Eating a diet high in antioxidants may lead to healthier, leaner and younger-looking skin. Known as the O2 diet, this high- ORAC (oxygen radical absorbance capacity) eating plan says eating a variety of fruits, vegetables and whole foods is the best way to reduce the signs of aging, according to an article on Truth in Aging. The article shared Keri Glassman’s list of beauty foods. Glassman is the author of “The O2 Diet.”
While cantaloupe may not have a super high ORAC value (600 points per serving), the article said this melon is good for the skin because it has a high amount of vitamin A, B vitamins and vitamin C. They called vitamin C “the ultimate vit for counteracting sun damage.”
According to the article, coconut helps calcium absorption and is high in fat-burning medium chain tryglycerides. Figs increase antioxidant plasma levels for up to four hours, which is much longer than most other foods. Additionally, the article noted figs contain alpha hydroxy acids, which are exfoliating. Mushrooms have a ton of B vitamins, which are good for skin health because they produce energy in cells. A cup of papaya has 500 ORAC points, said the article, as well as vitamins A, C and E, and the exfoliating enzyme papain. A red bell pepper has more than 450 percent of the recommended daily intake of vitamin C, and contains good amounts of vitamins A and E. Half a cup of red bell pepper offers 600 ORAC points, they said. At 5,400 ORAC points a serving, strawberries are a good source of malic acid and watermelon will help protect against sunburn because of its lycopene content.
Olive oil is rich in antioxidant polyphenols and good fats. The article noted two teaspoons of olive oil have about 100 ORAC points.
In the herb category, rosemary improves circulation, is an anti-irritant and has 400 ORAC points per teaspoon.
Besides for plants, the article said lean protein including beef, chicken and fish are good for skin health because they have coenzyme Q10 (CoQ10), a potent antioxidant. CoQ10 has been shown to prevent and reduce oxidative damage. Salmon is also good because it reduces inflammation and is a source of astaxanthin, which absorbs specific ultraviolet sunlight rays that may contribute to skin aging and cancer.
For grains, Truth in Aging noted quinoa contains a balanced set of amino acids and is a good source of riboflavin (vitamin B2).