What to eat to have beautiful skin?

Antioxidants: to fight against skin aging

Antioxidants are the skin's best allies to fight against oxidative stress, responsible for premature skin aging. They neutralize free radicals generated by pollution, the sun, stress, or tobacco.

Where to find them?

• Vitamin C : in citrus fruits, kiwi, strawberries, red peppers, broccoli.

• Vitamin E : in almonds, hazelnuts, avocado, sunflower seeds, vegetable oils (wheat germ oil, sunflower oil).

• Beta-carotene: in carrots, sweet potatoes, mango, spinach, pumpkin.

• Polyphenols: in green tea, raw cocoa, red fruits, grapes, red onions.

What effects on the skin?

Antioxidants make your skin radiant and more supple. They help you fight fine lines, wrinkles, and pigmentation spots.

 

Good fats: for supple and well-hydrated skin

Lipids are essential for the suppleness and good hydration of the skin. They participate in the formation of cell membranes and the hydrolipidic film that protects the epidermis.

Which ones to favor?

• Omega-3: fatty fish (salmon, sardine, mackerel), flax seeds, chia seeds, walnuts, rapeseed oil.

• Omega-6 (in small amounts): vegetable oils (sunflower, grape seed).

• Omega-9: olive oil, avocado, hazelnuts.

What effects on the skin?

Good fats help prevent skin dryness, reduce inflammations (acne, redness), and improve skin elasticity.

Proteins: to regenerate the skin

The skin is a living organ, largely made up of proteins, notably collagen and elastin, which ensure its structure and firmness. A sufficient protein intake is therefore essential for your cell renewal.

Plant proteins

Plant proteins have certain benefits for the skin and overall health:

• They are less inflammatory than animal proteins because they contain less saturated fatty acids, which can reduce skin inflammations (acne, redness);

• They are rich in antioxidants, fibers, and micronutrients and are therefore ideal for skin radiance and health.

What effects on the skin?

Proteins make your skin firmer, and help it heal better. They are also great allies to help slow down skin sagging.

Hydration: essential for beautiful skin

Drinking enough water is essential if you want to maintain supple, plump, and radiant skin. Water helps eliminate toxins, hydrate skin cells, and maintain good blood circulation.

What to drink?

• Still or sparkling water (1.5 to 2 liters per day);

• Herbal teas (chamomile, nettle, burdock) or green tea, rich in antioxidants;

• Homemade vegetable juices (carrot, cucumber, celery)

To limit:

• Sugary drinks

• Alcohol

• Excess coffee

Also moisturize your skin externally

Also make sure to moisturize your skin by offering it cosmetics with impeccable composition, silicone-free, without irritants, endocrine disruptors, PEG, pollutants...

For the face, the soothing Grangettes cream is ideal. Enriched with moisturizing actives like hyaluronic acid, squalane, and allantoin, it nourishes your skin and balances it. If you want to slow down your skin sagging, turn to the Grangettes anti-aging cream.

 

For the body, after the shower, use the regenerating body milk. Moisturizing and soothing, it contains micro-fragmented hyaluronic acid, and can make a remarkable difference to your skincare routine. This expert formula maintains the skin's structure and regulates its hydration.

 

Low glycemic index foods: to avoid pimples and inflammation

A diet rich in fast sugars and high glycemic index foods can cause insulin spikes, promoting sebum production, inflammation, and skin eruptions. This can worsen acne, rosacea, or other skin problems.

Which foods to prioritize?

Consume whole grains (brown rice, quinoa, oats), legumes (lentils, beans, chickpeas), whole fresh fruits (avoid juices), sweet potato.

To avoid or limit:

Avoid industrial pastries, white bread, candies, sodas, fried potatoes. 

Detoxifying foods: for a radiant complexion

Certain foods help the liver, kidneys, and skin better eliminate toxins. However, skin clogged with metabolic waste tends to be dull, oily, or prone to imperfections.

 

Consume regularly:

• Lemon: it stimulates the liver and brightens the complexion;

• Artichoke, black radish: they are available as dietary supplements and are powerful liver detoxifiers;

• Cabbage, broccoli, spinach: they are rich in sulfur, which supports toxin elimination;

• Parsley, coriander: they are diuretic and purifying.

Vitamins and minerals essential for the skin

• Zinc: anti-inflammatory, it regulates sebum and promotes healing. You can find it in oysters, pumpkin seeds, lentils, eggs;
• Selenium: it protects cells from oxidative stress. It is found in Brazil nuts, fish, eggs, whole grains;
• Vitamin A: it promotes cell renewal. It is found in liver, butter, eggs, orange vegetables (carrot, pumpkin);
• Vitamin B5: it is moisturizing and restorative. It is found in brewer's yeast, egg yolk, avocado;
• Silica: it participates in collagen synthesis. It is found in nettles, horsetail, whole grains.

Example of a typical day for radiant skin

At breakfast

Start your day with a red fruit, banana, chia seed smoothie and almond milk, a slice of whole grain bread with almond butter, and a green tea.

At lunch

Cook a grilled salmon fillet, quinoa with steamed vegetables (broccoli, carrots, zucchini) with a drizzle of lemon and olive oil, then a kiwi or an orange for dessert.

At snack time

Enjoy a small snack with a handful of nuts, a square of dark chocolate, a fresh fruit and a burdock infusion.

At dinner

For dinner, a homemade vegetable gratin (leek, celery, carrot), scrambled eggs or soy sauce sautéed tofu, along with a salad (lettuce, tomato or cucumber), garnished with pumpkin seeds and avocado, and a plant-based yogurt for dessert!

In summary: the 10 golden rules for beautiful skin through diet

1. Drink at least 1.5 L of water per day
2. Favor fresh and colorful fruits and vegetables
3. Include omega-3s in your diet
4. Reduce refined sugars and ultra-processed products
5. Favor plant proteins
6. Avoid comedogenic foods (dairy products, sugars) if your skin is sensitive to them
7. Regularly consume antioxidants
8. Consider zinc or brewer's yeast cures in case of acne
9. Eat " live ": minimally processed foods, organic if possible
10. Listen to your skin: it often reflects what is happening in your gut!