The benefits of antioxidant-rich foods – for inside and out health
Although there's no conclusive proof that antioxidants keep skin from aging, experts do agree they need the power to ‘capture’ free radicals and should protect us from certain diseases. Antioxidant-rich foods also can give us a healthier, glowing complexion
According to Susan M. Kleiner, R.D., Ph.D, a Seattle-based nutritionist, eating foods rich in antioxidants is best. “There’s no substitute for getting nutrients through food. The body absorbs and assimilates them much better than in supplement form.”
Kleiner suggests following the U.S. Department of Agriculture’s Food Guide Pyramid, and eating three to 5 servings of vegetables and two to four servings of fruit every day . Choose a minimum of one citrus , like an orange, a tangerine, or a grapefruit, for vitamin C . to extend beta-carotene intake, erode least two orange-yellow or leafy green vegetables every day
Eat Right for Younger Looking Skin
Eating healthy equals younger looking skin. Drinking a cup of fruit juice and eating one raw carrot provides twice the Recommended Dietary Allowance (RDA) of vitamin C and beta-carotene. The RDA for vitamin E is harder to satisfy , especially for those on a diet
“Don’t be afraid to feature a few of tablespoons of vegetable oil to your diet, or to eat some nuts or seeds,” advises Dr. Kleiner
The following guideline are often used for RDAs for 3 of the foremost common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene; good sources and the way best to maximise benefits of every are included
Vitamin C: RDA a minimum of 60 mg. (1/2 cup fruit juice = 70 mg.) Citrus fruits and juices and tomatoes are good sources of vitamin C . Eat whole fruit for extra fiber. Avoid juice in glass containers, and heat-pasteurized juice. Light and warmth destroy a number of the vitamin C
Vitamin E: RDA 8 mg for ladies / 10 mg. for men (1 tablespoon of vegetable oil = 9 mg.) Good sources include nuts, seeds and their oils, fatty fish like salmon, mackerel, halibut, and trout, and nutriment . Use canola, olive, or another oil in situ of butter or margarine when cooking
Beta-carotene: no established RDA. Expert Dr. Kleiner, however, recommends 5-6 mg. ( One carrot = 12 mg.) Orange and yellow vegetables, and leafy green vegetables, including broccoli, are all good sources. rather than potato chips or popcorn for a night snack while watching television, choose prepackaged, washed and peeled baby carrots
If you're feeling you are unable to satisfy the RDAs through diet alone, by all means take an all-in-one antioxidant vitamin supplement each day , but still concentrate to rich food sources
Summary
Because many over-the-counter cosmetics containing antioxidants don’t have enough to be totally affective by themselves, it's best to ‘feed’ them to your skin together with a healthy, antioxidant rich diet for younger looking skin.