Antioxidant Rich Foods For Skin: 7 Foods To Eat For A Clear Complexion

Written by Sanya HamdaniSep 16, 2023
Antioxidant rich foods for skin: 7 foods to eat for a clear complexion

While discussing skin problems and premature ageing, one term that usually appears is antioxidants. In simple terms, antioxidants are naturally occurring vitamins and minerals commonly found in fruits and vegetables. Wearing sunscreen, exercising, getting enough sleep and following a good skincare routine determine how our skin looks. But did you know clear and glowing skin can also be achieved with antioxidant-rich foods? Vitamins like A, C, E that protect as well as repair skin cells should be consumed in good proportion on a regular basis to get younger looking and clear skin.

A lot of people take supplements to get their daily dose of antioxidants. But you can attain it naturally if you know which foods to eat. Adding these antioxidant-rich foods in your meals can keep many skin problems at bay and give you the skin of your dreams. In this article we will tell you about seven such delicious antioxidant-rich foods for skin. Before that, let’s understand what antioxidants do for your skin and why you need them.


Benefits of antioxidants for skin

FAQs about antioxidant rich foods for skin

i) Fights signs of ageing:

Antioxidants fight signs of ageing like wrinkles, fine lines and sagging skin to give you a youthful radiance.

ii) Reduces acne:

Antioxidants reduce oxidative stress, which is the leading cause of acne and breakouts.

iii) Makes skin glow:

Dull skin and pigmentation caused by sun exposure can also be reduced with an antioxidant-rich diet.  

iv) Prevents sunburn:

By strengthening the skin’s protective barrier, it prevents inflammation and sunburn.

Now that you are aware of the importance of antioxidant-rich foods for skin, let’s take a look at which foods you should include in your diet to get your daily dose of antioxidants for clear, glowing and healthy skin.


1. Tomato

FAQs about antioxidant rich foods for skin

Rich in a carotenoid called lycopene, tomatoes are one of the best antioxidant-rich foods for the skin. There’s a reason why tomatoes are added to so many skincare products and DIY skincare recipes. Tomatoes have not one, but four antioxidant-rich carotenoids that promote skin cell regeneration as well as protect skin from UV rays. What’s more, tomatoes also contain vitamins C and E, both of which are essential for healthy and younger-looking skin.

Pro tip: Add cherry tomatoes and raw tomatoes to your salads to get maximum benefits. You can also rub the pulp of a tomato on your face.


2. Blueberry

FAQs about antioxidant rich foods for skin

Juicy, tangy and delicious, blueberries are nature’s gift to mankind, not just in terms of taste, but also because of the wide range of benefits they offer. Often referred to as a superfood, blueberries contain the highest amount of antioxidants. Adding this antioxidant-rich food into your diet can combat early signs of ageing, make the skin tone even and reduce darkness around the eyes.

Pro tip: Eat half a cup of fresh blueberries or blend it with yogurt to make a smoothie.


3. Spinach

FAQs about antioxidant rich foods for skin

A bowl of palak paneer can do so much more than just satiate your taste buds. We’ve all grown up watching Popeye become stronger soon after gulping a can of spinach, but did you know this green leafy vegetable is also a rich source of antioxidants? A cup of spinach contains about 4000 beta-carotenes that offers superior anti-ageing benefits to the skin. Studies have shown that regular consumption of spinach and other greens can de-stress the mind and body, thereby preventing skin problems caused by stress. Include it in your salads or add it to your morning smoothie but don't miss out on this superfood if you want younger-looking skin.

Pro tip: Avoid overcooking spinach, as you may end up evaporating all the essential vitamins and nutrients from the food.


4. Garlic

FAQs about antioxidant rich foods for skin

A herb packed full of flavours that instantly add flavour to salads, pastas and pretty much everything else, garlic is full of antioxidants like vitamin C and selenium. It has the ability to protect skin from environmental damage and accelerate the skin’s natural repair cycle. The antimicrobial properties of garlic also prevent and reduce acne and inflammation associated with it. Those who regularly eat garlic are known to have fewer skin problems. Add tempered garlic to your salads and dals to add flavour and get your daily dose of antioxidants.

Pro tip: Never apply garlic on your face, no matter which DIY skincare recipe asks you to do that.


5. Green tea

FAQs about antioxidant rich foods for skin

Talk about antioxidants and the first thing any expert would recommend is green tea. Apart from helping you lose weight, green tea is also a great ingredient for the skin. Due to its soothing and calming properties, a lot of skincare brands are adding this ingredient to their products. The catechin polyphenols present in green tea prevent collagen breakdown as well as strengthen the skin’s protective layer. Drinking two cups of green tea every day can also improve the skin’s healing abilities. After drinking the tea store the tea bags in the fridge and use them to relax your eyes. Placing cool green tea bags on eyelids can reduce puffiness and dark circles too!

Pro tip: Make green tea, transfer the brew to a spray can and store in the fridge. Spritz on your face to refresh your skin throughout the day.


6. Watermelon

FAQs about antioxidant rich foods for skin

Having a bowl full of watermelon in the summer is one of the most refreshing things ever. Fruit with high water content, watermelon is also rich in lycopene that fights free radicals and promotes collagen production in the body. It also protects the skin from sun damage and sunburn. Rich in vitamins A, C, B and potassium, watermelon can give your skin a youthful glow and reduce sunspots.

Pro tip: Enjoy a bowl full of watermelon everyday or blend it to have its fresh juice.


7. Dark chocolate

FAQs about antioxidant rich foods for skin

Can’t believe your eyes? Yes, your favourite food, dark chocolate is also on the list! Dark chocolates contain vitamins C and E, both of which work to improve skin elasticity and fight the signs of aging. It contains flavonols which reduce skin redness and inflammation associated with dry skin and acne. Apart from preventing free radical damage, this antioxidant-rich food can also retain water in the skin by soothing dry and rough skin. So, go ahead and stock up on some dark chocolate and eat your way to glowing, healthy and younger-looking skin!

Pro tip: The higher the level of cocoa in your chocolate, the more antioxidants it will have. So, try going beyond 70%.


FAQs about antioxidant rich foods for skin

FAQs about antioxidant rich foods for skin

Q. Which food has the highest number of antioxidants?

A. The foods listed above are all rich in antioxidants, if you want healthy and clear skin, eat dark chocolate, tomatoes, blueberries, broccoli and more.

Q. Which foods accelerate skin healing?

A. The process of healing skin problems can be accelerated by eating nuts, green tea, oranges, kiwi and peppers.

Q. Is lemon rich in antioxidants?

A. Lemon is one of the highest sources of vitamin C, adding it to your daily meal or drinking lemon water can address a lot of skin and health concerns. So, yes, lemon is a great source of antioxidants.

Q. Which fruit is good for skin tightening?

A. Fruits rich in vitamin C are excellent for skin tightening. Orange is one such fruit that contains collagen and slows down the process of ageing. You can use orange peel in face masks or rub orange pulp on your skin to prevent premature ageing. 

Sanya Hamdani

Written by

Sanya Hamdani is a skincare enthusiast and lipstick hoarder, she truly believes no two red lipsticks look exactly alike. With a Master's degree in Communication & Journalism and 5+ years of digital writing experience up her sleeve, Sanya has some of the biggest beauty experts in the country on her speed dial. When she's not swatching products or writing about the latest trends in beauty, you will find her watching F.R.I.E.N.D.S. or cooking up a storm in the kitchen.


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