Do you know how to have beautiful skin with dietary supplements like vitamin E and C?
To have beautiful skin, it's important to adapt your diet. Indeed, vitamins, minerals, and essential fatty acids are essential components for maintaining a lovely complexion throughout the year. Therefore, to radiate beauty, it's essential to nourish your skin from the inside by selecting the best allies. Let's explore together the essential ingredients to take care of your skin.
Antioxidants: Anti-aging Allies
Antioxidants offer the ability to neutralize harmful free radicals that accelerate skin aging. These negative compounds arise from the normal cellular activity of the skin and all organs. However, their emission is greatly increased through factors like smoking, stress, psychological and physical factors, and excessive sun exposure. Summer is the ideal time to stock up on beta-carotene, vitamins E and C, zinc, polyphenols, and selenium. Most of these antioxidant nutrients are found in vegetables and fruits. By consuming the recommended five servings a day, you optimize not only your beauty but also your health. They are relevant both in winter and summer.
Beta-Carotene
Behind this daunting name lies only the orange pigment that gives carrots their color. When eaten daily, it revives your complexion. In your body, it transforms into vitamin A, which hydrates your skin and promotes the renewal of dermal cells. Besides carrots, you can find it in apricots, mangoes, melons, or yellow peaches. Beta-carotene combines its antioxidant activity with various carotenoid pigments found in fennel, spinach, tomato lycopene, and green cabbage.
Vitamin E
It helps your skin stay supple while protecting the lipids in the superficial layer of your epidermis from oxidation. To consume it, you'll need to buy kiwis, mangoes, avocados, fennel, salsify, peas, spinach, certain oils and margarines, as well as hazelnuts or almonds. Note that a handful of almonds, about thirty grams, provides sixty percent of the recommended daily intake for an adult.
Vitamin C
Vitamin C has antioxidant properties and also enhances collagen synthesis in the dermis, the protein responsible for your skin's elasticity. It is mainly found in citrus fruits, blackcurrants, kiwis, cabbages, strawberries, fennel, spinach, and bell peppers. However, it's a vitamin sensitive to heat. Therefore, you should consume these foods raw or cook them only for the necessary time.
Selenium and Zinc
These trace elements are mainly of animal origin. You'll find selenium in fish and seafood, while zinc is found in offal and red meat. As a supplement, prefer whole grain foods and legumes.
Polyphenols
There are several hundred polyphenols found in plants, vegetables, fruits, cocoa, teas, chocolates, and coffees. Among these, anthocyanins are red pigments found in blueberries, raspberries, black grapes, and blackberries. They enhance skin nutrition by increasing the resistance of the tiny blood capillaries that irrigate the dermis.
Essential Fatty Acids
Essential fatty acids are essential for the elasticity and suppleness of your skin. They act as a kind of lipid cement among the cells of the stratum corneum, the outer layer of the epidermis. Therefore, they prevent skin dryness by countering excessive water evaporation. During the winter period, when the skin faces adverse weather conditions like cold and wind, it's important to ensure an adequate intake of essential fatty acids.
To get your daily intake of linoleic acid from the omega-6 family, simply consume one to two tablespoons of soybean, walnut, corn, or sunflower oil. The other relevant fatty acid is gamma-linolenic acid. Metabolism can produce it from linoleic acid, but not for the skin. To find it in your diet, you need to acquire evening primrose, borage, kiwi seed, or blackcurrant seed oils. You can find these oils in organic stores. However, you can more easily find yogurt enriched with borage oil or capsules of evening primrose or borage oil to consume during seasonal changes.
Dietary Supplements for Beautiful Skin
Don't hesitate to try supplements according to the seasons and to combat oxidative stress. Knowing that antioxidants work synergistically, select a complete product that combines vitamins, plant extracts, fatty acids, and trace elements.