What are antioxidants?

The cells in your body are exposed to oxygen every day. Oxygen is important for the body’s health, but exposure to oxygen also causes oxidation. During oxidation, chemicals in the body are changed and free radicals are formed. Exposure to environmental factors, such as sun exposure, cigarette smoke, alcohol and sources of pollution, also create free radicals.

Antioxidants are natural substances that can prevent or limit damage caused by free radicals. The body uses antioxidants to stabilize free radicals, preventing them from harming other cells. To some extent, antioxidants can protect and prevent damage caused by oxidation.

Where are antioxidants found?

Your body produces certain antioxidants to fight free radicals formed by normal processes in the body. Your body can also supplement antioxidants with a healthy diet. Antioxidant-rich foods include fruits and vegetables that are high in nutrients like vitamins A, C and E, beta-carotene, lutein, lycopene and selenium.

Researchers have shown that eating fruits and vegetables is a safe and healthy way to combat dull skin, aging and wrinkles. Below are the 9 best foods to support anti-aging and nourish bright skin from within.

11 nutritious foods you should know

1. Blueberries

Blueberries are rich in vitamins A and C, along with anthocyanin – an important antioxidant. Anthocyanin is the substance that gives blueberries their dark and attractive blue color. Antioxidants in blueberries can help protect skin from damage caused by sunlight, stress, and pollution by limiting reactions. inflammation and prevent collagen loss.

2. Red bell pepper

Red bell peppers contain rich antioxidants, which help limit the aging process. In addition to being high in vitamin C, which is beneficial for collagen production, bell peppers also contain powerful antioxidants called carotenoids. Carotenoids are plant pigments that create bright red, yellow, and orange colors in many fruits and vegetables. They have anti-inflammatory properties, which help protect the skin from sun damage, pollution and environmental toxins.

 

3. Papaya and anti-aging substances

This delicious fruit is packed with antioxidants, vitamins, and minerals that can improve skin elasticity and minimize the appearance of wrinkles. Papaya contains vitamins A, C, K and E, calcium, potassium, magnesium, phosphorus, vitamin B. In addition, antioxidants in papaya also help fight the effects of free radicals and slow down the process of aging. aging process.

Papaya also contains an enzyme called papain, which acts as one of the best natural anti-inflammatory agents. Papain is also used in many skin exfoliating products. Therefore, eating papaya (or using products containing papain) can help the body remove dead skin cells, resulting in bright and youthful skin.

4. Broccoli and anti-aging methods

Broccoli is a food with powerful anti-inflammatory and anti-aging effects with vitamins C and K, fiber, folate, lutein, calcium. The nutrient lutein has the ability to maintain the brain’s memory function, as well as vitamin K and calcium which are essential for bone health and preventing osteoporosis.

5. Avocado

Avocados are high in anti-inflammatory fatty acids that help promote smooth, supple skin. They also contain many essential nutrients that can prevent the negative effects of aging, including: vitamins K, C, E and A, B vitamins, potassium. The high vitamin A content in avocados can help us remove dead skin cells, giving us bright, beautiful skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays, and help protect against skin cancer.

 

6. Pomegranate seeds contribute to anti-aging for the body.

Pomegranate has been used for centuries as a medicinal fruit. It contains a lot of vitamin C and powerful antioxidants, which help protect the body from the effects of free radicals and reduce the level of inflammation in the body. Punicalagin is a compound found in pomegranates that protects collagen in the skin and prevents signs of aging.

Research also shows that a compound called urolithin A, produced when pomegranates interact with gut bacteria, can rejuvenate mitochondria. If you’re looking for fruits and vegetables that are both delicious and healthy for your skin, choose darkly colored fruits and vegetables. The rich variety of colors is a sign of strong free radical fighting ability, keeping skin healthy and vibrant.

7. Strawberries

Contains lots of vitamin C: Strawberries are a rich source of vitamin C, an important antioxidant that helps protect cells from damage and stimulates collagen production to maintain skin elasticity. Antioxidants: Strawberries contain many other antioxidants such as quercetin and anthocyanins, which help prevent the formation of free radicals and minimize the effects of aging agents. The antioxidants in strawberries can help improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels.

8. Tomato

Tomatoes are a rich source of lycopene, a powerful antioxidant linked to preventing the formation of free radicals in the body. Lycopene may also help protect the skin from the effects of UV rays and reduce the risk of cardiovascular disease. Vitamin C: Tomatoes provide a significant amount of vitamin C, which helps strengthen the immune system, regenerate collagen, and protect the body from infections. Vitamin A: Beta-carotene in tomatoes can be converted into vitamin A in the body, helping to maintain the health of skin cells and reduce the risk of eye-related diseases.

9. Orange

Orange is a fruit rich in vitamin C and many other nutrients, bringing many health benefits. Oranges are an excellent source of vitamin C, an important antioxidant that helps protect cells from damage, strengthens the immune system, and promotes skin collagen production. The antioxidants and fiber in oranges can help reduce bad cholesterol levels and support heart health. Some studies have suggested that the antioxidants in oranges may reduce the risk of certain types of cancer, such as breast cancer and stomach cancer.

A healthy eating lifestyle plays an important role in maintaining health and a stable weight. Focus on a varied diet rich in fiber from vegetables and whole grains. Limit sugar, saturated fat, and sodium to reduce disease risk. Drink enough water, avoid heavily processed foods and favor fresh foods. Consider portion control, eating smaller meals and avoiding eating late in the evening. Combine diet with regular physical activity to support weight loss and maintain overall health.

What foods are good sources of antioxidants?

To get the most antioxidants, eat a diet that includes a rich mix of colorful fruits, vegetables and other antioxidant-rich foods:

– Vitamin A is found in milk, liver, butter and eggs.

– Vitamin C is found in most fruits and vegetables. Vegetables with the highest amounts of vitamin C include papaya, strawberries, oranges, melon and kiwi, as well as bell peppers, broccoli, Brussels sprouts, tomatoes, cauliflower and kale.

Vitamin E is found in some nuts, including almonds, sunflower seeds, chestnuts and peanuts. It can also be found in green leafy vegetables such as spinach and kale and oils such as soybean oil, sunflower oil, corn oil and canola oil.

Beta-carotene is found in colorful fruits and vegetables, including carrots, peas, melons, apricots, papaya, mangoes, peaches, pumpkins, apricots, broccoli, sweet potatoes and squash. It can also be found in some green leafy vegetables, including beets, spinach and kale.

Lycopene is found in pink and red fruits and vegetables, such as pink grapefruit, watermelon, apricots and tomatoes.