Our skin is exposed to wind, sun, pollution, cold and humidity every day. To fight against all these external aggressions and preserve our skin, it is essential to hydrate it daily with appropriate care. But not only! Did you know that the appearance and health of our skin is also intimately linked to what we eat? Here are 10 foods to eat regularly to have bright, healthy skin.
Oily fish such as sardines, salmon or mackerel are rich in omega 3. These, essential to our body, are not synthesized by our body and must therefore be provided daily through food. They nourish the skin and participate in its healing thanks to their anti-inflammatory properties. Fish are also rich in vitamin E and thus help protect our cells against oxidative stress.
Seafood is an excellent source of zinc. This trace element plays an important role for growth, neurological functions or even the immune response. It is also an excellent ally for having perfect skin. A powerful antioxidant, it helps fight cell aging and acts on inflammation and healing, helping to prevent certain skin problems such as blemishes or dermatitis.
oilseeds to have beautiful skin, oilseeds such as almonds, walnuts, hazelnuts, or even chia seeds are very interesting. Because they are sources of omega 3 and benefit from a high content of minerals and trace elements. (magnesium, calcium, iron, zinc, manganese, magnesium, potassium). They provide essential nutrients to our skin to fight against skin problems such as pimples or acne caused by an overproduction of sebum. (A lipid film that prevents the skin from drying out and can, in fact, clog. the pores when it is secreted in too much quantity!).
Fruits and vegetables rich in beta-carotene
Fresh fruits and vegetables are foods rich in nutrients essential for our health. Some such as carrots, apricots or tomatoes are also richer in beta-carotene, a precursor pigment of vitamin A, known for its antioxidant properties. It is known for its role in activating and prolonging tanning because it plays an important role in the synthesis of melanin, which is responsible for the color of our skin. It also helps protect the skin from sun damage.
As well as being rich in beta-carotene, tomatoes also provide another powerful carotenoid: lycopene, a natural pigment that gives tomatoes their red color. Benefiting from important antioxidant properties, lycopene is thought to protect our cells from damage caused by free radicals, which are partly responsible for premature aging of the skin.
To take full advantage of the benefits of lycopene, it is recommended to consume tomatoes in cooked form and accompany with fats such as a drizzle of olive oil. Indeed, the bioavailability of lycopene is improved in the presence of lipids. Also, in equal portions, the amount of lycopene present in cooked tomatoes is much greater than that contained in raw tomatoes! But no pizza mono-diet on the pretext that the tomato sauce is rich in lycopene (eh)!
Lemon for perfect skin, lemon is a fruit very rich in vitamin C which is necessary for healing. It is also essential for the synthesis of collagen, a protein abundant in the human body whose role is to “support the skin” by providing it with firmness, resistance and elasticity. Lemon also contains flavonoids, powerful antioxidants that neutralize free radicals responsible for premature cellular aging of our skin.
Whole grains and legumes
Grains and pulses can be an excellent source of nutrients. Indeed, they are rich in vitamins of the B groups, such as vitamin B5, B6, and B9, essential for maintaining perfectly healthy skin. They are also rich in zinc, iron, selenium, and magnesium. For cereals, the majority of nutrients are found in the husk. So it is more interesting to favor whole or semi-complete cereals to take advantage of all their benefits.
avocado to nourish the skin
Avocado is an oleaginous fruit, that is, rich in fat. It indeed provides an interesting amount of fatty acids beneficial to the skin in particular omega 3, 6, and 9 which allow nourishing in depth. It is also a good source of vitamin E.
To have perfect skin and prevent tightness and dryness of the skin, avocado can also be used externally as an oil or as a mask!
Red fruits such as currants, raspberries or blackberries are very rich in anti-oxidants. They protect our skin and prevent its premature aging by limiting the damage caused by free radicals and oxidative stress.
Don’t forget The water! It is essential for countless physiological processes within the body such as digestion, waste disposal, and tissue protection. Thus, staying sufficiently hydrated is essential to have perfect, luminous, supple skin without tightness. To meet your water needs, it is recommended to drink around 2 liters of water per day. Knowing that our daily needs are increased in the event of physical activity or hot weather!