We hear about the importance of antioxidants more and more often, yet for many, this term still sounds like a vague magic spell. Simply put, these are substances important not only for our well-being but also for our beauty. They help mitigate the effects of free radicals on our cells. So what are they and where do you get them? Beauty specialist Indrė Visockienė shares insights on antioxidants and their impact on our health and appearance.
What is the role of antioxidants in nutrition?
For those who have heard little about antioxidants, it is important to understand that they, like vitamins or minerals, are a crucial part of a balanced diet.
"Antioxidants are natural or man-made substances that help protect cells from damage. Antioxidants help protect healthy cells from attacks by free radicals," says I. Visockienė. However, it is worth knowing that a diet rich in fruits and vegetables is associated with better overall health, while the benefits of antioxidant supplements have not been confirmed in large-scale studies.
Antioxidants and the skin
The specialist adds that antioxidants are extremely important not only for our health but also for our appearance. According to her, antioxidant-rich food is part of taking care of your skin.
"Free radicals are unstable molecules or atoms with an unpaired electron that can damage body cells. Our body can also produce a small amount of free radicals through natural biological processes. However, they are often caused by external sources, such as tobacco smoke, toxins, pollutants, and especially the sun. An excess of free radicals causes a process called oxidative stress. Oxidation consists of chemical reactions that damage our cells. When free radicals take over our body and cause oxidative stress, it can affect different layers of the skin. We can notice various types of damage: fine lines and wrinkles, uneven skin tone, dark spots, and sagging skin. Simply put, we see signs of skin aging. Usually, our body can fight this stress using its own antioxidant defense. Free radicals are a natural part of daily life, so you will never get rid of them completely, and that is okay! But you can reduce their impact by eating antioxidant-rich foods," states the beauty specialist.
They become even more important in summer
Well-being and skin appearance are determined by many factors.
Fatigue or skin changes can have many causes, so it is worth discussing them with a doctor.
I. Visockienė warns that in summer, when UV rays intensify even more, our habits regarding antioxidant intake should also change.
"UV rays not only promote premature aging, contribute to pigmentation, and reduce collagen and elastin in the skin, causing it to sag, but they can also cause skin cancer. During the summer period, more antioxidants, such as vitamin C, resveratrol, or carotenoids, should appear in our diet," I. Visockienė says about the importance of antioxidants. Vitamin C contributes to the normal formation of collagen for the normal function of the skin. However, no food replaces sun protection, so don't forget your SPF cream and the shade.
Admittedly, the specialist reminds us that we should protect ourselves from more than just the sun. I. Visockienė identifies stress, environmental pollution, improper diet, vitamin deficiency, smoking, poor sleep, and sugar as other main enemies of good well-being and a great appearance.
Antioxidants can also be obtained naturally
According to the beauty specialist, many people reach for tablets or supplements in other forms to get a sufficient amount of antioxidants. However, it is important to remember that we can also get antioxidants naturally. They are abundant in various fruits, vegetables, and berries.
"Fruits, berries, and vegetables rich in antioxidants should be included in your daily diet. These include strawberries, blueberries, raspberries, blackberries, cranberries, green vegetables, sweet potatoes, tomatoes, carrots, oranges, grapefruits, lemons, limes, and mandarins. The WHO recommends eating at least 400g of fruits and vegetables per day," says I. Visockienė.
The specialist adds that to enjoy glowing and healthy skin, one should not forget one more important rule.
"A lack of sleep and rest affects not only a poor emotional state but also the appearance of our skin. Therefore, do not forget to follow the rule: 8 hours for sleep, 8 hours for work, and 8 hours for rest," reminds I. Visockienė.
This article is for informational purposes only and does not replace a consultation with a doctor or nutritionist. Food supplements do not replace a balanced, varied diet.
