The Best Antioxidants for Beautiful Skin

Updated: Apr 26

By Jennifer Ide, R.BIE, CNP

For beautiful skin, eat and drink your colors!

We hear a lot about antioxidants, but what are they exactly?

An antioxidant is a molecule that neutralizes and fights free radicals.

Free radicals are unstable compounds that form when we are exposed to sunlight, pollution and smoke. In addition to external factors, our bodies make free radicals through various cellular processes during metabolism and inflammation.

For the most part, free radicals are harmless. In fact, we need them in order to sustain life. They only become problematic when there are too many of them.

When our bodies get overwhelmed with too many free radicals, they can have negative impacts on our skin. They can destroy collagen and elastic fibers, and reduce skin hydration. These lead to skin wrinkling and sagginess.

A key way to prevent and reduce free radical damage is to eat/drink antioxidants.

What foods are high in antioxidants?

A good rule of thumb to follow is to go by colour. It’s the antioxidants in a food that give the food its color. The more vibrant the color, typically the higher the antioxidant level.

The best and easiest way to boost your intake of antioxidants is to eat a variety of colorful foods. See how many colours you can get onto your plate at each meal.

If you want to take it up a notch, try to eat as many of these colorful foods raw. This will help to preserve the food’s antioxidant capacity, since heat from cooking can destroy it.

The best antioxidants for the skin include the following:

  1. Vitamins (A, C, E)

  2. Minerals (selenium and zinc)

  3. Polyphenols (plant chemicals)

Here are some personal favorites for antioxidant food sources:

  1. Vitamin A – sweet potatoes and butternut squash

  2. Vitamin C – red bell peppers, kiwis, strawberries and papaya

  3. Vitamin E – almonds

  4. Selenium – Brazil nuts and wild-caught salmon

  5. Zinc – pumpkin seeds, lamb and grass-fed beef

  6. Polyphenols – dark chocolate, green tea, blueberries, blackberries, raspberries, pomegranate seeds

What’s Next?

If you are experiencing skin issues like eczema, acne, hives etc., and are looking for support, book a free Meet-and-Greet with Jennifer Ide, our BIE Practitioner and Holistic Nutritionist (She is based in Toronto, Ontario) by clicking here. She would like to hear about the skin issues that you’re struggling with and discuss natural healing options! No pills, no creams, no needles. Let’s get your healthy skin back safely!


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