Antioxidants for a youthful complexion
For a naturally beautiful complexion, you need to nourish skin from the inside by choosing the right foods. Antioxidants serve to neutralise those tiresome free radicals which accelerate the skin’s ageing. These toxic molecules are a by-product of the cells’ activities in the body. Their production is increased by smoking, stress and sun exposure.
You should up your intake of betacarotene in summer and also make sure you get more vitamin E, vitamin C, selenium, zinc and polyphenols in your diet. Most of these nutrients can be found in fruit and vegetables. By eating your five a day, you'll maximise the benefits for your health and beauty! These nutrients are essential in both summer and winter.
Betacarotene
This nutrient is the orange pigment in carrots. Eaten daily, betacarotene will really boost your complexion. It transforms into vitamin A in the body, and contributes to the hydration of skin as well as activating cell renewal. Aside from carrots, foods that are rich in this nutrient include apricots, melons, mangoes and yellow peaches. Other pigments like betacarotene also have an antioxidant effect. These include carotenoids present in spinach, fennel and green cabbage, and lycopene found in tomatoes.
Vitamin E
This vitamin boosts skin’s suppleness and protects it by preventing oxidation of lipids (fats) present in the superficial layers of the epidermis. It’s contained in most fruit and vegetables, especially kiwis, mangoes, avocadoes, fennel, peas, salsify and spinach, plus oil and margarine. It’s also found in almonds and hazelnuts (one fistful contains around 60% of the daily recommended amount for adults).
Vitamin C
This antioxidant supports the synthesis of collagen in the skin, a protein that’s essential for the skin’s elasticity. It’s found in citrus fruits, kiwis, blackcurrants, strawberries, cabbages, spinach, fennel and peppers. This vitamin is sensitive to heat, so try to eat these foods raw or cook them for as little time as possible.
Selenium and zinc
For micronutrients, you need to turn to animal produce. Selenium is contained in fish and seafood and zinc can be found in red meat and offal. To complement these, make sure you eat wholegrain foods and pulses.
Polyphenols
These substances have existed for centuries, and are found in vegetables, fruit, legumes, tea, cocoa, chocolate and coffee. Among them are anthocyanins, which are red, purple and blue pigments contained in raspberries, blueberries, blackberries and red grapes. These nourish the skin and strengthen the little capillaries that supply blood to the dermis.
Essential fatty acids
Fatty acids are essential for maintaining the skin’s suppleness and elasticity. They form a sort of cement between cells and the corneal layer (outer layer of the epidermis). These fats prevent the skin from drying out and stop moisture from evaporating too quickly. In winter, when the skin is exposed to cold temperatures, wind and rain, you need to make sure you get enough essential fatty acids in your diet to protect your skin.
To make sure you get your recommended daily dose of linoleic acid (part of the omega 6 family), you need to be getting the equivalent of one and a half or two tablespoons of oil. This can be nut oil, sunflower oil, maize or soya.
The other important fat you should get in your diet is gamma-linolenic acid. The body can produce this in the skin using linolenic acid, but to get it directly from food try borage seed oil, evening primrose oil, blackcurrant seed oil or kiwi seed oil. You can find these exotic oils in health food shops, and should keep them for seasoning only. A simpler way of getting this essential fatty acids is to buy yoghurts enriched in borage seed oil, or buy capsule supplements to take from the onset of winter. A typical course of supplements is 500 to 1000mg a day for a month.
Supplements for brighter skin
It can be a good idea to take vitamin supplements, depending on the season, to fight the oxidative action of stress. Remember that antioxidants work together, so go for multivitamins that contain plant extracts, vitamins, micronutrients and fatty acids.
Extra boost for summer skin
Certain foods should be top of the list in summer. Foods that contain carotenoids will activate and prolong your tan as well as boosting your skin’s glow. Fill your plate with other nutrients like selenium, vitamin C and vitamin E, as these will also protect against wrinkles. When taken with wheatgerm oil, soya oil and ceramides, evening primrose oil can help to maintain the skin’s suppleness.
A healthy complexion all year round
Over time, the epidermis becomes thinner and the cell renewal process slows down, while the skin’s fibres become more and more rigid. Diet supplements containing proteins, fatty acids, vitamins and minerals stop the skin losing moisture and fight against wrinkles and the signs of ageing.
Always make sure you stick to the dose specified so you don’t go over your daily recommended allowance, and don’t top up with a different supplement that has the same nutrients.
