We are yet to see a research result proving that antioxidants have substantial anti-aging properties on skin. I do love the way vitamin C serums topically work on my skin and help it regenerate.
But what about antioxidants in our nutrition? Do they work?
Many experts in the field of so called “free radicals theory of ageing” do agree that antioxidants may have the ability to purge free radicals from our body and skin, which protects us from many deseases caused by inflammation. This may explain why antioxidant-rich foods such as vegetables and fruits can also assist us in getting a healthier, glowing complexion.
Furthermore, it is often stressed that our bodies can much better process real fresh products rather than vitamin supplements. It is advised to eat 3 to 5 servings of vegetables and 2 to 4 servings of fruit each day. Which fruits and vegetables to choose? They all have their own working. Choose at least one citrus fruit (an orange, a tangerine, or a grapefruit); this intake is great for vitamin C. To improve beta-carotene amounts, you should eat at least 2 orange, yellow or leafy green vegetables each day.
What are the recommended daily doses?
For vitamin C: RDA is at least 60 mg. (half a cup orange juice equals 70 mg.) Citrus fruits, juices, and tomatoes are good sources of vitamin C. Remember to eat whole fruit for extra fiber (it also helps processing protein in meat). Avoid juice in glass containers, and heat-pasteurized juice: light and heat destroy some of the vitamin C.
For vitamin E: RDA is 8 mg for women (1 tablespoon of canola oil = 9 mg.) Good sources of vitamin E include nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut, and trout, and wheat germ. Use canola, coconut, olive, or another vegetable oil in place of butter or margarine during cooking.
Beta-carotene: actually has no established RDA. Some experts recommend 5-6 mg. One carrot is for example 12 mg. Orange and yellow vegetables, and leafy green vegetables, including broccoli, are all good sources. Baby carrots are delicious and a great substitute for your evening TV snack! By the way, beta-carotene in food will eventually give your skin a very pleasant golden glow.
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