Increasing surface treatments is not always the right solution for achieving beautiful, healthy skin. Sometimes, it’s simply enough to change things in your diet to see its appearance improve and to keep it healthy.
Drink plenty of water, limit junk food, alcohol and tobacco, and engage in regular physical activity; these help protect and enhance it.
Some dietary supplements are also recommended, such as collagen and hyaluronic acid.
Here are the 16 foods to prioritize for healthy skin! For a full understanding of the skin’s functions and which nutrients benefit it, read on after the list.
Also read | A pharmacist has selected the best supplements for the skin
1. Spirulina
This cyanobacterium helps improve the appearance of the skin and contributes to its cellular renewal.
It is rich in antioxidants (gamma-linolenic acid, phycocyanin, carotenoids, selenium and zinc), which act against skin aging by preventing the formation of free radicals.
Recipe ideas : it is consumed as a powder; it can be incorporated into a drink, a ginger lemon infusion ginger. Or into a cucumber and apple juice to soften its taste, with a freshly squeezed orange. Indeed, vitamin C will enhance spirulina’s iron absorption. We combine it with our smoothie recipes and our sweet as well as savory dishes. In flakes, you can sprinkle it over a salad, an omelet, or mix it into a purée; its slight iodine taste will be present, as well as its pretty color and crunchy touch.
Also read The 3 best spirulinas according to a pharmacist
2. Maca
Maca maca is made up of numerous minerals and trace elements (iron, magnesium, zinc, copper, calcium, phosphorus, selenium) as well as antioxidants (flavonoids, isothiocyanates).
It improves the appearance of the skin, its complexion, and promotes its hydration. It reduces the skin’s sensitivity to temperature changes, and also helps treat hormonal acne.
Recipe ideas: the powder is easy to use in both savory and sweet dishes. You can add it to crepe or pancake batter. You can make indulgent, creamy drinks like the Macacchino or Maca smoothies… Here are some recipe inspirations from Instagram.
Also read | Everything you need to know before buying a dietary supplement for acne
3. Borage oil
This oil is produced by cold pressing from the seeds of the plant found on the European continent. It is rich in polyunsaturated fatty acids of the omega-6 type, particularly linoleic acid which give it antioxidant and anti-inflammatory properties.
Recipe ideas : it can be used to dress salads, on its own or in combination with other oils such as flaxseed oil rich in omega-3.
4. Guarana
The guarana is a great source of antioxidants, among which are caffeine, but also tannins, theobromine (as in cocoa), catechin, and saponins.
These antioxidants fight the action of free radicals and thus protect our cells from oxidative stress. Their action is particularly effective against skin aging.
Recipe ideas: the powder is easy to incorporate into our everyday diet. It can be diluted in water, in a juice with beet, orange and honey for example, or mixed into yogurt or a smoothie.
Also read the How to choose the best guarana
5. Cod (fresh cod)
Cod is an excellent source of proteins complete thanks to the amino acids it contains and supports the maintenance and repair of skin tissues.
It is also rich in selenium and omega-3s (AED and ADH), hence antioxidant and anti-inflammatory properties for the skin.
Recipe ideas: you can use fresh cod or desalinated cod in cooking. In brandade, it is mixed with mashed potatoes, parsley and garlic before baking. You can make salads with cod, chickpeas, onions and olives, for example. It can be served with steamed vegetables and an aioli. Or even make delicious Caribbean accras 🙂
6. Goji berries
These berries contain antioxidants (carotenoids including beta-carotene) that particularly help fight oxidative stress and promote collagen production, acting as an anti-aging agent for the skin.
Recipe ideas: as dried fruit, a very convenient way to eat them, either plain, like you would savor dried fruits, or sprinkled on a sweet recipe like an oatmeal porridge or on a savory one such as a rice salad. They can also be consumed as juice.
7. Brazil nuts
This oilseed has many benefits. In terms of selenium intake, it takes the prize: a single nut is enough to cover our daily needs!
It also contains a good amount of vitamin E and zinc. Selenium combined with vitamin E helps fight free radicals and the aging of skin cells.
Recipe ideas: you can sprinkle Brazil nuts on an oatmeal porridge and embellish it with goji berries. They work very well in our cake recipes, in brownies or cookies, for example!
8. Oysters
This mollusk is packed with nutritional benefits! It is notably an excellent source of zinc, selenium, vitamin A, and EPA and DHA omega-3 fatty acids. These nutrients confer beneficial properties to the oyster for the skin (antioxidant, anti-inflammatory, and collagen-production-stimulating effects, for example).
Recipe ideas: if you don’t appreciate milky oysters, be sure to eat them during months with an R (January, February, March, etc.)! Purists will enjoy them as is, raw after opening to benefit from their properties and briny, iodine-rich flavor. You can dress them with lemon juice or a shallot vinaigrette. You can also bake them for a more indulgent version with cream, white wine, shallot and Parmesan.
9. Matcha
Matcha is a treasure trove of antioxidants! It contains a large amount of catechins, a flavonoid that gives it its umami flavor.
Thus, following a matcha regimen could help improve the skin thanks to detoxifying and purifying effects.
Recipe ideas: Pure powder diluted in hot water or plant-based milk for a delicious matcha latte. Matcha also incorporates very well into desserts and pastries!
10. Aloe vera
The consumption of this succulent plant has a cleansing and protective effect on the skin, thanks to the many antioxidants and vitamins it contains (A, C, E and B vitamins). It is a true ally for skin beauty. It helps in particular to treat acne, protect the skin from UV rays, and prevent skin aging.
Recipe ideas: you can incorporate its juice into smoothies and gazpachos. It can be eaten in pieces in salads, or used as a thickener in our purees and sauces.
11. Carrots
The darker they are, the more concentrated they are in beta-carotene! Thus brown carrots would contain twice as many carotenoids as orange carrots. They would then help reduce the effect of free radicals on the skin.
Recipe ideas: it is preferably eaten raw. You can prepare an oriental-style carrot salad with blood oranges and a sauce of chopped cilantro and cumin. You can also consume it as juice paired with apples and ginger. In cooked form, you can prepare a creamy carrot soup with cumin and turmeric, delicious and comforting in winter!
12. Kale
The kale is a very good source of vitamin C. This vitamin helps strengthen the skin and promotes collagen synthesis.
Furthermore, kale contains vitamin A (a 100 g serving of kale meets daily requirements) which contributes to skin health thanks to its antioxidant properties.
Recipe ideas : eating it raw in a salad is the best way to enjoy its benefits. Dress it with cranberries or pomegranate seeds, nuts, feta, oranges, and season with lemon. You can also eat it as chips, in soup, make guacamole, pesto, incorporate it into green smoothies, a nutritional boost!
13. Sweet potato
This tropical tuber is a good source of vitamin A, C and beta-carotene. Dark-colored sweet potatoes are richer in anthocyanins, a flavonoid with antioxidant and anti-inflammatory properties.
Recipe ideas : as fries, chips, or mashed, it can replace the potato in a shepherd’s pie. If you prefer it sweet, you can take inspiration from an Antillean recipe and make it into a moist cake with butter, eggs, milk, coconut sugar, a vanilla bean and a hint of rum!
14. Camu camu
The camu camu is a very good source of vitamin C, containing between 3% and 9%! Taking one teaspoon of powder provides 750% of the RDA (recommended daily allowance) for vitamin C.
This vitamin allows our body to synthesize collagen, the protein that structures and strengthens our skin.
Recipe ideas : it is found in Europe in powdered form. You can easily add this powder to a smoothie or a yogurt. It can also be mixed into water. Note its rather bitter taste if it is not paired with something sweet.
15. Acerola
This berry is an intense antioxidant . Its antioxidant effectiveness is notably due to its high content of vitamin C. It helps fight free radicals, molecules that damage and accelerate the aging of the skin.
It also stimulates the production of collagen.
Recipe ideas : acerola powder can be easily incorporated into smoothies, juices, and yogurts. When pure, its flavor is tart. Be mindful of sugars or flavorings frequently added to the powder!
16. Blueberries
These berries are rich in flavonoids (proanthocyanidins and anthocyanins) and in vitamin C. The riper the fruit, the more concentrated it will be in antioxidants! They give it properties that help fight free radicals.
Recipe ideas : you can sprinkle raw berries on your smoothie bowls, adding, for example, nuts such as almonds or walnuts. As juice, jams, jelly, or coulis to pair with fresh cheese (fromage blanc) or a plant-based yogurt, for example.
Skin, what’s that?
The skin is the largest and heaviest component of the human body; it covers an area equivalent to 2m2 and can weigh up to 4 kg on average! Its thinnest thickness: 0.05 mm at the eyelids. The thickest: 5 mm at the soles of the feet.
It consists of two main layers, the epidermis and the dermis. Both are located above a layer of fat called the hypodermis.
The epidermis, the superficial layer
It is made up of more than 85% cells responsible for synthesizing keratin, the protective substance that contributes to its firmness and strength.
These cells renew themselves through the process of desquamation: they divide and then migrate to the upper layer before detaching from the skin.
The other cells are melanocytes, producers of melanin, responsible for skin pigmentation and which protect it from solar radiation.
As for Langerhans cells, they play a role in immune responses.
The dermis, the thickest layer of the skin
There are fibroblasts, specific cells that synthesize collagen and elastin. Collagen is the most important structural protein.
It provides the skin with its strength and flexibility. Elastin, another structural protein of the skin, contributes to its elasticity.
Wrinkles appear when the fibers of the dermis deteriorate.
Dermal cells are supplied by numerous blood vessels. A vast network of lymphatic vessels, nerves and sweat glands (glands that secrete sweat) also run through it.
The hypodermis, the deep layer
The hypodermis is mainly composed of fat cells, called adipocytes, as well as nerves and blood vessels. It serves as thermal protection and an energy reserve.
In terms of chemical composition, the skin is on average 70% water (about 9% of the water contained in our body). That’s one reason why hydration is essential for the skin! So always remember to drink plenty of water.
25% of proteins, including the proteins mentioned above (keratin, collagen and elastin), 2% lipids. The remaining percentage consists of mineral salts such as calcium, magnesium, or zinc.
What are the main functions of the skin?
An essential protective barrier
The skin constitutes a true physical, biochemical and immune barrier against external aggressions. It acts as a bulwark against mechanical assaults such as impacts and injuries, thanks to its elasticity and compressive properties.
It reduces the risk of penetration by unwanted agents such as bacteria and viruses through the action of the hydrolipidic film (an emulsion of water and lipids present on the skin’s surface) and Langerhans cells.
The melanocytes of the skin absorb UV rays to prevent them from penetrating into the deeper layers.
An essential thermal regulator
The skin acts as a regulator of body temperature which must be maintained around 37°C to allow the body to function properly.
Thus, when temperature is high—during physical exertion or in the case of fever—dilation of the blood vessels (or vasodilation) occurs, promoting heat loss.
At the same time, the sweat glands will secrete more sweat. Up to one liter of water per day is expelled in this way!
Conversely, when it is cold, the blood vessels will constrict (vasoconstriction) and sweat secretion will be reduced so that the skin can act as an insulator.
It plays a role in vitamin D metabolism
The “sunshine vitamin”, vitamin D is synthesized by the action of UVB. It is estimated that the sun provides between 80 and 90% of the body’s vitamin D needs.
It is present in our diet (fatty fish, eggs, mushrooms…) to a much smaller extent. It helps calcium bind to bones.
A sensory organ
The skin gives us sensitivity to heat, cold, pain, and touch, thanks to a network of sensory nerves responding to various external stimuli. The skin’s sensory receptors are particularly numerous on the face and extremities.
Meissner’s corpuscles are skin endings that allow us to feel brushing sensations, for example. It’s thanks to them that we become more aware of wearing clothes a few seconds after putting them on!
The reflection of our emotions
Redness on the cheeks, goosebumps, or a pale complexion are various skin reactions and indicators of our emotional state (anxiety, fear, for example)!
Thus, in case of stress, certain reactions generally occur in our body: the heart races, the skin pales, and the sweat glands secrete more sweat.
If such reactions occur regularly, they can impair the skin’s protective function and cause redness, itching…
Essential nutrients for healthy skin
Proteins
Main components of keratin, collagen, and elastin, proteins are essential to maintaining the skin’s structure.
Vitamin A and beta-carotene
Vitamin A has antioxidant properties; it protects the skin from the effects of free radicals. These are associated with oxidative stress, which promotes the development of wrinkles.
Beta-carotene, a pigment found in certain plants, is a provitamin A, meaning the body can convert it into vitamin A. It belongs to the family of carotenoids (yellow-orange pigments).
Vitamin C
One of the main functions of vitamin C is to stimulate collagen synthesis, a protein considered the skin’s cement.
Another key function for the skin is that it acts as an antioxidant and protects its cells from the action of free radicals. It also contributes to wound healing.
Read also | Everything you need to know before buying vitamin C
Vitamin E
Vitamin E has a restorative effect on the skin, thanks to its antioxidant properties. It also helps maintain the skin’s elasticity and suppleness.
Omega fatty acids
Omega-3 fatty acids are lipids, and there are three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is described as “essential” because the body cannot synthesize it on its own. A study suggests they have a preventive effect against ultraviolet rays.
They may also reduce inflammation caused by acne and help fight skin aging by acting against free radicals. In addition, they may make the epidermis more resilient and more elastic.
Omega-6s, like omega-3s, are polyunsaturated fatty acids. Among them linoleic acid is recognized for promoting skin elasticity and its barrier function.
Also read | The criteria for choosing the best omega-3
Zinc
The skin contains about 5% of the total amount of zinc present in our body. This trace element plays an essential role in collagen synthesis; it promotes skin healing and may reduce acne lesions.
Also read | Criteria to consider before buying zinc
Selenium
This antioxidant trace element slows skin aging by acting against free radicals.
Furthermore, a study conducted by various French universities suggests its protective effect against UVA on fibroblasts, the specific cells that synthesize collagen and elastin.
