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9 foods that help you have beautiful skin (without redness and imperfections)

Redness, oily skin, dryness… There are many minor skin problems that can affect the epidermis. Here is a selection of 9 foods that make you look good and help maintain healthy skin.

“Health is on the plate!” And that of the skin too! The diversity and quality of the diet play a role in protecting the skin, in addition to regular maintenance.

On the same subject

Longevity foods

Take daily care of your skin

The attention paid to your skin helps maintain its suppleness, hydration and complexion.

It is recommended to take care of it, thanks to very simple recommendations:

  • a daily hydrationusing a treatment adapted to the type of skin (mature, combination, oily, dry, atopy-prone, etc.);
  • a exfoliation once a weekwith appropriate care (and avoiding rubbing too hard so as not to damage the epidermis);
  • a daily cleaningto eliminate residues of make-up, pollution and the various residues that may be deposited there;
  • attention to the weather, with reinforced hydration of the hands in winter and the use of sunscreen in the event of exposure to ultraviolet (UV) rays.

Maintain a balanced diet to maintain a radiant complexion

To stay healthy, and keep skin properly hydrated, it is important to eat a balanced and varied diet. Certain components, contained in food products, help to improve the appearance of the skin and the complexion.

These include in particular:

  • vitamin C: this antioxidant helps fight oxidative stress which leads to premature aging of cells. It also participates in the creation of collagen. It is found in blackcurrant, pepper, kiwi or even aromatic herbs (especially parsley);
  • vitamin B5: available in many foods such as oilseeds and fish, it helps reduce the risk of dehydration of the skin, and it gives it softness. This vitamin also has a restorative action on skin wounds;
  • omega-3s: these essential fatty acids, which are found in particular in oily fish, oilseeds and vegetable oils, help maintain hydrated, supple skin and help prevent the appearance of inflammation, such as eczema;
  • beta-carotene: this carotenoid, a natural pigment that gives an orange tint to fruits and vegetables such as tomatoes and carrots, helps give the complexion a slightly tanned color, as it stimulates the production of melanin. It also helps protect the skin more effectively against UV damage. Beta-carotene is also a precursor of vitamin A, which helps fight skin conditions (eczema, acne, dry skin) and repair skin lesions.

This list is obviously not exhaustive. It is advisable to approach a dietitian to obtain personalized recommendations according to the problems encountered.

Because good skin health depends (in particular) on food, here is a (non-exhaustive) selection of 9 foods that give you a healthy glow.


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dark chocolate
The cocoa contained in dark chocolate (70% minimum!) contains antioxidants, which help to protect the skin from the effects of the sun and premature aging. They thus make it possible to improve the texture of the epidermis, its suppleness, its thickness and its good blood circulation.

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3/9 –

Olive oil
This vegetable oil is a source of vitamins A, D, E and K and antioxidants. These help to protect the skin from premature aging of its cells. Consumed regularly, this oil also prevents the appearance of redness and irritation.

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the lawyer
This fruit is composed of good fats which ensure the maintenance of a supple and hydrated skin. It also includes vitamin C, essential for collagen production, and vitamin E, an antioxidant that helps fight oxidative stress. Finally, this food contains several elements that help protect the skin against UV rays, responsible for the appearance of wrinkles and other signs of aging.

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5/9 –

The kiwi
The kiwi is a fruit that contains more vitamin C than an orange! Its antioxidant power helps protect skin cells from premature aging. Just like the polyphenols also contained in this fruit, this vitamin has anti-inflammatory properties, ideal for keeping skin illuminated. The kiwi is also a source of copper, a mineral with antioxidant power that helps maintain normal pigmentation of the epidermis.

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6/9 –

Sweet potato
This vegetable is a source of beta-carotene, which protects the epidermis against the harmful effects of UV rays, such as sunburn, dry skin and the appearance of wrinkles. A high consumption of beta-carotene can also help to slightly color the skin, and thus give it a tanned complexion.

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7/9 –

oily fish
Fish such as herring, mackerel or salmon are a source of omega-3, essential fatty acids that help moisturize the skin and maintain its suppleness. They are also effective in preventing any skin inflammation, source of redness or acne. Fatty fish also contain vitamin E, an antioxidant, and zinc, a mineral that contributes to good skin health and cell renewal.

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The pepper
Eaten raw (in salads, in tabbouleh, etc.), the pepper provides vitamin E, an antioxidant, as well as vitamin C and vitamin B9, which participate in the formation of collagen, essential for maintaining firmness. skin. Stir-fried in a frying pan or wok, this vegetable also delivers vitamin A, an antioxidant that has an anti-inflammatory action (ideal against acne).

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9/9 –

The tomato
This tasty summer fruit is a source of vitamin C, which helps build collagen, and vitamin A, essential for maintaining healthy skin. In addition, this fruit contains lycopene and lutein, carotenoids that help filter blue light from UV rays, in order to protect the skin from sun damage.