Our skin is exposed to wind, sun, pollution, cold and humidity every day. To fight against all these external aggressions and preserve our epidermis, it is essential to moisturize 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 sardine, salmon or even 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 properties anti-inflammatory. 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 the immune response. It is also an excellent ally for having perfect skin. Powerful antioxidant, it helps fight against cellular aging et acts on inflammation and scarring, helping to prevent certain skin problems such as imperfections or dermatitis.
Oil seeds such as almonds, walnuts, hazelnuts or even chia seeds are very interesting because they are sources ofomega 3 and benefit from a high content of minerals and trace elements (magnesium, calcium, iron, zinc, manganese, magnesium, potassium, etc.). They provide essential nutrients to our skin to fight against skin problems like pimples or acne caused by overproduction of sebum (a lipid film which prevents the skin from drying out and which can indeed clog the pores when it is secreted in too large a 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 vitamin A, recognized for its antioxidant properties. He is known for his role in theactivation and prolongation of the tan because plays an important role in the synthesis of melanin, responsible for the coloring of our skin. It also allows protect the skin from sun damage.
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Tomatoes in addition to being rich in beta-carotenes also provide another powerful carotenoid: lycopene, a natural pigment that gives the tomato its red color. Benefiting from important antioxidant properties, lycopene would protect our cells from damage caused by free radicals partly responsible for premature aging of the skin.
To obtain the maximum benefit from lycopene, it is recommended to eat tomatoes in cooked form and accompany by fats like a drizzle of olive oil. Indeed, the bioavailability of lycopene, is improved in the presence of lipids. Also, in equal portion, the amount of lycopene present in cooked tomatoes is much greater than that contained in raw tomatoes! But no pizza diet on the pretext that tomato sauce is rich in lycopene (eh)!
Lemon is a fruit very rich in vitamin C which is necessary for the healing. It is also essential for the synthesis of collagen, an abundant protein in the human body whose role is to "support the skin" by providing it firmness, resistance and elasticity. Lemon also contains flavonoids, powerful antioxidants that neutralize the free radicals responsible for premature cellular aging of our skin.
Whole grains and legumes
Grains and legumes can be an excellent source of nutritional elements. Indeed, they are rich in group B vitamins, such as vitamin B5, B6 et B9, essential for maintaining perfectly healthy skin. They are also rich in zinc, iron, selenium and magnesium. For cereals, most of the nutrients are found in the husk, so it is more interesting to focus on whole or semi whole grains to enjoy all their benefits.
Avocado is an oleaginous fruit, that is to say 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 to nourish in depth. It is also a good source of Vitamin E.
To have perfect skin and prevent tightness and skin dryness, avocado can also be used externally in the form of an oil or a mask!
Red fruits such as currants, raspberries or blackberries are very rich in antioxidants. They protect our skin and prevent its premature aging by limiting the damage caused by free radicals and the oxidative stress.
Not to forget: Water! It is essential for countless physiological processes within the body such as digestion, thewaste disposal and the tissue protection. So staying sufficiently hydrated is essential to have perfect, luminous, supple skin without tightness. To meet your water needs, it is recommended that you drink approximately 2 liters of water per day, while knowing that our daily needs are increased in the event of physical activity or hot weather!