Antioxidants
As implied by the name, antioxidants counter free radical oxidization. In effect, they reduce collagen damage and skin dryness, contributing to fewer wrinkles, lines, and splotches. For skin burned by the sun, antioxidants work to repair the affected area, while adding a level of prevention for next time that seafarer wanders outside. Pomegranate: This super fruit contains more antioxidants than most, which is why shipping crewmembers should eat pomegranates regularly and apply it to their skin weekly. Doing so removes dead skin cells. Peppers: Yellow and orange vegetables can decrease the skin’s sun sensitivity because of the carotenoids. Thankfully, peppers grow in an array of colours, including red and green, and marine caterers can cook them in a variety of ways. Green Tea: Although pomegranates offer more inflammation-fighting antioxidants, a cup of green tea can still reduce the risk of skin cancer. Nutritionists suggest squirting some citrus juice in for a fuller effect.
Scientists consider both Vitamin C and E, as well as Selenium, the most potent antioxidants. Vitamin C aids in the production of collagen and resists harm from pollution and smoke exposure.
Strawberries: Compared to both oranges and grapefruit, strawberries win. This is a good thing considering the fruit’s versatility in the kitchen. Cut this up in desserts, salads, cereals, yogurts, or smoothies, among many other things. Or, shipping crewmembers can look for berry facemasks to reduce the signs of aging.
Vitamin E too neutralizes free radicals, while improving the skin’s texture and complexion at the same time. Many scientists claim that vitamin A fortifies other vitamins and minerals, so consume plenty of it through sources like vegetables and low-fat yogurt.
Sunflower Seeds: High in vitamin E, sunflower seeds protect the top layer of the skin from the sun. Pumpkin seeds are also very powerful, combining vitamins C, E, and A together to cleanse and hydrate the skin. Furthermore, pumpkins make a great fiber-filled snack. Look for other seeds, nuts, and grains to add to your diet, as most contain vitamin E.
On top of performing many of the same actions as the vitamins above, selenium is responsible for the skin’s tissue elasticity. Shipping crewmembers can find high traces of selenium in wheat germ, seafood, garlic, Brazil nuts, eggs, brown rice, and whole wheat bread. As much as selenium protects the skin from ultraviolet radiation, lutein- and zexanthin-rich foods actively prevent sunburn as well. Again, such properties come in a variety of vegetables, particularly leaf greens.
Fatty Acids
The body cannot produce Essential Fatty Acids (EFAs), so it’s up to shipping crewmembers to eat enough foods with omega-3 and omega-6 to maintain healthy, younger-looking skin. A skin’s moisture and flexibility relies greatly on the amount of EFAs in the system. In fact, a recent study shows that those with low levels of EFAs in their diets are prone to photo-aging and skin complications. Walnuts: As a leading source of omega-3, but also a primary source of copper, walnuts can improve the skin’s elasticity, texture, and tone. Grind it up and add with a face wash, it also acts as a natural exfoliant. Olive Oil: Olive oil is so great that we wrote an entire post on it last week! Check it out: “Strengthening the Heart with Olive Oil.”Sugar
Although excess sugar and carbs can raise blood sugar and insulin levels, causing wrinkles and aging, research suggests dark chocolate can make the skin firmer and suppler. Dark chocolate, in particular, contains flavonols (an antioxidant) and cocoa (a natural hydrant). Even when applied to the skin, dark chocolate can reduce inflammation. Raw Honey: As a natural sweetener and sugar substitute, honey comes packed with anti-wrinkle properties. It hydrates the skin directly, which is why so many people rub it on as a daily or weekly face-wash. Ensure that it’s pure honey, though; otherwise you could clog your pours and cause blemishes.