“Feed” Your Skin Antioxidants for a Glowing Complexion
The Power of Antioxidants: Glowing Skin Starts from Within
Keywords: glowing complexion, younger looking skin, antioxidants, vitamin C, vitamin E, beta-carotene, Susan M. Kleiner, Dr. Kleiner
The benefits of antioxidant-rich foods—both for internal health and radiant skin—cannot be overstated. While there’s no definitive proof that antioxidants completely prevent skin aging, experts agree they can help combat free radicals, reduce damage, and support a glowing complexion. When it comes to beauty that begins from the inside, antioxidants are your skin’s secret weapon.
According to Susan M. Kleiner, R.D., Ph.D, a Seattle-based nutritionist, food is the most effective way to incorporate antioxidants into your daily life. “There’s no substitute for getting nutrients through food,” she explains. “The body absorbs and utilizes them far better than in supplement form.”
Kleiner recommends following the U.S. Department of Agriculture’s Food Guide Pyramid and consuming three to five servings of vegetables and two to four servings of fruits daily. Including at least one citrus fruit—like orange, tangerine, or grapefruit—provides a solid dose of vitamin C. For beta-carotene, make sure to eat at least two servings of orange, yellow, or leafy green vegetables per day.
Eat Right for Younger Looking Skin
Eating well directly impacts your skin’s vibrancy and youthfulness. For instance, simply drinking a cup of orange juice and eating one raw carrot gives you double the Recommended Dietary Allowance (RDA) of both vitamin C and beta-carotene.
Meeting your daily needs for vitamin E can be more challenging—especially if you’re following a low-fat diet. That’s why Dr. Kleiner encourages adding small amounts of healthy fats to your meals. “Don’t be afraid to add a couple of tablespoons of olive oil to your diet, or to eat some nuts or seeds,” she says. These small changes can provide a big boost to your skin’s health and appearance.
Your Antioxidant Game Plan
Here’s a quick breakdown of three essential antioxidants, including how much you need and the best food sources to help you meet your daily goals:
Vitamin C
- RDA: At least 60 mg
- Best sources: Citrus fruits and juices (1/2 cup orange juice = 70 mg), strawberries, tomatoes, bell peppers
- Tips: Eat whole fruits to gain added fiber. Avoid juice stored in glass containers or pasteurized with heat, as vitamin C can be destroyed by light and heat.
Vitamin E
- RDA: 8 mg for women / 10 mg for men
- Best sources: Nuts, seeds, vegetable oils (1 tbsp canola oil = 9 mg), fatty fish (salmon, mackerel), wheat germ
- Tips: Use olive or canola oil instead of butter. Add almonds or sunflower seeds to salads or oatmeal.
Beta-Carotene
- Recommended Intake: No official RDA, but Dr. Kleiner suggests 5–6 mg (one carrot = 12 mg)
- Best sources: Carrots, sweet potatoes, spinach, kale, broccoli
- Tips: Replace snacks like chips with baby carrots or roasted sweet potato wedges for a crunchy, skin-friendly treat.
Beauty from the Inside Out
While a glowing complexion often starts with a solid skincare routine, it’s clear that true radiance also comes from within. A diet rich in antioxidants doesn’t just support better overall health—it gives your skin the nutrients it craves to stay smooth, vibrant, and youthful.
If you're struggling to meet these goals through food alone, it’s okay to take a daily multivitamin that includes a mix of antioxidants. However, experts agree that supplements should never replace a healthy diet—they should only enhance it.
Incorporating a wide range of colorful fruits and vegetables, along with healthy fats and whole foods, is a delicious and natural way to care for your skin. Over time, these habits don’t just help you look better—they help you feel better, too.