Get a #GlowJob from the inside out!
-- Originally published on Vouge.com
Here, nutritionist and naturopath Nicola Miethke decodes everything to know about antioxidants and which antioxidant-rich foods and drinks to add to the grocery list to turn that glow back on.
What are antioxidants?
“Antioxidants are a type of molecule which neutralise free radicals that would otherwise cause damage to other cells in our bodies. They are our own personal defence mechanism,” Miethke says.
What are the health and beauty benefits of antioxidants?
“By protecting our cells [from free radicals], antioxidants ultimately reduce our risk of developing chronic disease. However, if free radicals outnumber our antioxidants, it can lead to oxidation or ‘oxidative stress’. During oxidative stress, important molecules [in our bodies] can become severely damaged and may even die.”
Miethke adds, “Oxidative stress can be caused by a number of factors including stress, cigarette smoking, alcohol, UV radiation, pollution, infections, and an unhealthy diet.”
Which is where antioxidants come in says Miethke: “Antioxidants are not only important for protecting our insides, they also keep us looking young and vibrant on the outside. Antioxidants help to remove free radicals from our skin, protecting us from skin damage, inflammatory skin conditions such as eczema, and early signs of aging.”
Which everyday foods contain antioxidants?
“Plant foods are the richest sources of antioxidants. They are most abundant in fruits and vegetables, but can also be found in nuts, wholegrains, dairy products, some meats, poultry and fish.”
“The principal vitamin antioxidants found in our foods are vitamin E, vitamin C and beta-carotene. The best way to ensure that you are getting all of these in your diet is by eating the full spectrum of colors in the rainbow.”
Miethke says antioxidant-rich foods include: “Cold pressed vegetable oils (e.g. safflower oil), almonds, sunflower seeds, spinach, kale, sweet potatoes, egg yolk, liver, asparagus, dairy products such as milk and butter, fatty fish, blackcurrants, green and red capsicums, oranges, strawberries, kiwi fruit, mango, cabbage, cauliflower, broccoli, spinach, tomato juice, carrots, rock-melon, blueberries, broccoli, spinach.”
What about antioxidant-rich foods and drinks specifically for your skin?
“Any of the antioxidant foods listed above will help protect your skin from free radicals and inflammation, but some of my other favorite skin foods include: fatty fish (salmon, mackerel, herring), avocado and dark chocolate.”
As for drinks, Miethke says, “Hydration is absolutely essential for glowing skin, therefore filtered water infused with antioxidant-packed berries and citrus fruits should be top of the drinks list. Green teas, juices and smoothies are also an excellent way to get a healthy dose of antioxidants whilst staying hydrated. Try a spinach, cucumber, carrot, beetroot, lemon, mint and ginger juice or blend spinach, mixed berries and some mango into your next smoothie.”
So, what can we do to get our glow back on inside and out? Short of taking partying off the agenda, surely there must be a healthy option to counteract the holiday season? Luckily there is and it comes in the form of a little thing called antioxidants, which can easily be added into your life via antioxidant-rich foods or supplements from the likes of Vida Glow, Nuzest Good Green Stuff or Elle Macpherson's WelleCo formulas.
Here, Nuzest nutritionist and naturopath Nicola Miethke decodes everything to know about antioxidants and which antioxidant-rich foods and drinks to add to the grocery list to turn that glow back on.
What are antioxidants?
“Antioxidants are a type of molecule which neutralise free radicals that would otherwise cause damage to other cells in our bodies. They are our own personal defense mechanism,” Miethke says.
What are the health and beauty benefits of antioxidants?
“By protecting our cells [from free radicals], antioxidants ultimately reduce our risk of developing chronic disease. However, if free radicals outnumber our antioxidants, it can lead to oxidation or ‘oxidative stress’. During oxidative stress, important molecules [in our bodies] can become severely damaged and may even die.”
Miethke adds, “Oxidative stress can be caused by a number of factors including stress, cigarette smoking, alcohol, UV radiation, pollution, infections, and an unhealthy diet.”
Which is where antioxidants come in says Miethke: “Antioxidants are not only important for protecting our insides, they also keep us looking young and vibrant on the outside. Antioxidants help to remove free radicals from our skin, protecting us from skin damage, inflammatory skin conditions such as eczema, and early signs of aging.”
Which everyday foods contain antioxidants?
“Plant foods are the richest sources of antioxidants. They are most abundant in fruits and vegetables, but can also be found in nuts, wholegrains, dairy products, some meats, poultry and fish.”
“The principal vitamin antioxidants found in our foods are vitamin E, vitamin C and beta-carotene. The best way to ensure that you are getting all of these in your diet is by eating the full spectrum of colours in the rainbow.”
Miethke says antioxidant-rich foods include: “Cold pressed vegetable oils (e.g. safflower oil), almonds, sunflower seeds, spinach, kale, sweet potatoes, egg yolk, liver, asparagus, dairy products such as milk and butter, fatty fish, blackcurrants, green and red capsicums, oranges, strawberries, kiwi fruit, mango, cabbage, cauliflower, broccoli, spinach, tomato juice, carrots, rock melon, blueberries, broccoli, spinach.”
What about antioxidant-rich foods and drinks specifically for your skin?
“Any of the antioxidant foods listed above will help protect your skin from free radicals and inflammation, but some of my other favourite skin foods include: fatty fish (salmon, mackerel, herring), avocado and dark chocolate.”
As for drinks, Miethke says, “Hydration is absolutely essential for glowing skin, therefore filtered water infused with antioxidant-packed berries and citrus fruits should be top of the drinks list. Green teas, juices and smoothies are also an excellent way to get a healthy dose of antioxidants whilst staying hydrated. Try a spinach, cucumber, carrot, beetroot, lemon, mint and ginger juice or blend spinach, mixed berries and some mango into your next smoothie.”