Although there is no conclusive proof that antioxidants keep skin from aging,
experts do agree they have the ability to ‘capture’ free radicals and may
protect us from certain diseases. Antioxidant-rich foods can also 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 far
better than in supplement form.”
Kleiner suggests following the U.S. Department of
Agriculture’s Food Guide Pyramid, and eating three to five servings of
vegetables and two to four servings of fruit each day. Choose at least one
citrus fruit, such as an orange, a tangerine, or a grapefruit, for vitamin C.
To increase beta-carotene intake, eat at least two orange-yellow or leafy green
vegetables each day.
Eat Right for Younger Looking Skin
Eating healthy equals younger looking skin. Drinking a cup
of orange 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 meet, especially for those on 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.
The following guideline can be used for RDAs for three of
the most common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene;
good sources and how best to maximize benefits of each are included.
Vitamin C: RDA at least 60 mg. (1/2 cup orange 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 heat destroy some of the vitamin C.
Vitamin E: RDA 8 mg for women / 10 mg. for men (1
tablespoon of canola oil = 9 mg.) Good sources include nuts, seeds and
their oils, fatty fish such as salmon, mackerel, halibut, and trout, and wheat
germ. Use canola, olive, or another vegetable oil in place 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. Instead of potato chips or popcorn for an evening snack while watching
television, opt for prepackaged, washed and peeled baby carrots.
If you feel you are unable to meet the RDAs through diet
alone, by all means take an all-in-one antioxidant vitamin supplement a day,
but continue to pay attention to rich food sources.
Summary
Because many over-the-counter cosmetics containing
antioxidants don’t have enough to be totally affective by themselves, it is
best to ‘feed’ them to your skin in combination with a healthy, antioxidant
rich diet for younger looking skin.
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