Antioxidants have the capacity to "catch" free radicals, and while there is no concrete evidence that they prevent skin from aging, researchers do concur that they may shield us from certain diseases. Antioxidant-rich foods can also give us a healthier, glowing complexion.
Eating foods high in antioxidants is ideal, says Seattle-based
dietitian Kusan M. Kleiner, R.D., Ph.D. "Eating is the only reliable way
to obtain nutrition. In comparison to supplements, the body assimilates them
far better.
Kleiner advises consuming three to five servings of vegetables and two to four servings of fruit per day, which corresponds to the U.S. Department of Agriculture's Food Guide Pyramid. For vitamin C, pick at least one citrus fruit, such as an orange, tangerine, or grapefruit. Eat at least two orange-yellow or leafy green vegetables daily to increase your intake of beta-carotene.
Eat Healthily for Skin That Looks Younger
Skin looks younger when you eat well. The Recommended
Dietary Allowance (RDA) for vitamin C and beta-carotene is equal to one cup of
orange juice and one raw carrot. Meeting the RDA for vitamin E is challenging,
particularly for people following a low-fat diet.
Don't be afraid to eat some nuts or seeds, or to add a few
tablespoons of olive oil to your diet, suggests Dr. Kleiner.
The recommended daily allowances (RDAs) for vitamin C, vitamin E, and beta-carotene—three of the most popular antioxidant nutrients—can be found here; reliable sources and tips on how to maximize each nutrient's advantages are also provided.
RDA for vitamin C is at least 60 mg. (70 milligrams in 1/2
cup orange juice.) Tomatoes, citrus fruits, and liquids are excellent sources
of vitamin C. Consume whole fruit to get more fiber. Avoid juice that has been
heat-pasteurized and juice in glass containers. Some of the vitamin C is
destroyed by heat and light.
RDA for vitamin E is 10 mg for men and 8 mg for women (1 tablespoon
of canola oil = 9 mg). Nuts, seeds, and their oils, as well as
fatty fish like salmon, mackerel, halibut, trout, and wheat germ, are all
excellent sources. When cooking, substitute canola, olive, or another type of
vegetable oil for butter or margarine.
There is no recognized RDA for beta-carotene. Dr. Kleiner,
a medical expert, advises 5–6 mg. (A carrot contains 12 mg.) Veggies that are
orange or yellow, as well as leafy green vegetables like broccoli, are all
excellent suppliers. Choose prepared, rinsed, and peeled baby carrots as your
evening snack while watching television instead of potato chips or popcorn.
Take an all-in-one antioxidant vitamin supplement each day if you believe you cannot get the RDAs through diet alone, but keep an eye out for nutritious food sources.
Summary
Many over-the-counter cosmetics that include antioxidants don't have enough of them to be fully effective on their own, so for skin that looks younger, it's better to "feed" your skin with them in addition to a healthy, antioxidant-rich diet.
Almond Function of Beauty cares about your health and
happiness. You can have a more fit physique, a better quality of life, more
stamina, and a glowing complexion by taking care of your skin, eating a good
diet, exercising frequently, getting enough sleep, and drinking lots of water.
0 Comments