If you’re looking to up your antioxidants and searching for foods for glowing skin, look no further!
Featured Experts
- Matthew J. Elias, MD is a board-certified dermatologist based in Fort Lauderdale, FL
- Jaclyn London, MS, RD, CDN is a registered dietician and partnering nutritionist with SpoiledChild
- Steve Hernandez is senior vice president of R&D at TOPIX Pharmaceuticals
What do Antioxidants do for Health?
“Antioxidants are molecular compounds that inhibit the oxidation process,” explains Fort Lauderdale, FL dermatologist Dr. Matthew Elias. “Oxidation is a chemical reaction that can produce harsh free radicals, which are compounds in the body that can cause illness and disease if their levels get too high.”
Free radical damage is considered an explosive chain reaction, and antioxidants quench that reaction quickly to minimize damage.
“That’s why we love antioxidants,” says Steve Hernandez, senior vice president of R&D at TOPIX Pharmaceuticals. “They have a rich pool of electrons for free radicals to take from, thereby stopping that shotgun blast chain reaction. The antioxidant takes the bullet for you.”
What do Antioxidants do for Skin?
We know that topically applied antioxidants like vitamin C protect skin cells from damage.
“As an antioxidant, vitamin C is critical to cellular health and protecting your body’s tissues from damage, therefore providing an anti-inflammatory effect that helps to improve overall immunity and reducing risk of chronic disease over time,” explains registered dietician and nutritionist with SpoiledChild, Jaclyn London, MS.
While the exact impact that oral antioxidants have on our skin is still being studied, we know for a fact that all of the below antioxidant-rich foods have positive health impacts when incorporated into a well-balanced diet.
The Top Foods for Glowing Skin
- Dark Chocolate: High in the antioxidant flavanols, dark chocolate has long been considered a good-for-skin food.
- Leafy Greens: Greens like spinach and kale contain an abundance of carotenoids, identified by the USDA as protecting cells and playing a role in blocking the early stages of cancer.
- Berries: Blueberries, raspberries and goji berries are all rich in antioxidants like anthocyanins, ellagic acid, and resveratrol.
- Citrus: High in several nutrients, including flavonoids and vitamin C, citrus fruits like oranges and grapefruits are great sources of antioxidants.
- Beans: Beans contain phenolic acids and flavonoids; some cultivars (red, black, and blue-violet colored beans) also include anthocyanins, such as delphinidin and cyanidin, making them very powerful antioxidants.
Antioxidant Supplements for Glowing Skin
If you feel like you’re not getting enough antioxidant support from your diet, you might consider turning to a supplement. There are dozens of options offering not just a powerful punch of antioxidants, but also co-star skin-loving collagen. According to London, the efficacy of collagen supplements improves when antioxidants are added.
“It’s also important to choose collagen supplements that provide a source of vitamin C to maximize absorption,” London says. “Because collagen production declines as we age (due to normal oxidative stress associated with aging and lifestyle related factors that increase oxidative stress), much of the collagen studies that have demonstrated the strongest evidence in support of supplementation have looked at the effects of taking collagen for the purpose of improving skin elasticity, hydration, and improving skin texture and and appearance.”
