Having healthy skin with a strong barrier isn’t just the product of pricey in-office procedures and a smart skincare routine that includes ingredients such as retinol and vitamin C — it’s equally important (if not more so) to make sure your diet is on point.
A well-balanced diet that contains numerous vitamins and minerals, as well as protein and healthy fats, is key to beautiful skin. And one of your secret food weapons is antioxidants, which are compounds that help neutralize free radicals in the body. This is important because free radicals can compromise your cells (including your skin cells) and cause oxidative stress, which is linked to both disease and aging.
Making antioxidant-rich foods a part of your daily diet doesn’t have to be a stressful exercise. Starting slowly by adding just a few foods to your meals is one of the best ways you can boost your current diet to make it more skin-friendly. Here are six surprising antioxidant-packed foods and beverages that fight skin aging.
Blueberries
Blueberries contain a wealth of antioxidants, including anthocyanins and vitamin C. These help neutralize free radicals and help reduce skin damage and signs of premature aging. Blueberries’ vitamin C content also helps boost collagen production and maintain skin elasticity. Additionally, blueberries are a source of hydration and have anti-inflammatory properties that can reduce skin swelling and irritation.
Leafy Greens
Leafy greens are another great source of collagen-building vitamin C, as well as vitamins A and K. It contains three major antioxidants that fight oxidative stress: beta-carotene, lutein, and zeaxanthin. And the hydration-rich food also helps reduce inflammation in the body and skin.
Dark Chocolate
There’s no rule that says good-for-you foods with antioxidants can’t be dessert treats. Dark chocolate with high cocoa content contains antioxidants like flavonoids that protect your skin cells. It can help boost your skin’s elasticity, improve circulation, and protect against UV damage. Dark chocolate also has anti-inflammatory properties.
Green Tea
The next time you feel like reaching for a glass of something hydrating and delicious to drink, swap your usual beverage instead for a cup of green tea. Green tea is rich in polyphenols, especially catechins like epigallocatechin gallate (EGCG). It can protect your skin against UV damage, has anti-inflammatory properties, and can help prevent the breakdown of collagen and elastin in the skin.
Tomatoes
Talk about versatility: you can eat tomatoes raw in salad, on sandwiches, barbecued on skewers with other veggies and meat, or use them to make any number of delicious soups and sauces. However you prefer to enjoy them, tomatoes deliver major healthy benefits that include a powerful antioxidant called lycopene that reduced oxidative stress and protects against UV damage. They’re also high in beta-carotene, which the body uses to convert into vitamin A for faster skin cell turnover.
Nuts
Nuts are incredible sources of vitamin E, which supports healthy skin and a strong skin barrier. They’re also rich in nutrients like zinc that aid in collagen production. They contain antioxidants such as selenium and polyphenols and are a healthy source of fat that helps to maintain a more hydrated complexion.
