Effect of nutrition on the skin
Getting enough of certain nutrients in your diet is essential for the health of your skin. In addition to the use of various cosmetics, a diet rich in vitamins and minerals and avoiding the intake of substances that are harmful to health are also important.
For the best use of nutrients and vitamins, we prioritise the consumption of fresh and natural foods.
Vitamins A, C, E and B, zinc and omega-3 fatty acids are the guardians of skin beauty. A lack of these vitamins can lead to serious skin problems, but if they are supplemented in sufficient quantities, unwanted skin symptoms can be reduced.
- By supplementing with vitamin A, we can increase our skin's resistance to pathogens and help heal problem skin. So eat plenty of liver, sea fish, broccoli, carrots, lettuce and parsley.
- Thanks to its direct antioxidant action, vitamin C neutralises the free radicals that damage collagen and are largely responsible for accelerating skin ageing. The main sources of vitamin C are various fruits (e.g. citrus fruits, strawberries, raspberries, currants, kiwi fruit) and vegetables (e.g. broccoli, green peppers, cabbage, cauliflower, Brussels sprouts). As it is easily degraded by heat, it is worth ensuring that it is regularly replenished by eating raw plants.
- B vitamins play an important role in skin protection and regeneration. To replenish vitamin B2, include 1 to 1 glass of yoghurt in your diet and eat fish, pulses, cheese and eggs regularly. Foods rich in vitamin B6 include liver, fish, eggs, wheat germ, broccoli, oil seeds, etc. Niacin (vitamin B3), pantothenic acid (vitamin B5) and biotin (vitamin H) are also essential for healthy skin. B3 can be obtained mainly from eggs, liver, meat and yeast, while B5 is more abundant in eggs and dry pulses. Natural sources of biotin are egg yolks and oilseeds.
- Vitamin E plays a prominent role in skin cell renewal and in the binding of harmful free radicals. When taken in combination with vitamin C, it provides particularly good protection, as ascorbic acid is able to regenerate vitamin E, ensuring continued antioxidant protection. Its main sources are vegetable oils (e.g. maize, sunflower, rapeseed), oilseeds, wheat germ and pulses.
- Omega3 fatty acids have an important role in the prevention and control of certain skin diseases thanks to their soothing properties, and they also help dry skin to regenerate.
- A lack of zinc can lead to acne on the skin and slow down the healing of wounds, so be sure to supplement with lentils, spinach, oysters, crab, wheat germ and eggs.
