What it does: Also known as polyphenol, this antioxidant can boost collagen production and protect the skin from UV rays, preventing wrinkles.
How to get it: Honey
"Honey is a natural humectant, meaning it attracts and retains moisture," explains Glassman. "The enzymes and amino acids in honey are powerful antibacterial agents, good for treating acne and reducing redness and inflammation." She adds that honey also contains magnesium, which increases the skin's moisture retention, and improves both cell production and scalp circulation. Plus, it has other antioxidants that can help regenerate damaged tissues and improve skin tone and elasticity.
Daily Dose: 1 teaspoon will do the trick
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What it does: Belonging to the flavonoid family and closely related to resveratrol, proanthocyanidins can stabilize collagen and elastin in connective tissues. This antioxidant may also promote good heart and urinary tract health and act as an anti-cancer agent.
How to get it: Cherries
Their vitamin C and anthocyanosides content help maintain collagen and have great anti-aging properties, says Glassman. "Cherries can also boast about Vitamins E and potassium, magnesium, iron, folate and fiber to keep your body strong and looking good!"
Daily Dose: 1 cup
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What it does: Rutin is a flavonoid that contains anti-inflammatory and anti-allergenic properties. Not only does it strengthen capillaries, act as a barrier against bruises and keep varicose veins at bay, but its presence can intensify the powers of Vitamin C.
How to get it: Artichokes
They also contain polyphenol-type antioxidants that help protect the body from heart disease and cancer. Glassman also labels this food a "weight-loss wonder." "They're one of the best calorie bargains going, at 60 calories each," she says.
Daily Dose: 1 medium-sized artichoke
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What it does: Researchers believe that resveratrol may have life-extending properties when combined with a calorie-restricted diet. Research in animals also indicates that the antioxidant might reduce the risk of inflammation and prevent obesity and diabetes.
How to get it: Grapes -- and the darker the better
Glassman says their phenol compounds and phytonutrients can help reduce inflammation and promote a healthy heart. "So whether or not grapes help us live longer, they will certainly make us look better!"
Daily Dose: About 15 grapes
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What it does: A trace mineral that prevents cellular damage, selenium also helps regulate thyroid function and boosts the immune system. Studies also show that selenium supports and interacts well and with other vital antioxidants, such as zinc, copper and iron and Vitamins C and E.
How to get it: Quinoa
"I admit that quinoa is not exactly a household name yet, but it should be," says Glassman. "It's a complete protein source, which is another way of saying it has all nine essential amino acids." She also adds that it's a great source for Vitamin B complex, which helps skin cells to repair themselves.
Daily Dose: Substitute one serving of pasta or rice for one serving (1/3 cup) of quinoa.
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What it does: Vitamin E has been known to reduce the appearance of stretch marks, to prevent the appearance of age spots and to help maintain the skin's oil balance. In other health news, Vitamin E can also boost the immune system, promote healthy blood circulation, prevent the formation of blood clots and repair DNA.
How to get it: Coconut
"Coconut improves the absorption of the minerals calcium and magnesium," says Glassman. "Since these nutrients are crucial for a gorgeous grin, coconut is vital." She also adds that the tocopherol found in coconut oil is a fat-soluble vitamin and is an important antioxidant that helps improve skin radiance.
Daily Dose: Substitute eight ounces of water for eight ounces of coconut water during and after your workout.
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What it does: It bolsters cellular defenses in the body and medical experts believe it may contribute to the maintenance of brain function. Anthocyanidins can also protect collagen found in blood vessels and cartilage, which can reduce or even prevent varicose veins.
How to get it: Acai
"The juice from this little berry boasts ten times the antioxidant benefits of grapes and twice that of blueberries and is one of the most nutritious and powerful foods in the world" says Glassman. "Plus the phyto-nutrients in acai help protect the connective tissues in your skin and prevent wrinkles."
Daily Dose: Mix one fluid ounce with eight ounces of water.
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What it does: This vitamin strengthens the protective tissue of the skin, replenishes dry and damaged skin, helps prevent acne and is necessary for strong teeth and bones. Vitamin A is also essential for the maintenance and repair of connective tissue, replacing old cells in the body with new ones and for improving eyesight.
How to get it: Pumpkin
This fall favorite is a fabulous source of both Vitamins A and C, as well as other proteins. One study found that the antioxidants in pumpkin seeds improved the signs of arthritis and another attributes the tryptophan in pumpkin to aiding symptoms of depression.
Daily Dose: Sprinkle a handful of pumpkin seeds in yogurt or enjoy one serving (1/2 cup) of canned pumpkin.
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What it does: A lot. The antioxidants in Vitamin C lessen the deterioration of the skin's vital components, like collagen and elastin, so it helps the skin stay soft, supple and wrinkle-free. It also regulates sebaceous glands, which keep the skin from drying out (ideal for the cold winter months). Vitamin C is also essential for healing wounds, preventing age spots and strengthening the capillaries to avoid bruising, as well as the hemorrhages that become spider veins.
How to get it: Stick to berries.
"In fact, blueberries and blackberries are actually among the top scorers for antioxidant potency in fruits and vegetables," says Glassman.
Daily Dose: One cup.
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