What should you eat to have beautiful skin?
I have dry skin, it feels tight. This drying out can be genetic and / or triggered by the environment (wind, dry air, pollution, etc.), exposure to irritants or certain diseases (eczema, etc.). It is necessary to rebalance the hydrolipidic film of the skin in good fats and in water.
“Drinking at least 1.5 l, in regular doses, is essential for those who want to save their skin”, according to Dr Laurence Benedetti, micronutritionist. This will “water” the dermis, the deep layer of the epidermis, the equivalent of a water table for the soil. “To“ lubricate ”the skin, you have to season your salads every day with 2 tbsp. to s. a mixture of 2/3 rapeseed or walnut oil and 1/3 borage or evening primrose oil. ”
I choose eggs from hens partly fed on flax seeds, these eggs are richer in omega-3. I plan fatty fish twice a week (mackerel, sardines)
I have imperfections. Certain foods can cause or amplify acne, oily or combination skin, blackheads and pimples by increasing the secretion of sebum and by retaining it. In addition to a skin treatment, it is necessary to revise your food hygiene. I cast the sweets. “Sweet foods (candies, cookies) quickly increase the blood sugar concentration, explains Dr Nadine Pomarède, dermatologist. The insulin level rises and stimulates the production of sebum. ” Oilseeds, fruits or chocolate with more than 80% cocoa (not very sweet) are preferred.
I switch to whole or semi-complete cereals, preferably organic. I prefer lean meats and poultry. I limit dairy products. “Better to moderate the consumption of dairy products to 2-3 per day, preferring those of sheep or goats. ” I adopt the seafood reflex. “They are rich in zinc which regulates the production of sebum”, according to Dr. Pomarède. Also found in calf’s liver, wheat germ, pumpkin seeds.
I want to prevent wrinkles and spots. Skin aging is also linked… to our plate! I bite into oilseeds. “They nourish and lubricate cell membranes, and vitamin E, an antioxidant, protects tissues and maintains their elasticity,” said Laurence Benedetti. We eat a handful (about 30 g) each day, and we swap the butter for pureed almonds, hazelnuts … I also bite into fresh fruit. Citrus fruits, kiwis and red fruits are rich in vitamin C which, through the production of collagen, helps in the formation of connective tissue in the skin. It is also found in parsley, cabbage, peppers … to consume raw or al dente because vitamin C fears heat.
I choose starches based on their low glycemic index (brown rice, quinoa, buckwheat, pulses, etc.) and I limit as much as possible to sweet products (candies, cakes, etc.). I prefer gentle cooking. Grilled meats, pan-fried … again cause glycation (caramelization) fatal to collagen. We cook with steam, stew, water …
I find it difficult to tan. In addition to taking shade with sun care, consuming foods rich in carotenoids helps prevent burns. So head for a rainbow plate!
I switch to orange. “Carrots, apricots, mango, pepper, melon… are rich in beta-carotene, which stimulates the production of melanin, the skin pigment that gives it a tan”, according to Laurence Benedetti. Also, yellow foods (egg, pepper, corn…) containing lutein, a powerful carotenoid. I cook the tomatoes. Cooking increases their lycopene content, an antioxidant that protects the skin from sunlight. They are eaten in coulis, mashed potatoes, stuffed, roasted … I adopt wheat germ. On salads, dishes … rich in vitamin E, an antioxidant that protects melanin from free radicals.