Echoes of the seventies' slogan, "You are what you eat," resound with more and more scientific proof than ever. Our skin, just like the rest of our body, is vulnerable to oxidative stress that not only makes us age but can also lead to disease. Antioxidants and other chemicals in food can protect you from free radical damage. Antioxidants for skin, such as beta carotene, Vitamin C and Vitamin E, along with polyphenols and Omega-3 fatty acids will nourish your skin from the inside out.
Eat Your Vegetables
The beta carotene in brightly colored yellow, red and orange vegetables is a precursor of Vitamin A. Vitamin A helps continuously renew your skin cells and induces apoptosis, or cell death, in certain cancer cells. Foods high in this antioxidant for skin include sweet potatoes, broccoli, squash, apricots, spinach and carrots.
Juice it Up
Vitamin C, another powerful antioxidant for skin, is "required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels," states Medline Plus. Green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, leafy greens, sweet and white potatoes, and cantaloupe make the list of foods high in Vitamin C.
Go Nuts
Known for its many health benefits, Vitamin E is a fat-soluble vitamin that can also protect the skin. Foods that contain this antioxidant for skin include fish, nuts, sunflower seeds, almonds, leafy vegetables and oils, such as corn oil, olive oil and soybean oil.
An Apple a Day
Polyphenols are beginning to get noticed for their potential as antioxidants as well, according to Nutra Ingredients. "Polyphenols are receiving extensive research due to their potent antioxidant activity, their ability to mop-up harmful free radicals, and the associated health benefits," reports Stephen Daniells. Foods high in polyphenols include grape juice, tea, onion, apple, red wine, red grapes, strawberries, raspberries and blueberries.
Something's Fishy
"The symptoms of Omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression..." claims The World's Healthiest Foods. The list of foods for skin that contain Omega-3 fatty acids includes salmon, flax seeds, walnuts, scallops, cauliflower, cabbage, mustard seeds, kale and collard greens.
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