FOOD ANTIOXIDANTS AND NATURAL SKIN CARE TIPS
The loss of healthy skin glow is not only related to the passage of time, environmental factors and our lifestyle have a considerable influence. All these elements contribute to dulling its tone and giving it an opaque appearance. Some of the factors that are included in the exposome are a lack of hydration, inadequate beauty routines, alcohol, and an unbalanced diet, among others.
If you want your face to radiate health, add foods rich in antioxidants and vitamins to your diet to have more luminous skin. Its nutrients will make you glow from within!
Why do we need antioxidants?
Sunlight and artificial light, as well as pollution, are factors in our environment that affect us on a daily basis. It is easy to understand this concept: when we cut an apple, it changes color, wrinkles, and ages because it oxidizes when exposed to the environment. The same happens with our skin on a daily basis. Our body needs antioxidants on a daily basis to protect itself from the damage caused by free radicals, highly reactive chemicals that alter our body at the level of DNA, proteins, lipids ... All of which causes and accelerates the body's aging process.
Our body is capable of synthesizing antioxidants, but we also need others that we can only obtain through a varied and balanced diet. A diet insufficient in seasonal fruits and vegetables is one of the main factors that contribute to causing a deficit of these micronutrients essential for our health.
Glutathione, carotenoids, minerals, and vitamins such as A, C, and E are the main nutrients and antioxidants that scavenge free radicals that accelerate tissue and organ damage. The largest organ in our body, as you know, is the skin. If we increase our natural defenses and repair it from the inside, we will achieve healthier and brighter skin.
LIST OF RECOMMENDED ANTIOXIDANT FOODS FOR A MORE LUMINOUS SKIN
- Foods rich in glutathione
Glutathione is known as the master antioxidant because it is vital for our body: the cells could not carry out its processes optimally without this peptide composed of three important amino acids. This powerful antioxidant is synthesized by our body and is a powerful free radical inhibitor, reducing the damage caused by oxidative stress in DNA. At the cellular level, it also favors the action of other antioxidants such as vitamin C, vitamin E, and CoQ10, thus helping to increase the luminosity of the skin.
As we age, our body decreases the production of glutathione (in women, especially after menopause), but we can provide it through foods such as grapefruits, garlic, apples, curcumin, raw dairy, eggs, broccoli, avocado, and asparagus.
- Foods rich in carotenoids
The carotenoids are natural pigments that give some foods deep red, orange, yellow or green. There are hundreds of natural carotenoids and they all have numerous antioxidant properties that protect us from excess free radicals and oxidation processes. Among them, it is worth highlighting the carotenes, lycopene, and beta-carotene; which it is transformed by the body into vitamin A. The carotenoids in the diet are absorbed in the intestine, they are converted into vitamin A there and from there they reach the skin. Beta carotenes are the main dietary source of vitamin A.
Of course, everything is in its proper measure. These foods taken in excess can cause a yellowish pigmentation in the palms of the hands known as carotenemia.
The carrots, red tomatoes, spinach, squash, sweet potatoes, papaya, grapes, zucchini, corn, peppers, oranges, and avocados are some of the foods rich in carotenoids. Those that contain beta-carotene (all orange, red, or yellow in color) will also make your tan look more beautiful.
- Foods rich in vitamin A
Vitamin A, or retinol, is an essential nutrient for our eye health, embryonic development, the formation of bones and teeth, proper functioning of our immune system, as well as the division and differentiation of cells. In other words, it plays a fundamental role in cell renewal processes, such as the regeneration of our skin and hair.
In addition, this fat-soluble vitamin increases the production of collagen, thus contributing to the reduction of fine lines and wrinkles, improving the texture of the skin, and giving it luminosity. Its excellent antioxidant properties also protect us against premature photoaging.
Vitamin A is present in spinach, dairy products, and liver; although, as we have seen, we can also obtain it through foods rich in beta-carotene.
- Foods rich in vitamin C
Vitamin C is the main antioxidant agent in the aqueous media of the body and its presence prevents rusting other key compounds for our health. In addition, it stimulates the production of collagen (the protein that prevents the appearance of wrinkles and improves the elasticity of the skin), contributes to our body making more effective use of other vitamins and minerals, such as iron; increases glutathione absorption, and helps prevent hyperpigmentation spots on the skin.
Vitamin C is the true anti-aging secret for smooth, elastic, and glowing skin.
The kiwis, papaya, pineapple, oranges, lemons, spinach, cabbage, and collard greens are excellent sources of vitamin C.
- Foods rich in vitamin E
Vitamin E in addition to strengthening our immune system is another great antioxidant. It cancels the chain reactions of free radicals, as well as other non-enzymatic antioxidants such as carotenoids, polyphenols, vitamins C and E, and glutathione. Likewise, it acts as a natural barrier against solar radiation, protects cells from oxidation, blurs scars and age spots, helps eliminate small imperfections, preserves skin elasticity, and prevents and treats skin acne.
Vitamin E is present mainly in walnuts, hazelnuts, almonds, and pistachios, in avocado, mango, pumpkin and sunflower seeds, olive oil, cod liver oil, broccoli, and dried fruits (raisins, dates, figs, etc.).
Thanks to a diet rich in all these foods, you will be able to show off radiant and healthy skin, with enhanced hydration properties, firmness, elasticity, and glow!