Imperfections et alimentation : faisons de notre assiette un allié belle peau - Epycure

NUTRITION Imperfections and diet: let's make our plate an ally for beautiful skin


6min reading time

Many people think that skin problems and blemishes only affect teenagers. However, blackheads, excess sebum, inflamed spots, redness spare no one. Nearly 60% of women between the ages of 25 and 34 report being regularly affected by skin problems. Even if a balanced and varied diet will not cure your blemishes or your acne, it will help you reduce them in the long term. So focus on these nutrients to adopt every day to regain beautiful skin!

What is the origin of our skin imperfections?

Skin problems can appear throughout life, whether during adolescence or adulthood, for multiple reasons. Indeed, subjected to numerous internal and external attacks, our skin can be weakened, which favors the appearance of imperfections.

So before talking about diet, it is interesting to identify these main factors which impact the beauty of the skin:

- Hormonal imbalance : it is common for women to notice an outbreak of spots or oilier skin as their menstruation approaches. Indeed, progesterone, which plays an important role in menstrual cycles, causes changes in the skin by increasing the production of sebum in particular.

- A poor skin routine : poorly cleansed skin, unsuitable abrasive products, low-end and comedogenic products, unwashed brushes can create or maintain acne. So we opt for impeccable hygiene, both in terms of gestures, care and makeup.

- Pollution : the health of skin tissue is put to the test because of pollution. The fine particles penetrate the skin and destroy keratin, the main function of which is to maintain hydration. It has also been shown to promote the appearance of inflammatory acne.

- Stress : when stress becomes chronic, the skin pays the price because it is automatically less well nourished. In addition, the stress hormone, cortisol, alters the skin barrier and thus makes our skin more prone to external aggressions. As a result, it becomes dehydrated, regenerates less well and becomes fragile.

- Fatigue : good sleep is the guarantee of a fresher complexion. During the night, the skin is better oxygenated, it repairs and regenerates. We must therefore be vigilant about our sleep which can explain many skin problems and the fact that, even with natural care, our skin is not balanced and our complexion is dull.

- Excess sun : it aggravates imperfections, dries the skin, and can be the cause of premature skin aging, allergies or sometimes irreversible brown spots. To avoid skin problems, sun protection must be a daily reflex and exposure should not be too long.

- A poor diet : a diet that is too fatty and too sweet can cause excess sebum but also inflammation resulting in spots, redness and microcysts.

Which nutrients should you prioritize for beautiful skin?

Refined products, saturated fats, fast sugars, alcohol, tobacco are the enemies of the skin! Yes, in addition to being poor in essential nutrients, they negatively impact the quality of the skin by promoting the production of sebum and the appearance of spots. So we avoid excesses and we think about all these good nutrients which will maintain the hydration of the skin, reduce inflammation and promote the radiance of the skin.

Here are the nutrients you no longer need to do without.

Beta-carotene, a healthy-looking ally

Beta-carotene is a pigment precursor of vitamin A which gives this orange color to carrots and dark green to spinach. It is transformed by our body into vitamin A and therefore provides all the benefits of this vitamin without the risk of overdose. In addition to its anti-oxidant properties, it promotes the production of melanin for a guaranteed healthy glow. It also helps prevent skin aging. It is found in particular in mango, apricot, carrots, sweet potato and spinach, but also in certain edible algae such as Kombu or Wakamé. You can also find it in our Luminous Complexion Gummies , small chewing gums with redcurrant flavor to take care of the skin and its radiance.

Vitamin C, for a fresh and luminous complexion

Vitamin C participates in hundreds of processes in the body. But one of its main functions is to help the body promote the beauty of the skin. In addition to promoting radiance of the complexion, it contributes to the production of collagen, a protein essential for the formation of the skin's connective tissue which maintains its firmness and elasticity. It is found more in colorful and raw fruits and vegetables such as red pepper, oranges, raspberries, strawberries, tomatoes, lemon, grapefruit, broccoli, blackcurrant, etc.

Zinc, powerful anti-inflammatory

Zinc is an essential mineral for skin renewal, which plays an important role in skin healing. Thanks to its anti-inflammatory and healing properties, zinc helps fight skin problems such as acne. In addition, as an antioxidant, it helps neutralize free radicals and thus slow down premature aging of the skin. The best sources of zinc are animal foods like seafood, organ meats, meats and cheeses. Certain plant sources can also be rich in it such as nuts, unrefined whole grains, nuts, seeds and pulses. This mineral is very often used in the form of a food supplement to regain beautiful, healthier skin. It is also present in our Hydration & Clear Skin treatment, a 3-in-1 formula that is particularly effective for maintaining the skin's natural hydration while fighting against skin problems.

Probiotics, essential bacteria

These strains of good bacteria aim to colonize and rebalance the intestinal microbiota and could have a positive impact on the health and beauty of the skin thanks to the intestine-skin axis. Indeed, their effectiveness has been demonstrated for several years in the treatment of rosacea and acne. Probiotics could rebalance the skin microbiota and thus reduce skin inflammation, prevent acne breakouts and thus improve the overall appearance of the skin. They are found in fermented vegetables, kimchi, miso, sourdough bread, brewer's yeast, kefir or in kombucha. Quite difficult to consume on a daily basis, the Healthy Guts food supplement , composed of probiotic strains, is a good help to restore the balance of the microbiota and take care of your skin.

Polyphenols, natural antioxidants

Polyphenols are active ingredients of plant origin prized for their antioxidant and anti-inflammatory powers. Thanks to their antioxidant properties, these molecules help fight against oxidative stress caused by pollution, exposure to UV rays or even diet, which together will attack the epidermis and create an overproduction of free radicals. Eating fruits such as grapes, persimmons, red fruits (blackberries, blueberries, etc.) or even green tea allows you to stock up on antioxidants.

Omega-3, for healthy and hydrated skin

These essential fatty acids make the skin less sensitive to spots and imperfections. Indeed, thanks to their anti-inflammatory properties, they fight against redness and acne while preserving the elasticity of the skin. They also help the skin maintain its optimal hydration level. So remember to include nuts, flax and rapeseed, fatty fish (salmon, sardines, herring) in your diet, these foods rich in good fats.

Need a little help?

Taking care of your skin is a major concern because the health of the skin is closely linked to that of the entire body. A skin problem is often a reflection of an inner imbalance.

So to take care of your skin from the inside and fight against skin imperfections, we recommend the Anti-imperfections Pack . The synergy of selected active ingredients, probiotics , coenzyme Q10 , wheat extract, vitamins and minerals, allows a 3-in-1 action .

Indeed, composed of the dietary supplement Hydration & Clean Skin and Healthy Guts probiotics, this pack helps regulate sebum production , deeply hydrate the skin and reduce inflammation while rebalancing the intestinal and skin microbiota . . Here's a little natural boost made in France to help you regain healthy, clear and long-lasting hydrated skin . ;)

Solène Senejko

Ingénieure Alimentation & Santé