Do you want to have healthier, glowing, and more radiant skin? The food you consume daily doesn’t just have a direct impact on your health and wellness. It also plays a strong role in your complexion.
Food provides nutrition to your body. Some nutrients safeguard your skin cells from harmful free radicals and UV rays, while others promote cell turnover to promote healthier skin. Highly processed and fast foods contain fewer nutrients that inflame your body and skin.
Signs of skin inflammation include:
In this article, we’re going to delve into the 11 best source of antioxidants for skin that you’ll want to consider incorporating into your health and wellness regimen.
Are you ready? Let’s get started!
Blueberries are often top on people’s list of the best antioxidants for skin — and with good reason. Blueberries are also superfoods that contain some of the highest levels of antioxidants of any fruit or vegetable on the planet. Their mild flavor profile means you can enjoy blueberries in any variety of recipes you like, from salads to smoothies or on their own as a snack.
Not only are blueberries low in calories, but they shield your body from damaging free radicals that could contribute to skin aging and a range of diseases, like cancer. The primary antioxidant compounds found in blueberries are part of the polyphenol antioxidant family known as flavonoids. These are thought to contain the lion’s share of health benefits in this delectable fruit.
Oranges are another vital one of the antioxidant foods for skin. They contain high levels of vitamin C. Oranges also have much water content, which is essential to keep your skin supple and well-hydrated. Your body relies on vitamin C to generate collagen, a protein that not only fights signs of aging but helps to keep your skin beautiful and firm.
Pomegranates aren’t just incredibly tasty — they also pack a powerful punch of vitamin C that boosts healthy skin tone and wards off harmful free radicals. Enjoy your pomegranates in a delicious juice, sprinkled on your favorite salad, in a smoothie, in pudding or other desserts, or just snack on pomegranate seeds by themselves.
Besides serving as another rich source of vitamin C, tomatoes are one of the most powerful antioxidants for skin. They contain high levels of lycopene. Lycopene is a mighty phytochemical that shields your skin from sun damage but reducing the free radicals caused by UV rays. Lycopene also contains critical cancer-fighting properties.
However, while tomatoes are high in antioxidants, just be aware that most types of tomatoes grown tend to be acidic. Too much acid in your diet can lead to indigestion, heartburn, and poor gut health.
Avocados are luscious, creamy, and versatile in a wide range of healthy snacks and meals. They’re known for their healthy monounsaturated fats that help promote healthy cells and lower risk of stroke and heart disease.
Avocados are also one of the best antioxidant foods for skin health. The fruit contains the rich antioxidants vitamins E and A, both of which hydrate your skin and protect it from ultraviolet rays.
Avocados also contain NMN, a compound that is thought to have considerable anti-aging properties, and glutathione, a strong antioxidant that inhibits cell damage.
A favorite healthy snack for summertime, watermelon is the best source of antioxidants comprised of approximately 92% water, which is essential to keep your skin smooth, supple, and hydrated. Like tomatoes, watermelon features high levels of lycopene, so eating them can help protect your skin against the aging process, skin cancer, and wrinkles.
If you want to make your skin happy with the best source of antioxidants, green tea, specifically matcha is a rich antioxidant source you’ll want to include in your regular wellness regimen. Continuous hydration is paramount for healthy skin — and green tea is one of the best ways to keep your skin thriving and hydrated.
Green tea features an impressive profile of antioxidants, including vitamin B3 and EGCG, a chemical that boosts skin cell health. If you’re sensitive to caffeine, you may want to enjoy green tea in moderation. However, one cup of green tea contains about a quarter of the caffeine levels you’d find in a cup of coffee.
Not reserved for Thanksgiving dinner alone, sweet potatoes taste fantastic and much better for your overall health than white potatoes. In particular, sweet potatoes contain beta-carotene and vitamin C, which your body uses and converts into antioxidants and vitamin A.
Don’t worry — we haven’t forgotten about leafy greens! Kale is a superfood high in potassium, which keeps your skin firm, supple, and hydrated. The leafy vegetable also contains vitamin K, a rich antioxidant that helps reduce blood clotting. Vitamin K in kale may help improve the appearance of scars, circles under the eyes, minimize spider veins, and may also help prevent certain types of cancer, according to a study from Tufts University.
Similar to sweet potatoes, bell peppers are another rich beta-carotene source, which the body converts into the antioxidant vitamin A. Another fantastic benefit of bell peppers is that they are one of the best sources of vitamin C. This vitamin is necessary to produce the protein collagen that keeps your skin strong and firm. Regularly consuming bell pepper has been linked to a reduced risk of dry and wrinkled skin that accompanies the aging process.
Chocolate lovers everywhere will be pleased to know that they have yet another good reason to eat chocolate. Cocoa can thicken and hydrate the skin, reduce a rough or scaly appearance, and lessen sensitivity to sunburn. Dark chocolate has also been found to increase blood flow responsible for transmitting nutrients to your skin.
Be sure to select dark chocolate containing at least 70% cocoa to receive the most benefits and keep your sugar consumption to a minimum.
These are just a few of the great sources of natural antioxidants out there. And there are so many ways to enjoy each of these tasty and nutritious fruits and vegetables. For more insight into healthy eating, explore our lifestyle blog posts and check out our recipes to see how each of these natural antioxidant sources can be a part of your favorite everyday treats.
Adi Arezzini | @adiarezzini
Co-Founder + CEO, Teami Blends
Certified Holistic Nutrition Coach