Que manger pour avoir une belle peau ? - Epycure

NUTRITION What to eat to have beautiful skin?


2min reading time

The skin is the largest organ in the body and often reflects our internal health . Along with the liver, kidneys, lungs and intestines, it is one of the systems responsible for cleaning the body .

The skin is made up of three layers: the epidermis , the dermis and the hypodermis. It is on the epidermis that sebum and sweat are found. The dermis, underneath, is composed mainly of water and fibers such as collagen and elastin, so it is responsible for the elasticity of the skin . The hypodermis is fatty. We owe him the cellulite!

Now that we're talking about the facts, how can we get beautiful skin through our diet?

How can we slow down skin aging, reduce our spots, brighten our dull winter complexion, and perfect our hydration?

To have healthy skin , we must therefore avoid substances that could overload these elimination organs. These are obviously endocrine disruptors found in certain cosmetics, such as creams, or household products, but also so-called acidifying foods , which deprive us of the vitamins and minerals necessary for cell renewal: ultra- processed foods, refined flours and sugars, or even trans fats.

Conversely, the following nutrients contribute to the good health of our skin by stimulating the synthesis and production of collagen and helping to neutralize the free radicals responsible for its destruction:

Beta carotene

Beta-carotene is an antioxidant that helps protect your skin cells against UV rays. Indeed, antioxidants participate in the elimination of free radicals. This can therefore help prevent sunburn, cellular aging and wrinkles. A high amount of beta-carotene can also give your skin a tan color that will make you look very healthy. Concretely ? Regularly eat foods rich in orange, yellow or red colors (apricot, mango, carrot, squash, sweet potato, etc.) but also green leafy vegetables (spinach, chard, green cabbage, kale, etc.).

Vitamin C

Vitamin C is needed to make collagen , the body 's most abundant protein, which gives structure to the skin . It also has antioxidant properties which help fight free radicals which damage not only collagen but also elastin, responsible for giving the skin its elasticity. In addition, vitamin C will help you obtain luminous skin , restoring its radiance, and fights against dry skin .

Concretely ? Kiwis, citrus fruits, strawberries, broccoli, cabbage of all types, peppers and parsley.


Zinc belongs to the group of trace elements. It helps regulate the activity of the sebaceous glands, as well as the formation of collagen . It prevents the formation of free radicals responsible for cellular aging, prevents nails from weakening, having white spots or breakage and strengthens the follicles and the scalp, reducing hair loss. Concretely ? Eat protein regularly: meat, fish, seafood or eggs. On the plant side, shiitakes, pumpkin seeds and lentils also contain zinc, but it is less bioavailable. Vegetarians and vegans therefore watch your deficiencies!

Omega 3

Essential fatty acids such as anti-inflammatory omega-3s, which effectively combat redness, acne and dry skin , help skin stay thick, supple and hydrated, and make it less sensitive to UV rays. Concretely ? Eat fatty fish such as salmon, sardines, anchovies, herring, or mackerel about 3 times a week, nuts as well as rapeseed, flax or walnut oils.

And of course, don't forget to stay well hydrated, do outdoor sports and sleep well!

Eugénie Baudouard

Assistante Marketing Content | Ingénieure Nutraceutique