There are many ways you can achieve youthful glowing skin. But none is more beneficial than taking foods high in antioxidants. They are not only beneficial to your skin but also to the body’s general health. Some of these foods include avocados, spinach, and berries. This article looks at the 15 top antioxidant rich-foods you can add to your diet.
Why should you take antioxidant-rich foods?
They help improve the skin’s health
Antioxidants not only help in healthy inner aging but also external aging. That is, they help improve the health of your skin by preventing the production of free radicals. Antioxidants also help reduce puffiness, redness, and premature aging. They are also crucial when it comes to preventing your skin against UV rays.
They support healthy aging
While aging is identified with the skin, aging can also be associated with your internal organs. Thanks to their many health benefits, antioxidants help improve mental health, heart health, and the immune system. As such, you’ll be free from radicals that accelerate unhealthy aging.
They may reduce inflammation
Inflammation is often associated with bad health or diseases. However, not all inflammation is negative. For example, it occurs as your body produces white blood cells to fight certain infections such as bacteria. That said, antioxidants prevent harmful inflammation by protecting your cells from damage.
They improve brain function
Since the brain uses more oxygen than most body parts, it is highly susceptible to free radical attacks. One way to prevent this is to take foods rich in antioxidants. You should consume foods with compounds that prevent memory loss and decline in cognitive functionality.
Top 15 antioxidant foods
While low in calories, blueberries are packed with antioxidants, according to a recent study. The antioxidants in the fruit have many benefits such as reducing wrinkles and improving one’s aging. Blueberries contain the anthocyanins compound that is known for its anti-inflammatory and antioxidant properties.
Besides making your skin glow, blueberries can prevent cholesterol, heart disease, and high blood pressure. You can toss the fruits into a stew or salad for an improved taste.
Raspberries contain a deeper color than blueberries, meaning they have more antioxidants. Besides antioxidants, they contain a high level of vitamin C, which is crucial in the production of collagen. Collagen is a protein that makes up 75% of the skin.
As such, having more of this means you’ll have healthy glowing skin. One way to consume raspberries is to add them to your yogurt shake.
Strawberries are packed with nutrients such as vitamins and fiber. They also contain a high level of polyphenols, manganese, and potassium. These are some of the nutrients crucial for healthy skin. Besides, they are packed with antioxidants that help reduce skin wrinkles.
Besides improving the skin’s health. They may help lower cholesterol levels and prevent heart disease. You can consume strawberries as part of your dish or salad.
Oranges are an ideal source of flavonoids. They are rich in antioxidants and help get rid of toxins that might affect the health of your skin. You can consume oranges raw, in a salad, or as an addition to cakes and marinades.
Like other antioxidant-rich foods, Tomatoes contain lycopene, a carotenoid compound that is beneficial to your skin. As such, they are used in many skincare products and DIY skincare recipes. According to studies, tomatoes have up to four carotenoids, making them ideal for skin growth and healing.
They in fact protect your skin from UV rays. Other health benefits of consuming tomatoes include reduced susceptibility to cancer and heart disease. They are also rich in vitamins C and K.
While spinach is a favorite for many thanks to its rich taste, it is packed with antioxidants that improve your skin’s health. A small serving of spinach can contain up to 4000 beta-carotenes that have anti-aging benefits.
In fact, regular consumption of spinach helps reduce stress, hence mitigating the consequences of stress on your skin. You can include it in your salads or smoothies to get the best out of it. However, avoid overcooking spinach since you may get rid of the antioxidants.
7. Dark chocolate
Dark chocolate is a favorite for most people; from the young to the old, we love it thanks to its rich taste. But did you know it is rich in antioxidants beneficial to your skin? Well, sweet chocolate contains Vitamins E and C, which have many anti-aging benefits. It has flavonoids that reduce skin wrinkles and redness, which are associated with acne and dry skin.
Furthermore, the flavonoids help retain water, protecting your skin against dryness and irritation. As you’d expect, the higher the cocoa levels, the higher the antioxidant levels. As such, ensure to go for darker chocolate.
Another antioxidant-rich food is almonds. Like berries and nuts, they contain polyphenols, fatty acids, and vitamin E, which help improve your skin’s health. Vitamin E has compounds that help improve inflammation, and maintain the smooth feel of your skin. Almonds also help reduce skin wrinkles, maintaining bright and young skin.
According to studies, vitamin E helps prevent the production of free radicals that might impact your skin’s health. Skin experts recommend consuming skin-on almonds since most of the antioxidants are in the almond’s skin.
9. Shrimp and salmon
Let’s face it, plates of seafood have many health benefits, among them, anti-inflammatory properties. Shrimps and salmon are no different. While hailed for their high protein content, they are also rich in antioxidants, beneficial to your skin. Both have high levels of carotenoids such as astaxanthin.
The carotenoid helps reduce wrinkles and fine lines, mitigating early skin aging. Besides, it protects the skin from UV rays and other harmful elements. The best part? It is easy to add shrimp and salmon to your dish, not to mention their ease of cooking.
10. Chia seeds
Chia seeds, like avocados, are widely referred to as “superfoods.” This is thanks to the dense concentration of nutrients. Among those nutrients are antioxidants. If you want an ample serving of proteins, monosaturated fats, and polyunsaturated fats, chia seeds are your perfect bet.
These compounds are known to reduce skin aging. In addition, they are rich in omega-3, which is extremely beneficial to your skin. By consuming adequate chia seeds, you can rest assured of optimal water retention, affording you glowing skin.
Watermelons are rich in water content, making them an ideal snack during summer. Fortunately, by taking lots of watermelons, you are indirectly improving the health of your skin. They are rich in lycopene which prevents the production of free radicals.
Watermelon also helps the production of collagen, meaning your skin will withstand UV rays and other harmful elements. It is rich in vitamins B, A, and C as well as potassium, which helps promote youthful skin.
Garlic is a herb packed with many antioxidants that help promote healthy skin. It can be consumed raw, added to salads, pasta, and anything in between. It contains antioxidants such as selenium and vitamin C. They help protect the skin from environmental elements such as UV rays.
In addition, they accelerate the skin’s repair process. If you have acne and inflammation, garlic is the food to include in your diet. It has properties that help prevent such conditions. You should however avoid applying garlic to your skin directly.
13. Sweet potatoes
Sweet potatoes are not only sweet but also rich in antioxidants. They are easy to prepare and spice up any meal. Thanks to their color, they have a high beta-carotene content that is ideal for healthy skin. The best part is that you don’t need to consume much of it. Just a cup is enough to supply you with more than enough beta-carotene. Sweet potatoes are also beneficial to your immune system and vision.
Broccoli is yet another antioxidant-rich food. They contain beta-carotene, lutein, and zeaxanthin, which are ideal for healthy skin and eyes. You also get kaempferol, an antioxidant, which may protect you from cancer, inflammation, and heart disease. There are many ways to consume broccoli, and you can always add them to your daily meals.
15. Green tea
Well, green tea is no doubt a favorite antioxidant for most people. It is also a popular recommendation from skin experts. Not only is it great for your skin, but also your overall health. For example, it aids in healthy weight loss, which can help improve cholesterol and blood pressure levels.
For the skin, green tea contains catechin polyphenols that prevent collagen damage and help improve the skin’s protective layer. Besides, it may help in repairing your skin.
While not an exhaustive list, these foods will improve the antioxidant content in your diet, helping you get glowing skin. They also improve your immunity, heart, and mental health. Avoid overcooking vegetables such as spinach for optimal nutrition retention.