Spring: 8 foods to eat to boost skin radiance

The key to making your skin glow and radiant is to choose a healthy diet. Food has a direct influence on the health and therefore the beauty of the skin: it is often said that "We are what we eat." The arrival of spring is therefore, rightly, a good opportunity to bring renewal to your plate and prepare your skin for the new season. Discover which spring foods to adopt now.

Summary :

1. THE ESSENTIALS OF A GOOD PLATE
2. TYPES OF FOODS THAT ARE BENEFICIAL FOR SKIN
1. Foods rich in polyphenols
2. Foods rich in vitamin C
3. Foods rich in beta-carotene
3. THE 8 SPECIAL "GLOW" FOODS TO EAT IN SPRING

THE ESSENTIALS OF A GOOD PLATE

First, it's important to choose raw, unprocessed foods that are more easily absorbed by the body. Unprocessed foods retain their nutritional integrity, providing a full range of vitamins, minerals, and other essential nutrients. Unlike processed foods, which may contain additives, added sugars, and saturated fats, raw foods are rich in fiber, vitamins, minerals, and antioxidants that are essential for good health.

Selecting foods that suit the season is also crucial: nature provides us with a variety of foods depending on the season, and these are often exactly what our bodies need at that time. In summer, when our bodies expend fewer calories but require more water, seasonal fruits and vegetables are rich in water, which helps keep us hydrated. In winter, vegetables rich in minerals, vitamins, and amino acids are particularly beneficial for strengthening our immune system and fighting seasonal ailments.

A good plate consists of well-balanced, quality foods. Therefore, the proportions to follow are broken down as follows:

•         50% seasonal vegetables, providing a variety of essential vitamins, minerals and fiber.
•         25% Carbohydrates: from sources such as whole grains, starchy foods (such as rice, wholemeal bread, sweet potato), which provide sustained energy.
•         25% plant or animal protein , such as fish, meat, legumes (like beans, chickpeas), whole grains (like spelt, quinoa) or plant alternatives (like tempeh, soy), which are essential for building and repairing body tissues.

Additionally, it is recommended to include a moderate amount of healthy oils in your diet, such as avocado, rapeseed, sesame, or camelina oil, to benefit from essential fatty acids for cardiovascular health and proper brain function.

Finishing your meal with a seasonal fruit is a great way to stock up on vitamins. It's recommended to eat them outside of meals, especially 15 to 30 minutes before or a few hours after. Fruit isn't digested the same way as other foods due to its high water and fructose content. Consumed at the end of a meal, it can block the ingestion of other foods, which can lead to acidity in the stomach.

TYPES OF FOODS THAT ARE BENEFICIAL FOR SKIN

Foods rich in polyphenols: 

These are the most powerful vectors for acting against skin aging and fighting free radicals, unstable molecules produced naturally by the body, but also under the influence of external factors such as pollution, the sun, or tobacco. They attack skin cells, weakening collagen and elastin, two proteins essential for skin firmness and elasticity.

By neutralizing free radicals, polyphenols protect skin cells from oxidative damage and thus help prevent the signs of aging:

• Wrinkles and fine lines: By stimulating the production of collagen and elastin, polyphenols help maintain the skin's firmness and elasticity.
• Pigmentation spots: by fighting against cell oxidation, polyphenols prevent the appearance of brown spots and contribute to an even complexion.
• Inflammation: The anti-inflammatory properties of polyphenols soothe sensitive and irritated skin.

It is found naturally in various foods such as white tea, harvested only in spring and loaded with polyphenols.

Besides white tea, many foods are full of polyphenols :

• Fruits: strawberries, raspberries, apples, pears, pomegranate, blueberries
• Vegetables: artichokes, broccoli, red onions, spinach
• Beans: cocoa, red beans, lentils

Foods rich in vitamin C:

Foods containing it have proven to be particularly effective at stimulating collagen and preserving skin elasticity. Vitamin C is a very good anti-aging ally, improving skin texture and brightening it. Including foods rich in vitamin C in your diet also helps increase your immune system and boost your nervous system, as vitamin C stimulates the body's natural defenses and helps fight infections.

Vitamin C is naturally present in many fruits and vegetables:

Fruits:

• Citrus fruits: orange, pomelo, lemon, clementine
• Exotic fruits: kiwi, pineapple, guava
• Red fruits: strawberries, raspberries, blackcurrants
• Other fruits: melon, papaya, mango

Vegetables :

• Cabbage: cauliflower, broccoli, kale
• Peppers: red, green, yellow
• Spinach
• Tomatoes: raw or cooked
• Parsley

 Foods rich in beta-carotene:

Beta-carotene is a natural pigment found in many plants. A precursor to vitamin A, it offers numerous benefits for the skin:

• Fights excess sebum: Beta-carotene regulates sebum production, making it particularly beneficial for oily and acne-prone skin.
• Blackhead Prevention: By reducing excess sebum, beta-carotene helps prevent the appearance of blackheads and pimples.
• UV protection: Beta-carotene acts as a natural shield against ultraviolet rays, which are responsible for premature skin aging.
• Slows down skin aging: Beta-carotene stimulates the production of collagen and elastin, two proteins that maintain the skin's firmness and elasticity.

Beta-carotene is often found in orange or green vegetables. In spring, we tend to choose carrots, spinach, and lettuce. To maximize beta-carotene absorption, it is recommended to consume raw or lightly cooked fruits and vegetables.

THE 8 SPECIAL "GLOW" FOODS TO EAT IN SPRING

White tea : Considered the world's most powerful antioxidant, white tea can be consumed year-round. It helps detoxify the body during the transition between winter and spring, replenishing the body with polyphenols necessary for proper functioning. It also gives the skin a boost of radiance.

• Apple: Rich in polyphenols and antioxidants, apples provide the skin with protective and revitalizing properties and promote cell renewal. Rich in pectin, a soluble fiber, apples also promote skin hydration by capturing water and retaining it in skin tissue.

• Rhubarb: Is an excellent source of anthocyanins, antioxidant pigments that protect the skin from oxidative stress and contribute to its radiance. It also contains vitamin K, essential for blood clotting and wound healing. A vitamin K deficiency can result in bruising and skin redness. Consuming it in spring is beneficial for boosting the immune system, which is often weakened after winter.

• Blood orange: It contains vitamin C, a nutrient essential for collagen synthesis. Vitamin C also plays an important role in protecting the skin from the sun's UVA and UVB rays. Its high antioxidant content helps combat dullness and reduce signs of fatigue, such as dark circles.

• Strawberries: They are a concentrate of vitamins C and B9 (folic acid), essential for cell renewal and skin health. They are also rich in manganese, a mineral that contributes to the production of collagen and protects the skin against UV damage.

• Artichoke: This vegetable contains inulin, a sugar that is not digested by metabolism and helps nourish the intestinal flora and strengthen the immune system. Inulin also promotes the elimination of toxins, thus contributing to the detoxification of the body and a brighter complexion.

• Radish: This food is packed with fiber and low in carbohydrates. It also has diuretic properties that stimulate the elimination of toxins and excess water, contributing to a clearer, more detoxified complexion.

• Cucumber: It helps ensure good transit thanks to its high water concentration, as it is 90% water. Cucumber is rich in vitamin K, an important vitamin for blood clotting and bone health.

 

For a fresh and radiant complexion this spring, eat a diet rich in nutrients essential for healthy skin. Choose foods rich in polyphenols, vitamin C, and beta-carotene, such as white tea, apple, rhubarb, blood orange, strawberry, artichoke, radish, and cucumber.

In addition to a healthy diet, don't forget to moisturize your skin and protect it from the sun. Apply sunscreen daily and wear a hat and sunglasses for optimal protection.