Diet for a nice complexion – antioxidants in a balanced diet

Diet for a nice complexion? Of course – full of anti-ageing antioxidants. Antioxidants are an integral ingredient in many cosmetic products. However, before they were first used in cosmetics, they had already been present in our food for millions of years.

 

Our dietary awareness has improved significantly in recent times. It is estimated that nearly 50% of Poles aged 25-50 follow some kind of diet in their daily lives. For some people, the word diet is associated with calorie sacrifice and eating salad five times a day. In reality, the term diet, refers to conscious eating that gives us tangible benefits, other than just meeting calorie requirements for our bodies.

 

Diet for a nice complexion – full of antioxidants

Many types of diets rely on foods rich in antioxidants (also known as antioxidants). It is important to know which products are rich in them, as their presence depends on many factors. A selected plant from our country may have significantly more antioxidants than the same plant grown in the USA or China, for example – and vice versa, of course. This is influenced by many elements such as the type of soil, storage conditions, fertilisers, the harvesting period or the procedure for processing the raw product, etc. We know that antioxidants in our food are very important. But what purpose do they serve and how do they work? Research confirms that antioxidants affect our health and consequently prolong our lives. The ageing process taking place in the body, in some respects, is dependent on reactive oxygen species (ROS), and it is the negative effects of ROS that antioxidants counteract.

 

Phenols and polyphenols for nice and healthy skin

Thousands of naturally occurring antioxidants are known. Some of the most common arephenols and polyphenols. There are more than 8,000 phenolic structures that have been identified in such natural products as fruit, cereals, vegetables, spices, herbs and wine. One fairly common polyphenol with antioxidant properties is resveratrol, belonging to the stilbenes, which is mainly found in berries, leaves and grape shoots and, of course, in wine. It is because of its presence that goji berries have become so popular in recent times. Another important antioxidant is lignans. These are phytoestrogens present in legumes, cereals, fruits and vegetables. Their consumption has a very positive effect on human health. Sesame and flaxseeds are good sources of these substances.

Most important antioxidants – phenols, polyphenols, ligans, cartenoids and essential oils

Often when talking about diet and antioxidants, one hears about carotenoids. Carotenoids, which belong to the tetraterpene group, are widely distributed in nature. They are found in practically all vegetables and fruits ranging in colour from pale yellow to red. The main representatives of this group are beta-carotene, alpha-carotene, lycopene, zeaxanthin and lutein. Carotenoids are precursors of vitamin A. Food sources of carotenoids include citrus fruits, peaches, apricots, watermelon, melon and vegetables: corn, carrots, tomatoes, peppers. Carotenoids are the main pigment in carrots, so it is accepted that this is the primary source of carotenoids in our diet. Another extensive group of antioxidants areessential oils, which are a natural mixture of volatile compounds, belonging mainly to the terpene group and found in a special category of plants called aromatic. They are mainly contained in plants that are the source of spices. A large amount of these substances can be found in thymol, thyme, marjoram, oregano, lime and other o citrus fruits, eucalyptus, camphor and sphrano.

 

Antioxidants – a necessary component of the diet

So when creating our balanced diet, remember to make it rich in fruit, vegetables, vegetable oils and spices. It is in these food groups that the most antioxidants are found. When choosing products from the above-mentioned groups, let us be guided primarily by the quality of the product. Fresh, well-grown plants with an intense natural colour and, above all, unprocessed, will provide us with the most antioxidants. Remember that antioxidants very often accompany other essential nutrients such as minerals or vitamins. An antioxidant-rich and varied diet will prolong our lives and improve the appearance of our skin, nails and hair.