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Top Antioxidant Foods For Skin: Recommended By Dermatologists
If you want to achieve healthy, glowing skin, it is not just about using the best products and following a skincare routine. What you eat and drink regularly also contributes a great deal to your skin health. One of the best ways to improve it is to include antioxidants into your diet, which protect your skin from damage, delay ageing, and give you youthful skin. They help neutralise free radicals that damage the skin and also contribute to diseases. In this article, find out more about antioxidants, the best antioxidant foods for skin, and how to include them in your diet.
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What Are Antioxidants?
Antioxidants are elements that prevent or slow down cell damage caused by free radicals. The body produces free radicals due to overexposure to the sun, harmful environmental factors, smoking, and as it processes your food intake. Antioxidants neutralise these free radicals, slow down ageing, and the occurrence of other diseases. [1]
Some common antioxidants include vitamin C, E, beta-carotene, selenium, and polyphenols.
Why Antioxidants Are Essential for Skin Health?
Continuous exposure to UV rays and pollution, regular stress, and lack of a proper, balanced diet can all increase the production of free radicals. They cause oxidative stress that can speed up the appearance of ageing signs like wrinkles, dullness, fine lines, and an uneven skin tone. Including antioxidant rich foods can help slow down the appearance of ageing signs, improve your skin tone and texture by increasing collagen production, reduce inflammation and redness by aiding in skin repair and regeneration.
You will notice brighter, firmer, and youthful skin for years.
Top Antioxidant Rich Foods For The Skin
Here are the most common foods that are excellent antioxidants, dramatically improving your skin health, delaying the appearance of ageing signs, and giving you youthful skin.
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Berries:
Include blueberries, strawberries, raspberries, etc in your meals every day or as a snack. They are rich in vitamin C and anthocyanins that boost collagen and protect skin cells. [2]
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Nuts And Seeds:
These help maintain skin elasticity and hydration as they contain vitamin E and omega-3 fatty acids. Add almonds, walnuts, flaxseeds, and chia seeds into your daily meal plans.
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Dark Chocolate:
Dark chocolate with 70% or more cocoa contains flavonoids [3] that improve skin texture. Enjoy it in small quantities as a dessert or an evening snack. There are plenty of quick recipes where you can add dark chocolate to nuts.
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Citrus Fruits:
Vitamin C is a great antioxidant, which aids collagen synthesis and brightens skin. Include oranges, lemons, and grapefruits, which are rich in vitamin C to prevent the early occurrence of ageing signs.
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Tomatoes:
These are rich in lycopene, an antioxidant that protects the skin from excessive UV damage. It gives you glowing skin and improves smoothness.
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Sweet Potatoes:
High in nutritional content, they also contain beta-carotene, [4] great for glowing, soft, and smooth skin. Sweet potatoes also protect skin against sun damage and dryness.
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Carrots:
They are also rich in beta-carotene, supporting skin cell turnover and helping you maintain a healthy, glowing complexion.
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Green Tea:
Containing one of the most powerful antioxidants, catechins, [5] Green tea greatly improves skin elasticity. Have it once a day, ideally early evening, to make the most of it.
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Broccoli:
This is a powerhouse vegetable that contains vitamins A, C, and E, antioxidants, and several other compounds, which are excellent for skin health. It promotes collagen production, helps maintain skin health, while slowing down the appearance of ageing signs. [6]
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Green Leafy Vegetables:
These help in skin hydration and fight oxidative stress. Leafy vegetables like spinach, kale, amaranth, and fenugreek leaves are packed with vitamins, minerals, and loaded with antioxidants.
Takeaway
Including antioxidant rich foods in your diet can dramatically improve your skin health, making you look younger by decades. Combining this with a suitable skincare routine can further enhance your looks.
If you are concerned about your ageing signs and are looking to address them, book a consultation with us. Our dermatologists and nutritionists will together analyse your needs and customise a holistic treatment plan that works wonders!
