seeds, chia seeds, pistachios, or sesame seeds rich in antioxidants. They contain fat-soluble Vitamin E and selenium that are beneficial for lowering oxidative stress supporting immunity, eye health, hormone balance, and skin health. In addition, they are loaded with zinc, an essential mineral to fasten wound healing, repair tissue, improve gut health, and heal eczema or acne.
They are also abundant in resveratrol, a powerful antioxidant to support heart health. In addition, these nuts and seeds are rich in COQ10 antioxidant (6) compounds known for their anti-inflammatory prowess and heart-protecting properties. Chia seeds (7) are a superfood that contains vitamins, minerals, fatty acids, nutrients, and proteins to improve your overall health. In addition, it is a powerhouse of an antioxidant named quercetin that lowers the risk of developing heart issues while improving your nail, skin, and hair health.
5. Citrus Fruits
Citrus fruits like oranges, grapefruits, lemon, and sweet lime are packed with antioxidants (8) ability, thanks to the presence of phenolic acid compounds, and flavonoids in them. In addition, these fruits are rich in Vitamin C, which helps produce neurotransmitters, L-carnitine, and collagen compounds to improve the functions of your brain, nerves, muscles, and heart. These citrus fruits are abundant sources of antioxidants that combat cell damage caused by free radicals.
6. Tomatoes
The humble tomato that you find in your kitchen contains a powerful antioxidant, Lycopene (9) belonging to the carotenoid family to prevent cardiovascular conditions. This fat-soluble nutrient possesses excellent antioxidant abilities to protect your body from environmental and natural toxic effects. It includes neuroprotective ability and improves liver function. The red pigment in tomatoes has a beta-carotene antioxidant, which converts into Vitamin A, making it an ideal choice for maintaining eye and skin health. In addition, it is rich in antioxidant properties that enhance your immunity and promote cognitive health.
7. Sweet Potatoes
Eating sweet potatoes regularly will help improve your reproductive health, immunity, and eye and skin health. Vitamin A is an essential antioxidant for enhancing overall health and body development. The presence of Vitamin A makes it an excellent find to lower the risk of developing chronic medical conditions, improve immune health, and support body growth. It is also an abundant source of beta carotene (10) antioxidant that is essential for maintaining the health of your vision and preventing premature aging.
8. Carrots
Carrots are full of beta-carotene (11) antioxidant compound that changes into Vitamin A to protect your eyes from harmful sun rays while lowering the risk of developing cataracts. The yellow pigment in carrots contains lutein that prevents the chances of developing macular degeneration as you age. The presence of potent antioxidants, such as anthocyanins and carotenoids, fights against the effects of free radicals in your body, lowering the risk of developing cancer. Red carrots contain lycopene (12), which is suitable for protecting against heart diseases.
9. Green Tea
Take a cup of green tea after breakfast to help lose weight and have clear skin. Its calming and soothing properties make it an excellent choice as winter food. In addition, it is rich in catechin polyphenols (13), which strengthen the protective layer of the skin and curb the breakdown of collagen. Apart from nourishing your skin, green tea also lowers inflammation and retains moisture in the skin.
What are you waiting for? Whip great recipes using these antioxidant-rich ingredients to stay healthy and have great skin throughout the year.
Nutrients for Antioxidant-Rich Foods for Glowing Skin
| Food | Nutrients | Other Data |
|---|---|---|
| Berries | High fiber, vitamin C, antioxidants, and phytochemicals. | Strawberries, blueberries, raspberries, blackberries, and cranberries. |
| Dark Chocolate | Flavonoids (antioxidant and anti-inflammatory properties), iron, magnesium, and zinc. | Consume that has at least 70% cocoa solids. |
| Green Leafy Vegetables | Vitamins A, C, and K, folate, iron, and calcium. | Spinach, kale, collard greens, and Swiss chard. |
| Nuts and Seeds | Healthy fats, protein, fiber, vitamins, and minerals. | Almonds, walnuts, pecans, chia seeds, and flaxseeds. |
| Citrus Fruits | High in vitamin C, fiber, and antioxidants. | Oranges, grapefruits, lemons, limes, and tangerines. |
| Tomatoes | High in vitamin C, potassium, and lycopene (a powerful antioxidant). | Staple ingredient, can be eaten raw or cooked |
| Sweet Potatoes | High fiber, vitamin A, potassium, and antioxidants. | Root vegetable |
| Carrots | Vitamin A, fiber, and antioxidants. | Used in salads, soups, and stews. |
| Green Tea | Catechins (antioxidants) and caffeine. | Improved brain function, reduced risk of chronic diseases |
Antioxidant-Rich Foods for Glowing Skin FAQs
Can antioxidant-rich foods improve the appearance of the skin?
Yes, antioxidant-rich foods help in improving the appearance of the skin. It protects the skin from free radicals, which cause damage and contribute to ageing and skin issues. By neutralizing free radicals, antioxidants promote healthier skin, reduce inflammation, and help with acne or dryness.
How do antioxidants protect the skin from damage caused by free radicals?
Antioxidants work by neutralizing free radicals, unstable molecules that damage the cells. Free radicals are formed due to pollution, UV radiation, and stress. Antioxidants donate an electron to free radicals, stabilizing them and preventing them from causing harm to the skin cells. This protection helps maintain the health and appearance of the skin.
Are all antioxidants equally beneficial for the skin?
While all antioxidants have potential benefits for the skin, some are more effective in targeting specific concerns.
- Vitamin C: brightens and collagen-boosting properties
- Vitamin E: Excellent for moisturizing and protecting against environmental damage
Antioxidants have varying degrees of effectiveness depending on the specific skin concern.
Can antioxidant-rich foods replace the need for skincare products?
antioxidant-rich foods are no substitute for a proper skincare routine. Combining a balanced diet with a good skincare routine maximizes the benefits and helps get healthy skin.
Are there any side effects of consuming these foods?
Antioxidant-rich foods are generally safe to consume as part of a balanced diet. Moderation is key when consuming certain foods like nuts and seeds, as they are calorie-dense. If you have any pre-existing medical conditions, please consult a healthcare professional for personalized guidance.
References
- https://www.hsph.harvard.edu/nutritionsource/antioxidants/
- Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases – Department of Biochemistry and Molecular Biology, Pondicherry https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837/
- Extraction, Structural Characterization, and Biological Functions of Lycium Barbarum Polysaccharides – China-Malaysia National Joint Laboratory, Biomedical Research Center, Northwest Minzu University, Lanzhou https://pubmed.ncbi.nlm.nih.gov/31438522/
- Cocoa bioactive compounds: significance and potential for the maintenance of skin health – Department of Medicine and Health Sciences, University of Molise, Campobasso 86100, Italy https://pubmed.ncbi.nlm.nih.gov/25116848/
- Lutein and Zeaxanthin Isomers in Eye Health and Disease – Department of Ophthalmology and Visual Sciences, University of Wisconsin, Madison, Wisconsin https://pubmed.ncbi.nlm.nih.gov/27431371/
- https://onlinelibrary.wiley.com/doi/10.1111/j.1520-037X.2000.80364.x
- Chia Seeds ( Salvia hispanica L.): An Overview – Faculty of Medicine, University of Maribor, SI-2000 Maribor, Slovenia https://onlinelibrary.wiley.com/doi/10.1111/j.1520-037X.2000.80364.x
- https://www.sciencedirect.com/science/article/abs/pii/S0308814615014156?via%3Dihub
- Lycopene in the Prevention of Cardiovascular Diseases – Department of Fish, West Pomeranian University of Technology in Szczecin https://pubmed.ncbi.nlm.nih.gov/35216071/
- Orange-fleshed sweet potatoes composite bread – Department of Food Science & Technology, Federal University of Technology, Nigeria https://pubmed.ncbi.nlm.nih.gov/32812248/
- Carrot meals in human ileostomy – institute of Biochemistry, The Hebrew University of Jerusalemhttps://pubmed.ncbi.nlm.nih.gov/14673607/
- Overview of mechanisms of action of lycopene – https://pubmed.ncbi.nlm.nih.gov/12424335/
- Beneficial Properties of Green Tea Catechins – Department of Medical Chemistry, Medical University of Gdansk, Poland https://pubmed.ncbi.nlm.nih.gov/32143309/
