Fight the signs of aging and free radical damage with the proper antioxidant diet that will help you get a flawless skin from within.

Study after study shows that fighting the signs of aging and free radical damage on our skin must start from within by giving the body proper nutrients. Following a proper diet, skincare regimen and regular exercise can be the perfect formula for not only staying healthy but also keeping your skin glowing and youthful.

Our busy lives are filled with stress, exposed to harmful pollutants, and rarely do we have time to eat all the right foods our body requires. However, proper diet regiment is crucial when trying to stay healthy and keep your skin looking firm and radiant. We are exposed to free radical damage on a regular basis through our own body’s process of breaking down food and through pollutants. We are constantly exposed to environmental stressors, especially in large cities, which create harmful molecules known as free radicals. Studies have shown that antioxidants are able to fight and protect our bodies from free radical damage. That is why including antioxidant rich foods in your daily meals is the key to keeping the signs of aging at bay and ensuring our skin receives nutrients topically and internally.

Don’t forget that your skin is the reflection of your health, which can be fostered with the right nutrition, staying hydrated with plenty of water, getting enough sleep and reducing stress. Battling with effects of harmful pollutants, which we can’t hide from, can be accomplished by nourishing our body with antioxidant rich foods and using antioxidants in our cosmetics for topical use. Here is a list of 7 powerful foods which we should be adding to our daily diets:

• Fish – Includes a powerful source of Omega-3 and Omega-6 healthy fatty acids, which are essential for skin rejuvenation, anti-aging, and helps preserve skin collagen. Salmon contains the richest source of omega-3s acids, reducing anti-inflammation. As Dr. Pericone describes: “Inflammation is triggered by a wide variety of external factors. By controlling inflammation we can help minimize disease and maintain skin’s health and youthfulness.”

• Olive Oil – Powerful source of Vitamin E, carotenoids and phenolic compounds that help protect and repair our skin. It helps to fight wrinkles, fine lines and skin dryness making skin glow and keeping it protected.

• Berries– Known as some of the healthiest foods on the planet, berries contain high levels of antioxidant properties which neutralize free radical damage and increase collagen production. They are also a high source of Vitamin C, which slows down free radical damage and promotes a production of collagen, skin firmness and protection.

• Nuts – Packed with Vitamin E, Omega-3s, and Selenium, nuts amplify collagen production and protect skin from cell damage. Their high fiber and protein properties give the skin a youthful glow and smoothness. They are also anti-inflammatory and help treat skin conditions such as acne and psoriasis.

• Sweet Potatoes– Contain rich antioxidant called beta-carotene which protects the skin against sun damage and produces Vitamin A which in turn increases cell turnover and protects the skin.

• Green Tea – Rich antioxidant polyphenol found in green tea reduces inflammation and helps protect the skin from free radicals and sun damage. It also rejuvenates the skin and contains powerful acne-fighting properties.

• Avocado – High source of Vitamin A, D, and E that help with moisture and fight against free radicals. This powerful fruit contains 20 different vitamins and minerals as well as antioxidant properties that fight free radical damage and protect the skin from visible signs of aging.

These essential foods should be added to your daily diet to keep your skin in its perfect shape and protected from any incurred damage. Whenever possible, opt in for local, organic vegetables and fruits and don’t forget to drink water throughout the day. Keeping this in mind, along with an antioxidant skin care regimen and regular exercise, you will see visible changes to your skin.