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Top 10 High Anti-Oxidant Foods You Need To Your Skin glow and Healthy!

Top 10 High Anti-Oxidant Foods You Need To Your Skin glow and Healthy!

How many times have you wondered how to restore skin glow? Nothing compares to a healthy and radiant skin, but numerous factors cause dull complexion, speed up aging, and make your skin look lifeless. You don’t need Photoshop or expensive treatments to look healthier and younger. Regular skin care routine and lifestyle changes can do wonders. When it comes to skin health, the most commonly mentioned term is the use of antioxidants. This article brings you the list of ten high-antioxidant foods to include into your diet.

Where Do Antioxidants Come From?

Antioxidants are substances that provide a wide array of benefits for your health and well being. They are found in plant-based foods such as fruits like acai berry [1], vegetables, dark chocolate, wine, and other sources. These compounds are present in skincare products, but you can also obtain them through diet. In fact, they perfectly fit into the well-balanced diet and healthy lifestyle. Antioxidants are useful because they help prevent or stop cell damage caused by oxidants. What are oxidants? They are defined as free radicals that can cause serious harm and contribute to diseases, cancers, and even impair the quality of one’s skin by speeding up the aging process.

You Are What You Eat  (Unfortunately)

Do you eat a healthy diet or you prefer standard Western diet characterized by high intake of junk food? If your diet consists of unhealthy foods, it shows on your skin. How? Well, your skin needs certain nutrients to stay youthful and smooth. If you consume foods with little to no nutritional value, then your skin isn’t able to get these vitamins, antioxidants, and minerals.

Due to stressful lifestyle and too little time for too many things to do during the day, fast food has become the easy way to deal with hunger. That’s because we tend to think healthy meals are difficult to make and cost a fortune. The reality is different, consuming a well-balanced, antioxidant-rich diet and high-fiber foods [2]  aren’t too expensive, you don’t have to spend hours in the kitchen. The crucial thing is to know what foods to look for, which is the purpose of this article.

Do you often find yourself looking in the mirror and thinking how come products you use don’t work? Your skin has become dull, and wrinkles are getting more and more visible. How is that possible if you also use different products advertised in fashion magazines?

The answer is an unhealthy diet. Beauty comes from the inside, and a growing body of evidence confirms that healthy lifestyle characterized by regular exercise and a healthy diet can prevent harmful actions of free radicals, but antioxidant-rich foods yield the greatest benefits.

The Controllable and Uncontrollable Types of Aging

To truly understand the relationship between antioxidants and anti-aging effects [3] , we have to take a closer look into the aging process. Two types of aging are identified:

• Intrinsic aging – natural aging process

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• Extrinsic aging – aging process that is contributed by lifestyle and environmental factors. This includes photo-aging due to exposure to sun’s harmful UV rays, smoking, unhealthy diet, sedentary lifestyle

What’s Happening During Extrinsic Aging

Evidence shows that human skin is directly exposed to UV radiation, air, and other environmental pollutants which are capable of inducing the generation of free radicals that contribute to extrinsic aging. Among all environmental factors, sun exposure is the most harmful regarding skin health and aging due to oxidative stress.

Oxidative stress occurs when the formation of free radicals exceeds the antioxidant defense ability of the target cell. This is where antioxidants step in; they work to neutralize and remove the free radicals from your bloodstream. Not only are free radicals generated by UV exposure, but your body produces them. Naturally, they are in the air you breathe and food you eat.

How Antioxidants Counter Aging?

Antioxidants come in different types, and each of them delivers its unique benefits including carotenoids for eye health, lycopene for a healthy prostate, flavonoids for a strong heart. When it comes to skin, it is important to consume different types of antioxidants that you can find in different food sources. Vitamin E, astaxanthin, and carotenoids (beta-carotene) are the most beneficial for your skin. Although some antioxidants such as glutathione, is naturally produced in our body, others we obtain through the diet.

As mentioned above, the relationship between food and skin is evident, especially when it is rich in antioxidants. How can they help? Well, a growing body of evidence shows that antioxidants provide photo protection of human skin against different diseases and skin aging.

They use a multifaceted approach to making your skin healthier, smoother, and more youthful. For example, they exhibit anti-inflammatory effects to promote even skin tone and keep wrinkles and acne at bay. Additionally, antioxidants increase collagen synthesis, thus restoring skin’s elasticity and firmness and thanks to their potent benefits, they minimize the appearance of scars and fine lines and wrinkles. Plus, antioxidants stimulate blood flow enabling skin to get much-needed nutrients more easily than before.

10 Anti-Oxidant Food You Simply Cannot Miss

Healthy blood flow also encourages the growth of new skin cells to look youthful, more radiant, and repair of sun damage. Now that you know how antioxidants help, you probably wonder what foods can lead to better skin health. They are listed below.

1. Berries

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    Berries are the richest sources of antioxidants and an ideal food for the radiant and youthful skin. One study found that blueberry, blackberry, and strawberries also contain gallic acid, vanillic acid, ferulic and ellagic acid, quercetin, and other types of flavonols and flavonoids. Let’s not forget the acai berries whose popularity keeps increasing; they are a major source of anthocyanin.

    Ellagic acid present in berries was found to prevent collagen destruction and inflammatory response which are major causes of wrinkles. Additionally, berries are an amazing source of Vitamin C which acts as an antioxidant. Besides skin health, berries are also beneficial for your heart, cognitive functioning, diabetes management, weight control, and cancer prevention.

    2. Pomegranate

      Pomegranates contain punicalagin which are potent antioxidants. Thanks to antioxidants in pomegranate, this fruit combats inflammation from acne breakouts to clear out your complexion. Polyphenols found in pomegranate protect our cells from oxidative stress while stimulating collagen production. Just like berries, this fruit is an amazing source of Vitamin C as well. Other benefits of pomegranate include breast and prostate cancer prevention, lowering blood pressure, arthritis and joint pain relief, and others.

      3. Green tea

        Green tea contains EGCG (epigallocatechin-3-gallate) which is a catechin polyphenol and a powerful antioxidant. This compound is well-known for its benefits to lower risk of heart attack and stroke, glaucoma, and high cholesterol. A growing body of evidence shows that green tea is linked with skin rejuvenation thanks to, you guessed it, EGCG. A team of researchers discovered that when exposed to EGCG the old cells found in the upper layers of the skin started dividing again. Moreover, green tea is the most powerful foods for gorgeous skin [4] and has anti-inflammat ory effects to even out and brighten skin complexion and reduce the appearance of dark circles, wrinkles, acne.

        4. Apples

          In one study, subjects who ate apples, prunes, and drank tea had 34% less skin wrinkling than their counterparts who didn’t. This isn’t such a shocker because apples are abundant in fiber, Vitamin C, and multiple antioxidants. Some compounds found in this popular fruit include quercetin and catechin. Besides skin benefits, apple aid weight management, lower blood sugar levels and prevent cancer.

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          5. Red grapes

            Red grapes contain resveratrol, a phytoalexin antioxidant with chemopreventive and therapeutic effects against numerous diseases and disorders, and it is also beneficial for your skin. Resveratrol exhibits protective effects against oxidative stress caused by UV radiation. As a result, it shows a tremendous potential in warding off skin disorders and slowing down the aging process.

            6. Dark chocolate

              Dark chocolate is highly nutritious containing fiber, iron, magnesium, copper, manganese, potassium, and other important nutrients to benefit your health. Above all, it is loaded with antioxidants such as polyphenols, flavanols, and catechins. One study found that regular consumption of dark chocolate protects skin from UV damage, while conventional chocolate doesn’t induce those effects. Also, dark chocolate improves brain health, lowers blood pressure and raises levels of HDL (good) cholesterol.

              7. Garlic

                Garlic has anti-inflammatory effects that fight skin conditions such as psoriasis, and it can help eliminate acne. What most of us don’t realize is that garlic also acts as an antioxidant due to a high level of compounds such as allyl cysteine, alliin, allicin, and allyl disulfide. Evidence shows that consumption of garlic can help neutralize free radicals and it exhibits beneficial effects on the maximum proliferative capacity of fibroblasts for long-term, meaning it plays a role as an anti-aging and rejuvenating agent. Regular intake of garlic improves your athletic performance, improves bone health, and aids body detox.

                8. Watermelon

                  Watermelon is one of the best sources of antioxidant lycopene and Vitamin A which is required for sebum production and keeps your skin hydrated and moisturized. Watermelons help prevent cancer, improve heart health, and lower inflammation. The best way to eat is on its own, especially during hot summer days.

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                  9. Tomato

                    Just like watermelons, tomatoes are also a great source of antioxidant lycopene which prevents or minimizes the appearance of wrinkles and has the potential to cut down the risk of skin cancer. Additionally, the tomato is abundant in water content which has a beneficial impact on your skin, and it is rich in vitamin C. Besides lycopene, tomatoes also contain beta-carotene, chlorogenic acid, and naringenin, all powerful antioxidants.

                    10. Broccoli

                      Broccoli is rich in carotenoids, kaempferol, and quercetin all of which are potent antioxidants. This vegetable also contains antioxidant glucoraphanin which protects the skin from consequences associated with UV radiation . If we bear in mind that the sun is responsible for 80% of wrinkles on your face, impairs collagen production, elasticity, and gives you dull complexion then including broccoli is one of the most powerful foods for gorgeous skin. It Lower cholesterol levels, eye health, decreased intensity of allergy symptoms, anti-inflammatory effects, and bone health are just some of many health benefits of broccoli.

                      Your skin is constantly exposed to UV radiation, air, the wind, and various pollutants that contribute to a dull complexion [5] and speed up aging. Besides regular skincare routine, increasing consumption of antioxidant-rich foods is an effective, yet natural way to get healthier, more youthful, and radiant appearance.

                      Featured photo credit: http://www.ebay.com via google.com

                      Reference

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                      8 Things to Watch for If You’re Considering Being Vegetarian

                      8 Things to Watch for If You’re Considering Being Vegetarian

                      Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

                      “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

                      While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

                      Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

                      1. You could suffer from B12 vitamin deficiency

                      The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

                      Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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                      The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

                      2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

                      According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

                      Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

                      Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

                      3. You could suffer from excess weight

                      When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

                      Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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                      If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

                      Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

                      4. You could have a higher risk of heart disease

                      Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

                      The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

                      5. You could suffer from low cholesterol

                      I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

                      Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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                      A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

                      6. You could suffer from lower bone density and osteoporosis.

                      Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

                      When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

                      Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

                      At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

                      7. You could be at a higher risk for colorectal cancer

                      Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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                      Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

                      8. You could end up eating more processed food

                      Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

                      Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

                      That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

                      The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

                      On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

                       

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