antioxidant zinc helps prevent the creation of free radicals and helps guard against free-radical damage in the skin as well as elsewhere in the body. While all of our tissues contain zinc, it is especially important for skin and is five to six times more concentrated in the epidermis than in the dermis. Like vitamin E, zinc helps stabilize the lipid membranes in the skin and protects them from free-radical damage. Among my Top 10 Beauty Foods, oysters are an extraordinarily good source of zinc, and yogurt is also helpful. Other foods that contain zinc include seafood, beef, lamb, eggs, whole grains, and nuts. (For more information on zinc, see the sidebar later in this chapter.)
ANTHOCYANINS
These antioxidant phytonutrients give some fruits and vegetables their red, blue, or purple hues. Early studies suggest that anthocyanins may be particularly helpful for skin because they prevent free-radical damage to cells and neutralize the enzymes that break down connective tissue. By protecting collagen, anthocyanins help prevent wrinkles. Among my Top 10 Beauty Foods, you'll find significant amounts of anthocyanins in blueberries. Anthocyanins are also found in other types of berries, cherries, pomegranates, plums, red cabbage, grapes, and apples.
ANTIOXIDANTS ARE KEY TO ANTIAGING AND BEAUTY
My Beauty Diet is designed to provide you with several servings of beauty-boosting antioxidant-rich fruits and vegetables every day. No single vitamin pill can come close to providing the health benefits of whole, natural foods and all the nutrients they provide. In nature many different kinds of antioxidants—some identified, some not—appear together in one food. Thisis part of nature's plan, because antioxidants support each other in the body. Even in scientific research using supplements, antioxidants are more effective when combined.
A study published in
Skin Pharmacology and Physiology
investigated the effects of a combination of antioxidant supplements on skin. Thirty-nine volunteers with healthy skin consumed an antioxidant mix for 12 weeks. Group 1 received a combination of lycopene, lutein, beta-carotene, alpha-tocopherol (vitamin E), and selenium. Group 2 consumed a mixture of lycopene, beta-carotene, alpha-tocopherol, and selenium. Group 3 was the control group that received no antioxidants. Even though everyone started with normal skin, roughness and scaling were improved in the first two groups, while no changes were observed in the placebo group.
Since studies have reported risks with high levels of vitamin supplements, I recommend getting your antioxidants from foods first—specifically, my antioxidant-rich beauty foods and others mentioned in this book. If you find that your diet is lacking in antioxidants, I recommend taking a multivitamin/multimineral supplement, which will boost your antioxidant intake while avoiding potentially toxic levels.
THREE WAYS TO GET SKIN-PROTECTING ANTIOXIDANTS
If your appearance is suffering because you have not been eating enough antioxidant-rich foods, there are three ways to help get your skin back into shape:
1. Eat foods every day that are full of natural antioxidants. The antioxidants will work together to fight free radicals and will also benefit your health in many other ways. In addition, fresh, whole foods contain other micronutrients that have their own various beauty benefits.
2. Apply topical treatments that contain antioxidants. The combination of consuming antioxidant-rich foods and applying topical antioxidants can fully arm you with the best possible antiaging protection. Look for foods and products
THE BEAUTY DIET RX
For Boosting Skin-Protective Antioxidants
Include lots of beta-carotene-rich foods in your diet.
Consume fresh sources of vitamin C every day.
Choose vitamin E–rich foods daily.
Include selenium-rich foods in your diet.
Consume foods rich in zinc.
Consume anthocyanins daily.
that pack these topical antioxidants: vitamins C and E, zinc, green tea, grape
ANTHOCYANINS
These antioxidant phytonutrients give some fruits and vegetables their red, blue, or purple hues. Early studies suggest that anthocyanins may be particularly helpful for skin because they prevent free-radical damage to cells and neutralize the enzymes that break down connective tissue. By protecting collagen, anthocyanins help prevent wrinkles. Among my Top 10 Beauty Foods, you'll find significant amounts of anthocyanins in blueberries. Anthocyanins are also found in other types of berries, cherries, pomegranates, plums, red cabbage, grapes, and apples.
ANTIOXIDANTS ARE KEY TO ANTIAGING AND BEAUTY
My Beauty Diet is designed to provide you with several servings of beauty-boosting antioxidant-rich fruits and vegetables every day. No single vitamin pill can come close to providing the health benefits of whole, natural foods and all the nutrients they provide. In nature many different kinds of antioxidants—some identified, some not—appear together in one food. Thisis part of nature's plan, because antioxidants support each other in the body. Even in scientific research using supplements, antioxidants are more effective when combined.
A study published in
Skin Pharmacology and Physiology
investigated the effects of a combination of antioxidant supplements on skin. Thirty-nine volunteers with healthy skin consumed an antioxidant mix for 12 weeks. Group 1 received a combination of lycopene, lutein, beta-carotene, alpha-tocopherol (vitamin E), and selenium. Group 2 consumed a mixture of lycopene, beta-carotene, alpha-tocopherol, and selenium. Group 3 was the control group that received no antioxidants. Even though everyone started with normal skin, roughness and scaling were improved in the first two groups, while no changes were observed in the placebo group.
Since studies have reported risks with high levels of vitamin supplements, I recommend getting your antioxidants from foods first—specifically, my antioxidant-rich beauty foods and others mentioned in this book. If you find that your diet is lacking in antioxidants, I recommend taking a multivitamin/multimineral supplement, which will boost your antioxidant intake while avoiding potentially toxic levels.
THREE WAYS TO GET SKIN-PROTECTING ANTIOXIDANTS
If your appearance is suffering because you have not been eating enough antioxidant-rich foods, there are three ways to help get your skin back into shape:
1. Eat foods every day that are full of natural antioxidants. The antioxidants will work together to fight free radicals and will also benefit your health in many other ways. In addition, fresh, whole foods contain other micronutrients that have their own various beauty benefits.
2. Apply topical treatments that contain antioxidants. The combination of consuming antioxidant-rich foods and applying topical antioxidants can fully arm you with the best possible antiaging protection. Look for foods and products
THE BEAUTY DIET RX
For Boosting Skin-Protective Antioxidants
Include lots of beta-carotene-rich foods in your diet.
Consume fresh sources of vitamin C every day.
Choose vitamin E–rich foods daily.
Include selenium-rich foods in your diet.
Consume foods rich in zinc.
Consume anthocyanins daily.
that pack these topical antioxidants: vitamins C and E, zinc, green tea, grape
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