You hear more and more about the importance of antioxidants these days, but for many people the term still sounds like a vague buzzword. Simply put, these are substances that matter not just for how we feel, but for how we look too. They play a key role in weakening the effect free radicals have on our cells. So what signs suggest we're not getting enough antioxidants? And how, and where, can we get them? Beauty specialist Indrė Visockienė talks about antioxidants and their effect on our health and appearance.
May help support overall health
If you haven't heard much about antioxidants, it's helpful to know that, like vitamins or minerals, they support our health and may help reduce the risk of various illnesses.
"Antioxidants are natural or man-made substances that play a role in helping protect our cells from damage. They help shield healthy cells from the effects of free radicals. By doing so, they support normal physiological function and help protect your health. Antioxidants are considered a valuable part of supporting overall health, and research continues to look at their possible role in reducing the risk of various illnesses, including certain cancers. Some studies suggest that certain antioxidants may help slow the growth of cancer cells and support the body's natural process of cell renewal — though more research is still needed, and antioxidants shouldn't be seen as a treatment or cure," says I. Visockienė.
May help slow down visible signs of skin aging
The specialist adds that antioxidants matter not just for our health, but for our appearance too. They're exactly what helps weaken the harmful effects of free radicals and can help slow down visible signs of skin aging.
"Free radicals are unstable atoms that can damage the body's cells. Our body naturally produces a small amount of free radicals through normal biological processes. But they're often triggered by external sources too, such as tobacco smoke, toxins, pollution, and especially the sun. An excess of free radicals causes a process called oxidative stress. Oxidation involves chemical reactions that damage our cells. When free radicals build up in the body and cause oxidative stress, it can affect different layers of the skin. We may notice various changes: fine lines and wrinkles, uneven skin tone, dark spots, and sagging skin. In simpler terms — we see the visible signs of skin aging. Normally, our body can fight this stress using its own antioxidant defenses. Free radicals are a natural part of everyday life, so you'll never get rid of them completely — and that's actually fine! But you can help reduce their impact by getting enough antioxidants — they help counter oxidative stress," says the beauty specialist.
Even more important in summer
According to I. Visockienė, there are a few key signs that can tell you when you might be low on antioxidants.
"If you've noticed fatigue, weaker immunity, or skin that's lost its glow and become dull, dry and sensitive, that can be a sign your body could use more antioxidants," says the specialist.
Visockienė points out that in summer, when UV radiation becomes even more intense, our antioxidant habits should change too.
"UV rays not only speed up premature aging and contribute to pigmentation, but also reduce collagen and elastin in the skin, which leads to sagging skin, and can even raise the risk of skin cancer. During summer, our diet should include more antioxidants, such as vitamin C, resveratrol or carotenoids. Antioxidants can help protect skin cells from damage and aging, and may contribute to a smoother-looking skin texture and appearance. They help counter sun damage, brighten the skin, hydrate it, support collagen, and help reduce inflammation," says I. Visockienė about the importance of antioxidants.
That said, the specialist reminds us that the sun isn't the only thing to watch out for. I. Visockienė also names stress, environmental pollution, poor diet, vitamin deficiencies, smoking, poor sleep and sugar as other key enemies of wellbeing and a healthy appearance.
You can also get antioxidants naturally
According to the beauty specialist, many people reach for tablets or other types of supplements to get enough antioxidants. But it's worth remembering that you can also get antioxidants naturally. They're abundant in a wide range of fruits, vegetables and berries.
"Fruits, berries and vegetables rich in antioxidants should be part of your everyday diet. That includes strawberries, blueberries, raspberries, blackberries, cranberries, green vegetables, sweet potatoes, tomatoes, carrots, oranges, grapefruit, lemons, limes and mandarins. To get the amount of antioxidants we need, we should aim to eat at least 400 grams of fruits and vegetables," says I. Visockienė.
The specialist adds that if you want glowing, healthy-looking skin, there's one more important rule worth remembering.
"A lack of sleep and rest doesn't just affect our mood — it shows on our skin too. So keep this rule in mind: 8 hours for sleep, 8 hours for work, and 8 hours for rest," reminds I. Visockienė.
