One thing I really try to focus on as a Physician Assistant is how everyday decisions can impact our health and environment down the road. With the current pandemic, we cannot stress the importance of self-care and wellness to keep our body strong and healthy.

The foods we consume are what supplies and nourishes our body with fuel and beneficial ingredients. When it comes to the biggest organ in our body, our skin, those daily dietary choices can be reflected in the outward appearance and health of our skin. Eating foods loaded with antioxidants provides a protective layer against harmful oxidants from the sun and pollution, and may even lessen our odds of developing skin cancer and illnesses. Let’s get into these rich molecules and talk about 5 antioxidants to eat for glowing skin. And while we are focusing on our skin, these are overall great foods that promote good health.

But first… what are antioxidants?
Antioxidants are molecules that fight free radicals. Dangerous, roaming free radicals in our body can cause havoc and lead to premature aging, diabetes and cancer. Things like environmental pollution, high sugar diets, UV radiation and smoking predisposes us to getting more free radicals. Adding antioxidants neutralizes free radicals, thus removing their harmful effects.

The relationship between antioxidants and skin.
Antioxidants help to calm down those feisty radicals that lead to chronic diseases and accelerated aging processes. According to the Journal of Skin Cancer, antioxidants, especially those acquired in the diet, have been shown to prevent free-radical mediated DNA damage and cancerous growths as a result of UV radiation. Multiple studies have shown that certain dietary antioxidants assist in skin-cancer prevention.

5 Antioxidants to Eat for Glowing Skin

Vitamin C

• Benefits for skin: Protects the skin against the oxidant, ozone, and other UV damage; synthesizes collagen
• Foods high in Vitamin C: Peppers, kale, kiwis, broccoli, citrus fruits, Brussels sprouts and strawberries

Vitamin E

• Benefits for skin: found in sebum, can protect skin from oxidative stress; may promote wound healing
• Foods high in Vitamin E: Sunflower seeds, almonds, hazelnuts, salmon, trout, turnip greens, mangos and kiwis

Lycopene

• Benefits for skin: Protects against damaging effects of the sun, limits redness after sun exposure, promotes smoother skin
• Foods high in Lycopene: Sun-dried tomatoes, tomato paste, watermelon, papaya, grapefruit, avocado and red peppers

Polyphenols

• Benefits for skin: Anti-inflammatory, protects against UV radiation, helps restore skin elasticity
• Foods high in Polyphenols: Cloves, peppermint, dark chocolate, berries, plums, black beans, hazelnuts and pecans

Zinc

• Benefits for skin: protects skin’s fats and fibroblasts (cells that make collagen); may help prevent acne
• Foods high in Zinc: Oysters (a powerhouse in this category), beans, crab, beef, poultry, chickpeas, pumpkin seeds and almonds

Antioxidant Rich Diet on a Busy Schedule

I get it. After working 10-12 hour shifts at the hospital, the last thing I want to do is cook. I eat fresh fruits, snacking vegetables and almonds throughout the day but truthfully I crave other healthy options throughout the day and when I get off work. Meal prepping is one solution. If I don’t have time to meal prep, I opt for pre-prepared foods and snacks. My go-to service is Daily Harvest!

Daily Harvest creates soups, harvest bowls, smoothies, oat bowls, bite-sized snacks, chia bowls and lattes. Ingredients are fresh from the farms, frozen, prepared and delivered to your house in a bulk shipment. Most of their dishes are the equivalent of a big snack or a small meal. I usually add protein to the harvest bowls to create a delicious dinner. My favorite is probably the cauliflower rice + pesto harvest bowl.

If you are interested in trying Daily Harvest, use this link for $25 off of your first order or the code DHJoyfullySo at checkout.

Antioxidant Dietary Supplements

In addition to eating antioxidant-rich foods, I also take a few dietary supplements that are rich with a variety of antioxidants. Heliocare was recommended by my dermatologist and includes an antioxidant that provides a small amount of UV protection, amongst other benefits. In the mornings I take a green tea extract supplement that is loaded with polyphenols – keep in mind this has a small amount of caffeine and can inhibit iron absorption. I also take Trader Joe’s Very Green capsules that are loaded with a blend of fruit and vegetable extracts. Remember, supplements are not regulated by the FDA so they are just that – supplements.

Outfit Details:
Love this dress and all its vibrant colors (just like an antioxidant rich diet!). Fits true-to-size and has a figure flattering waist. Currently on sale for 30% off! I also have it in white, seen in this post here.

For more insight on benefits of antioxidants for skin:
Read: Dirty Looks by Whitney Bowe, MD (Chapter 6)
Listen: Holistic Plastic Surgery Show by Anthony Youn, MD (7/10/19 podcast episode)

Live your life joyfully so,

Ashley

Please always speak to your medical provider first for medical advice. This page contains links that may provide a small commission to
Joyfully So.