To have beautiful skin, you need to eat foods rich in antioxidants.
The essential vitamins for beautiful skin
Vitamin A or retinol
Retinol stimulates cell turnover, reduces blemishes and acne, brightens the complexion and gives that “glow” effect. It plays a role in skin firmness and boosts collagen. Finally, it is anti-ageing, anti-wrinkle and ideal for dry skin.
Foods rich in retinol: spirulina, carrot, beetroot, melon, apricot, mango, nectarine, melon, squash, butternut squash, red kuri squash, lettuce, spinach, cabbage, kale, sweet potato, dark green leafy vegetables.
B vitamins
Vitamin B1 or thiamine
Thiamine is responsible for the beauty, strength and shine of the hair.
Foods rich in thiamine: beetroot, broccoli, peas, romaine lettuce, spinach.
Vitamin B2 or riboflavin
Riboflavin plays a role in the beauty of the skin, nails and hair.
Foods rich in riboflavin: asparagus, beetroot, broccoli, kale, Swiss chard, cabbage, spinach, turnip
Vitamin B3 or niacinamide
Niacinamide helps to keep the skin hydrated.
Foods rich in niacinamide: asparagus, peas
Vitamin B5 or pantothenic acid
Vitamin B5 hydrates, repairs and protects the skin.
Foods rich in vitamin B5: avocado, broccoli, shiitake mushroom, sunflower seeds, sun-dried tomatoes.
Vitamin B6 or pyridoxine
Vitamin B6 is an essential antioxidant for collagen production, which contributes to the strength of hair and nails.
Foods rich in vitamin B6: asparagus, pepper, cashew nuts, pistachios, sesame seeds, sunflower seeds.
Vitamin B7 or biotin
Biotin is the vitamin that contributes to the strength of the hair.
Foods rich in biotin: avocado, banana, cauliflower, walnuts, sunflower seeds
Vitamin B9 or folic acid
Folic acid helps hair growth and repairs DNA and skin cells.
Foods rich in folic acid: asparagus, avocado, broccoli, lettuce, orange, spinach.
Vitamin B12
Vitamin B12 helps you have strong, shiny hair
Foods rich in vitamin B12: mushrooms, fermented foods, kombucha, miso, nori
Other vitamins
Vitamin C or ascorbic acid
The antioxidant par excellence, it repairs damaged tissue and produces collagen, whether taken internally or applied externally. It helps to reduce facial sagging, wrinkles and fine lines. It protects against UV by increasing the effectiveness of sunscreens. It boosts immunity.
Foods rich in vitamin C: broccoli, melon, cauliflower, curly kale, oranges and all citrus fruits, papaya, almonds, pepper, strawberry, blackberry, blueberries, redcurrants, grapefruit, kiwi, mango, pomegranate, raspberry.
Vitamin D
Essential for immunity and mental well-being. It plays a central role in building muscle strength and bone density, repairs skin damage and supports heart health. Minimal sun exposure (20 minutes) may help the natural production of vitamin D. The minimum body exposure is 20% of the body’s surface area. A vitamin D deficiency is responsible for low energy, insomnia, a weak immune system and mood changes.
Foods rich in vitamin D: shiitake mushroom
Vitamin E
Vitamin E helps skin firmness. It is an antioxidant and helps to combat the damage and effects of free radicals from UV and pollution. It also hydrates the skin from the inside and the outside. It is involved in immunity, gene expression, blood circulation and vision. The body does not produce it.
Foods rich in vitamin E: almond, avocado, butternut squash, kale, olive, papaya, parsley, spinach, sunflower seeds, sweet potato, Swiss chard, anchovies, broccoli, carrot, salmon, apricot, hazelnut, olive oil, peanut, prawn.
Vitamin K
It is found mainly in vegetables and dairy products. It helps to minimise scars, stretch marks, varicose veins and bruises. It helps to boost skin elasticity, which prevents wrinkles and fine lines.
With age, the eye area develops more dark circles and darkens. Taking vitamin K helps to brighten the complexion and dark spots, and to reduce puffiness.
Foods rich in vitamin K: basil, broccoli, Brussels sprouts, cucumber, ghee, spring onion, kale, butter, parsley
Antioxidants
ALA or alpha-lipoic acid
It is an antioxidant that fights free radicals. It protects vitamins C and E to boost their ability to fight free radicals and the ageing process and inflammation, and protects against UV, wrinkles and fine lines.
Foods rich in ALA: beetroot, carrot, broccoli, Brussels sprouts, spinach, tomatoes.
Alongside a suitable diet, a facial skincare routine suited to your skin type is essential.
Finally, to complete this, acupuncture or osteopathy sessions may help to give a “glow” by working on the organs, the muscles and circulation to oxygenate the skin.
