Our skin is a living organ that constantly evolves, adapts and renews itself. It is a reflection of our health, but also of our lifestyle. Combined with appropriate cosmetic treatments, a varied and balanced diet can allow us to maintain beautiful skin and preserve its suppleness and elasticity. What foods should you choose and what foods should you avoid to have beautiful skin? Centifolia reveals its advice to you.
What is the role of diet on our skin?
Our eating habits are generally associated with our figure (body size), but we often forget that they also play a determining role in the health of our skin. Adopting a balanced and varied diet is the essential starting point of a beauty routine, preventing in particular the appearance of inflammations on the face such as spots, redness, itching and dryness. Having a balanced diet will also allow you to promote good bacteria in the skin. Do not hesitate to reread our advice to learn everything about the skin microbiota and the importance of boosting the skin’s good bacteria. Healthy eating habits involve incorporating foods rich in vitamins and minerals, proteins and good fats into each meal. Also, it is better to favor fresh and unprocessed products. A wide range of flavors and scents are available to you to awaken the radiance of your skin, so what to eat? We tell you everything!
What foods to choose to have beautiful skin?
First, let’s define what beautiful skin is. Beautiful skin is naturally radiant: it is smooth, toned and luminous. We can obtain this result thanks to makeup for example, but naturally beautiful skin is obtained in particular thanks to good hygiene and a healthy lifestyle, and this requires above all a varied and balanced diet. Here is a non-exhaustive list of skin-friendly micronutrients:
- Vitamin E : it is recognized for its anti-inflammatory effect and its richness in antioxidants. It also plays an important role in hydrating the skin. Avocados, dried fruits, almonds, hazelnuts and vegetable oils (mainly wheat germ, argan, sunflower and olive oil) are rich in vitamin E.
- Vitamin A : better known as beta-carotene, it helps protect the skin by promoting its pigmentation and is also associated with good hydration. Fruits and all colored vegetables (carrots, peppers, tomatoes, melon, etc.), but also eggs, dairy products and offal are rich in vitamin A.
- Vitamin C : it’s a real radiance booster. Vitamin C is an antioxidant, it promotes the production of collagen and acts against skin aging. It also plays an essential role in pigmentary disorders. Citrus fruits (orange, lemon, grapefruit), kiwi, raspberries, tomatoes and certain vegetables such as peppers, broccoli and Brussels sprouts contain vitamin C.
- Omega 3 : these essential fatty acids are found in all the cells of the body, they allow the elasticity and hydration of our skin. Fish oils and fatty fish (mackerel, herring, sardines, salmon), extra-virgin vegetable oils (flax, walnuts, rapeseed) and oilseeds are rich in omega 3.
- Omega 6 : these essential fatty acids provide protection and hydration to the skin. All meat fats as well as borage, evening primrose and sunflower oils are rich in omega 6. However, be careful not to consume in excess, an excess of Omega 6 leads to inflammation.
These new eating habits must be accompanied by a beauty routine adapted to your skin type in order to boost its natural radiance. Don’t hesitate to reread our advice for adapting your beauty routine to your skin type.
What foods to avoid to have beautiful skin?
To have beautiful skin, there is no question of ignoring your favorite foods, those which are generally rich in fat, salt or sugar. The good beauty reflex is to maintain a fair balance between each food, to treat yourself to a few small pleasures, without excess. So, what are these “pleasure” foods that mistreat our skin?
- Industrial sugars : candy, milk chocolate or white chocolate, cakes… These foods considerably increase the glycemic index. The pancreas then produces insulin to transfer it into the cells, thus stimulating the sebaceous glands, leading to the production of sebum, therefore pimples.
- Salt : Consuming in excess, salt would be responsible for drying out the skin, resulting in a dull complexion. Choose gray, unrefined salt, better for your taste buds and your health.
- Saturated fats : fatty foods require significant intestinal work to digest and filter the excess fat absorbed. If it is saturated, this is reflected on our skin by a tired complexion and the appearance of imperfections such as pimples.
- Gluten : it is found in cereals such as wheat, rye, barley, spelt and even oats. You will therefore find gluten in many foods such as pasta, pizza, sweet and savory cakes, certain breads, etc. The proteins contained in gluten promote the development of redness and small pimples. So choose gluten-free foods.
Finally, avoid alcohol, tobacco, prolonged exposure to the sun or pollution in order to preserve the natural radiance of your skin. Don’t hesitate to reread our tips for having beautiful skin without using makeup.
