Antioxidants. We hear this word every day as it relates to maintaining a healthy skin diet and we assume we also need them in our skin care regimen. But what are these antioxidants exactly and what do they do?
Warring camps in the dermatology world are having ongoing debates about the importance of antioxidants. In fact, the Journal of the American Medical Association conducted a study that shows that ingesting too many antioxidants may cause harmful toxin levels in our bodies to rise, which may, in turn, cause cancer. A scary thought indeed.
But we do also know that antioxidants are the nutrients that protect our bodies from nasty little free radicals, which attack cell membranes and cause accelerated aging and chronic disease. In essence, antioxidants act as a shield, taking the hits these free radicals fire and neutralizing them before they can attack healthy cells.
Because of their protective properties, antioxidants are said to reduce signs of aging and prevent certain cancers. But the question must be asked -- are the superpowers these nutrients seem to have too good to be true? And could they really be causing more harm than good?
To figure out the answer we went to Gayl Canfield, Director of Nutrition at Pritikin Longevity Center + Spa in Miami and celebrity nutritionists Paula Simpson and Joy Bauer. Here they boil down the conflicting chatter you've likely heard about the antioxidants contained in the nutricosmetics and nutritional supplements that claim to support your skin's youthful image. You'll find that while some are necessary for healthy skin, others may actually wreak havoc.
We are exposed to free radicals every day via natural elements like the sun, which means they're pretty much unavoidable. Yet, we can exacerbate the levels of them in our bodies by making unhealthy lifestyle choices like consuming toxins and byproducts found in fast foods, caffeine and cigarettes. Basically, "the more toxic your lifestyle is, the more free radicals you're going to be exposed to," says Simpson.
And, since skin is the largest organ of the body, it's the most susceptible to free radical damage. So, in addition to wearing SPF topically, you can (and should) protect your skin internally by increasing your antioxidant consumption through diet and supplements.
Next: The truth about antioxidants.
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The truth about vitamin C
Not only is it a well-known immune system booster, vitamin C is also "a required cofactor for collagen production, which is a critical component for skin," says Simpson. Critical, because collagen production helps tighten skin cells, which helps decrease the appearance of fine lines and wrinkles. In addition, as a water-soluble antioxidant, vitamin C helps protect skin cells from sun damage, says Bauer. The Recommended Daily Amount (RDA) of vitamin C for adult females over 19 years of age is 75 mg, 110 for smokers.*
Where it's found: The obvious food sources are citrus fruits. However, Canfield says they actually don't have the highest levels of vitamin C. Look to the pepper family like bell peppers and jalepenos, instead, which have the highest concentrations of the vitamin.
* According to the Linus Pauling Institute
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The truth about vitamin E
There's conflicting research about the health benefits and risks associated with taking vitamin E supplements. But, a good rule of thumb is to take just as much as you need � and no more. For adult females the RDA is 15 mg. Simpson says, "the research that has come out as of today is that vitamin E is the most concentrated antioxidant in the skin. Therefore, it helps create healthy skin cells and is an integral part of the cell membrane." By producing new skin cells, vitamin E helps "make the skin look plump and firm." However, she warns, "it is fat-soluble, so if you are over-ingesting it, then it can become toxic in the body by accumulating in your fat tissue."
Where it's found: To avoid over ingesting vitamin E, Canfield recommends obtaining the nutrient through food since "it's virtually impossible to get toxicity from eating foods." You can find it in high-oil content foods like wheat germ, nuts and seeds (such as sunflower seeds, peanuts, almonds) and avocados.
* According to the Linus Pauling Institute
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The truth about vitamin A
Beta-carotene is crucial for skin health, says Bauer. It's a plant form of vitamin A, which is responsible for repairing and growing new cells. However, vitamin A is also fat-soluble like vitamin E, so you must avoid ingesting too much. The RDA for adult females who aren't pregnant is 700 mcg. In addition, Canfield warns that you can't necessarily outsmart aging and prevent cancer just by taking an exorbitant amount of these vitamins. Too much will actually increase cancer risks. The Finnish Alpha-Tocopherol Beta-Carotene (ATBC), among other studies, has shown that while "fully expecting beta-carotene to reduce lung cancer, [they found] it actually increased it."
That's why Canfield recommends avoiding beta-carotene supplements. Rather, she advises to increase your fruit and vegetable intake as she mentioned earlier as it's nearly impossible to achieve toxic levels of any vitamin through food. Innumerable studies show that "people who consume the most fruits and vegetables have the lowest disease risks around the world. That's where the power really lies, [in] making better food choices," she says.
Where it's found: Orange-colored things like carrots, sweet potatoes, and apricots have it. Also, leafy vegetables such as kale, collards and turnip greens are great sources of this vitamin.
* According to the Linus Pauling Institute
Antioxidants. We hear this word every day as it relates to maintaining a healthy skin diet and we assume we also need them in our skin care regimen. But what are these antioxidants exactly and what do they do?
Warring camps in the dermatology world are having ongoing debates about the importance of antioxidants. In fact, the Journal of the American Medical Association conducted a study that shows that ingesting too many antioxidants may cause harmful toxin levels in our bodies to rise, which may, in turn, cause cancer. A scary thought indeed.
But we do also know that antioxidants are the nutrients that protect our bodies from nasty little free radicals, which attack cell membranes and cause accelerated aging and chronic disease. In essence, antioxidants act as a shield, taking the hits these free radicals fire and neutralizing them before they can attack healthy cells.
Because of their protective properties, antioxidants are said to reduce signs of aging and prevent certain cancers. But the question must be asked -- are the superpowers these nutrients seem to have too good to be true? And could they really be causing more harm than good?
To figure out the answer we went to Gayl Canfield, Director of Nutrition at Pritikin Longevity Center + Spa in Miami and celebrity nutritionists Paula Simpson and Joy Bauer. Here they boil down the conflicting chatter you've likely heard about the antioxidants contained in the nutricosmetics and nutritional supplements that claim to support your skin's youthful image. You'll find that while some are necessary for healthy skin, others may actually wreak havoc.
