At Revivify London, we believe there in an active link between a nutritious diet and beautiful, youthful skin as well as maintaining a healthy body.
We are proud to now offer nutritional consultations in collaboration with leading Nutritionists and Dieticians from Peck Nutrition at our Mayfair clinic. In this post, with advice from Miss Anika Vara of Peck Nutrition, we explore how antioxidants in the diet protect the body and prevent skin ageing.
How do antioxidants work?
Sun exposure, lifestyle factors, and normal cellular metabolism generates free radicals. Free radicals damage DNA and contribute to cellular ageing throughout the body and impact the skin causing skin damage. Free radical and UVA-UVB damage affects collagen, elastin, and compromises the integrity of our skin. However, antioxidants can protect us; for example, vitamin C protects collagen and elastin by initiating collagen synthesis, and stopping their degradation via inhibition of collagenase and elastase enzymes. Consequently, we can help neutralise free radicals and minimise damage with a diet rich in antioxidants. Antioxidants are measured by their ORAC value, which is a clinically obtained value. Some of the highest ORAC values known occur from green tea, berries, and colourful fruit and vegetables.
What are the key antioxidants and how can I incorporate them into my diet?
Your body can make some antioxidants, but others you need to obtain from your diet. It’s important to remember that these all have different uses in the body. Variety is important; taking a high dose of one antioxidant supplement is not always effective. Antioxidants often work in synergy with each other in protective processes, e.g vitamin C and E. The general rule of thumb is that a diet rich in fresh fruits, vegetables, nuts, seeds and high quality protein will provide the right nutrients
- Beta-carotene is the pigment that makes vegetables colourful. Try having 1 carrot chopped to sticks with hummus as a snack, or having sweet potato wedges instead of potato chips. Beta carotene is linked to skin complexion and tone.
- Lycopene – Lycopene is found in red fruits and vegetables. Try having a tomato based pasta sauce with added red peppers and vegetables. Or have a handful of strawberries as a fruit snack
- Zinc – zinc is key to protective processes in cells, as well as immune function. Cashew nuts are a fantastic source.
- Resveratol- red grapes contain an antioxidant called resveratol, which has protective effects on skin. Add a handful of red grapes in to your salads for an antioxidant boost.
- Vitamin C – this is found in fruits and vegetables, particularly citrus fruits. Use orange juice in salad dressings, or slice lemons and add them to water.
- Vitamin E – Almonds are a great source of Vitamin E, try these sprinkled on salads.