Yes, sun powder warms the complexion in winter and summer, pink blush reinforces the effect of cheeks bitten by the cold, iridescent powder leaves an irresistible halo... but what if the real glow was above all in the plate?
To understand"healthy glow and pretty complexion" nutrition , all you need to do is review our classics. Starting with the composition of the skin ! It's simple, made up of three layers (the epidermis, the dermis and the hypodermis), the skin is made of around 70% water (like the rest of the body), almost 30% proteins, 2% fats and a little less than 1% minerals and trace elements. So, what could be better than offering it, on a platter, something to nourish its fundamentals to regenerate?
When the skin is thirsty…
Is it made of water? Give it a drink, even before it gets thirsty. You will do good to your stratum corneum, a kind of wall made of cellular bricks and cement which are mainly lipids. This famous stratum corneum is responsible for the skin's water reserves. Drinking water and eating foods that contain it , not only allows you to continuously supply these water reserves to ensure optimal internal hydration, but also prevents leaks of these reserves. Indeed, regular water intake consolidates all the elements of this wall day after day. And if water is precious for what it provides, it is just as precious for what it eliminates: toxins, enemies of a radiant complexion.
When the skin is hungry…
It's easy, the ideal plate for the skin is the one that contains everything that composes it. It will thus be able to draw from it what it needs to regenerate itself. To satisfy the 30% of proteins that the skin is made of, offer it proteins. Whether of animal or vegetable origin, they provide the amino acids at the origin of the production of collagen and keratin. Add a portion of lipids to echo the 2% of fats that ensure the suppleness and regeneration of the skin. The latter will find there the essential fatty acids to constitute a quality hydrolipidic film to protect it from external aggressions. Indeed, fat and water form a dynamic duo to fight against water leaks and boost the cellular regeneration of the skin. And it is no coincidence that cosmetics, water-in-oil or oil-in-water emulsions, work exactly the same way but through external applications. Spice up your plate by adding copper, manganese, zinc (meat, seafood, pulses, fish, cereals) but also vitamins B, C, D, E, K ... in a word, bring the trace elements and vitamins essential for oxygenation, the vitality of the skin but also its daily fight against oxidative stress (pollution, sun, stress ...). You will find them in a varied basket at the market with seasonal fruits and vegetables , preferably organic, fresh herbs, quality spices and proteins from sustainable agriculture and necessarily short circuits.
A beautiful skin menu, one!
The more colors on your plate, the more vitamins ! The green of spinach, broccoli, salads and zucchini provides plenty of chlorophyll that oxygenates cells. The red of raspberries, strawberries and pomegranates is synonymous with antioxidants that fight against cellular aging. The yellow and orange of carrots, apricots, yellow peppers, tomatoes, pumpkin and sweet potatoes release beta-carotene, a precursor of vitamin A, which is irreplaceable for giving you that healthy glow we love so much. Are you tempted by a seafood platter? It's ideal for stocking up on zinc, which reduces imperfections by regulating sebum secretion.
For the main course, proteins sprinkled with good fat!
Eat eggs for vitamin B and A, selenium and zinc, quality fish and white meat for proteins that promote the production of collagen and elastin, which guarantee skin tone. If you prefer plant-based proteins from legumes, they also strengthen the firmness of the skin. Beyond the proteins in oily fish (salmon, herring, tuna, mackerel, sardines, etc.), there is also good fat known for its anti-inflammatory action. The same as that found in oils (rapeseed, flax, camelina, olive), nuts (walnuts, hazelnuts, macadamia nuts, cashew nuts, pecans), flax seeds and avocado. These fatty acids also ensure the suppleness of the skin. Don't forget to vary the sources of fatty acids for an optimal intake of omega 3, 6 and 9.
For dessert, fruit!
To banish dull complexion, limit added sugars. Opt for raw or cooked fruits, whose water intake plumps up the hydrolipidic film, such as raw vegetables, and gives the skin its plump appearance. Don't forget that refined sugar, which is very inflammatory for the skin, is the cause of dull complexion. The same goes for milk. Often poorly tolerated, it slows down digestion and leads to the appearance of small imperfections. Do you have a sweet tooth? Then opt for coconut sugar, stevia, dates or mashed bananas in your homemade cakes, this natural sugar is less inflammatory.
Finally, have the " acid-base balance " reflex by respecting 2/3 basic accompaniment (fresh vegetables, salads, but forget the acidic fries!) and a third of animal proteins (acidic). Finally, the secret to a glowing complexion is the healthy plate. And there, we understand everything... and we smile!
