The benefits of antioxidant-rich foods – for inner and outer health – cannot be overstated. This is true even when it comes to achieving a healthier, glowing complexion, as this 518-word article attests. Citing advice from professionals in the field of nutrition, it contains a guide containing three common antioxidant nutrients along with the best sources. Say no to plagiarism. Get a tailor-made essay on “Why Violent Video Games Should Not Be Banned”?Get the original essay Although there is no conclusive evidence that antioxidants prevent skin from aging, experts agree that they have the ability to “capture” free radicals and can protect us from certain diseases. Foods rich in antioxidants can also give us a healthier, more radiant complexion. According to Seattle-based nutritionist Susan M. Kleiner, RD, Ph.D, it's best to eat foods rich in antioxidants. “Nothing can replace the provision of nutrients through food. The body absorbs and assimilates them much better than in supplement form. » Kleiner suggests following the U.S. Department of Agriculture's food pyramid and eating three to five servings of vegetables and two to four servings of fruit each day. Choose at least one citrus fruit. , such as an orange, tangerine or grapefruit, for vitamin C. To increase beta-carotene intake, eat at least two orange-yellow or green leafy vegetables each day. Eating Well for Younger-Looking SkinEating healthy equals younger-looking skin. Drinking a cup of orange juice and eating a raw carrot provides twice the recommended dietary allowance (RDA) of vitamin C and beta-carotene. The RDA for vitamin E is more difficult to achieve, especially for those following a low-fat diet. “Don't be afraid to add a few tablespoons of olive oil to your diet, or eat nuts or seeds,” advises Dr. Kleiner. The following guidelines can be used for RDAs for three of the most common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene; the right sources and how to best maximize the benefits of each are included. RDA at least 60 mg. Citrus juices and juices and tomatoes are good sources of vitamin C. Eat whole fruits for more fiber. Avoid juices in glass containers and heat pasteurized juices. Light and heat destroy some vitamin C. Good sources include nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut and trout, and wheat germ. Use canola, olive or other vegetable oil in place of butter or margarine when cooking. Orange and yellow vegetables as well as green leafy vegetables, including broccoli, are all good sources. Instead of chips or popcorn for an evening snack while watching TV, opt for prepackaged, washed and peeled baby carrots. If you feel like you're unable to meet the RDA through diet alone, definitely take an all-in-one antioxidant vitamin. supplement daily, but continue to pay attention to rich food sources. Keep in mind: this is just a sample. Get a personalized document from our expert writers now. Get a Personalized Trial Because many over-the-counter cosmetic products containing antioxidants don't have enough of them to be fully effective on their own, it's best to "feed" them to your skin in combination with a healthy, rich diet in antioxidants..