Foods to eat for beautiful skin
Essential fatty acids
Omega-3 and Omega-6 are essential fatty acids for the human body. They are responsible for keeping the epidermis hydrated. They protect the skin from external aggressions by retaining moisture, thus reducing the appearance of signs of aging.
Where to find some?
In oily fish: salmon, mackerel, herring, sardines, tuna, etc.
In vegetable oils: olive oil, rapeseed oil, walnut oil, flax oil, soybean oil, grape seed oil, etc.
In oilseeds: walnuts, hazelnuts, pistachios, almonds, pine nuts
But also: in eggs, avocados, spinach, watercress, etc.
Antioxidants
Antioxidants protect skin from damage caused by free radicals and sun exposure. Both are responsible for skin aging , and their effects are amplified by smoking, stress, and poor diet. Antioxidants are therefore essential in your diet for beautiful skin.
Where to find some?
In plants: artichoke, red fruits, green tea, white tea, thyme, apple, cocoa, ginger, goji berries, etc.
Vitamins
Vitamins are great for your skin, but they're also great for your nails and hair! Vitamin C gives skin elasticity and radiance, vitamin A hydrates and protects against UV rays, vitamin B repairs skin, and vitamin E slows down skin aging.
Where to find some?
Vitamin C: Guava, peppers, blackcurrants, parsley, kiwi, broccoli, papaya, citrus fruits, cabbage, etc.
Vitamin A: Liver of farm animals, butter, egg yolk, crème fraîche, parmesan, etc.
B vitamins: brewer's yeast, offal, whole wheat, rice, seafood, green vegetables, etc.
Vitamin E: Wheat germ oil, almonds, sunflower seeds, hazelnuts, sunflower oil, etc.
Trace elements
Trace elements play a recognized biological role in the skin: this is particularly the case for zinc, selenium, iron, and magnesium. Zinc regulates sebum secretion and helps the skin heal; selenium fights cellular aging; iron restores a healthy glow and strengthens hair and nails; and magnesium helps combat stress, which can cause skin problems.
Where to find some?
Zinc: seafood, offal, legumes, eggs, etc.
Selenium: Brazil nuts, oysters, tuna, offal, herring, sardines, etc.
Iron: seafood, calf's liver, red meat, black pudding, lentils, soy, etc.
Magnesium: almonds, peanuts, brown rice, chickpeas, banana, peas, etc.
Beta-carotene
Beta-carotene is a healthy-looking antioxidant that prepares the skin for tanning and protects it from UV rays . It is present in colorful plants (orange, red, or green). To benefit from all the benefits of this antioxidant, choose ripe, seasonal fruits and vegetables.
Where to find some?
In colorful vegetables: sweet potato, carrots, pumpkin, spinach, lettuce, apricot, mango, melon, tomato, pepper, etc.
