Skin & Antioxidants
Vitamins A, C and E are the ‘classic’ antioxidants which are integral to skin health. There are of course some very important others, but to keep it simple these are the most liberally available antioxidants.
But what exactly is an antioxidant?
Put very simply (as it can get quite complicated), antioxidants neutralise free radicals. A free radical is an atom or molecule with an incomplete outer shell of electrons which makes it unstable. All atoms and molecules want to be stable, so free radicals scavenge a.k.a. steal electrons from wherever they can in order to stabilise themselves. This triggers a situation called ‘oxidative stress’ which is an imbalance between production and accumulation of inflammatory reactive oxygen species in cells which the body’s biological systems are unable to detoxify very quickly - if at all. In short, free radical atoms / molecules outnumber antioxidants. Where this applies to skin is that too many reactive oxygen species i.e. free radicals and too few antioxidants may trigger inflammation, structural skin damage and premature skin aging.
So how do we use diet to safeguard against this? Enter the antioxidant !
Antioxidants are able to donate an electron to free radicals without themselves becoming free radicals. Free radicals are an almost unavoidable part of our lives (often they are environmental), which is why eating foods containing plentiful antioxidant properties are so beneficial for skin health as they are a gentle-but-effective way to neutralise the detrimental effects to the skin caused by free radicals.
In terms of how we can nutritionally help ourselves bolster our antioxidant intake, the following foods are a selection (but by no means an exhaustive list) of foods rich in antioxidant vitamins A, C and E which may help support your skin’s health inside & outside.
Blueberries (these are sometimes called ‘the king of antioxidants’)
Artichokes
Avocado
Broccoli (and actually all the leafy green vegetables since these contain another powerful antioxidant called ‘glutathione’ which is sometimes termed ‘the master antioxidant’)
Carrots
Dark Chocolate (but only 70%+ cacao content)
Green Tea
Nuts & seeds (IF NOT ALLERGIC)
Oranges
Peppers (bell peppers)
Potatoes (white and sweet)
Strawberries
Foods to avoid i.e. those promoting free radical synthesis and proliferation include those containing high quantities of refined carbohydrates and excess refined sugars;
Processed meats (I would go as far as saying processed foods in general)
Refined carbohydrates; white bread, white/yellow pasta, sugary breakfast cereals, chips, crisps, pastries
Alcohol
Sugary beverages (or adding sugar or sweeteners to your hot beverages)
Smoking (I know this is not a food but it is a huge contributor to free radical load).
So the takeaway tip from this post is … to best support your skin health, avoid free radical food & lifestyle sources and try to eat at least five daily portions of antioxidant-rich foods.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
