The benefits of antioxidant-rich foods – for internal and external health – cannot be emphasized enough. This is also true when it comes to achieving a healthier, brighter complexion, as this 518-word article attests. Citing advice from professionals in the field of nutrition, a guide is included that contains three common antioxidant nutrients and the best sources. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an 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 may protect us from some diseases. Antioxidant-rich foods can also give us a healthier, brighter complexion. According to Susan M. Kleiner, RD, Ph.D, a Seattle-based nutritionist, eating foods rich in antioxidants is best. “There is no substitute for getting 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 your beta-carotene intake, eat at least two yellow-orange or leafy green vegetables each day. Eating well for younger-looking skin Eating healthy equals younger-looking skin. Drinking a cup of orange juice and eating a raw carrot provides double the recommended dietary allowance (RDA) of vitamin C and beta-carotene. The RDA for vitamin E is more difficult to meet, especially for those following a low-fat diet. “Don't be afraid to add a couple tablespoons of olive oil to your diet or eat nuts or seeds,” advises Dr. Kleiner. The following guidelines can be used for the RDAs of three of the most common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene; Good sources and the best way to maximize the benefits of each are included. RDA at least 60 mg. Citrus fruits, juices and tomatoes are good sources of vitamin C. Eat whole fruits to get extra fiber. Avoid juice in glass containers and hot pasteurized juice. Light and heat destroy some of the vitamin C. Good sources include nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut and trout, and wheat germ. Use canola oil, olive oil, or another vegetable oil in place of butter or margarine when cooking. Orange and yellow vegetables and leafy greens, including broccoli, are all good sources. Instead of chips or popcorn for an evening snack while watching television, opt for pre-packaged, washed and peeled baby carrots. If you feel like you can't meet the RDA on diet alone, definitely take an all-in-one antioxidant vitamin supplement one day, but continue to pay attention to rich food sources. Please note: this is just an example. Get a custom paper from our expert writers now. Get a Custom Essay Because many over-the-counter cosmetics containing antioxidants don't have enough to be totally affective on their own, it's best to "give" them to your skin in combination with a healthy, antioxidant-rich diet for younger-looking skin.