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Antioxidants
Why does my skin need it?
Antioxidants are substances capable of neutralizing free radicals – which, in excess, are responsible for the famous oxidative stress, whether endogenous (= when it comes from within your body) or exogenous (= when it comes from external aggressions, such as pollution and UV rays). This oxidative stress is responsible for many ailments, including the premature aging of our skin. Free radicals can in fact attack its lipids, proteins and even the constituents of its cells, right down to their DNA nucleus.
As a result, it alters the skin barrier, the skin's support structure, and causes premature wrinkles. The antioxidants you get from your diet are your best defenses against this accelerated degeneration. To ensure you're getting your daily dose, follow the adage: eat 5 fruits and vegetables a day.
In which foods can you find it?
In sources of carotenoids: carrot, melon, tomato, pepper, corn, egg yolk, broccoli, peas, watercress, etc.
Sources of vitamin C include: citrus fruits, parsley, blackcurrant, kiwi, acerola, thyme, kale, guava, horseradish, Brussels sprouts, etc.
In sources of vitamin E: avocado, wheat germ, spinach, almond, vegetable oils (olive, sunflower, safflower, rapeseed), etc.
In sources of polyphenols: shallot, artichoke heart, onion, cranberry, blueberry, raspberry, red/black bean, etc.
✨The bonus to consolidate my contributions
The dietary supplement "We want the ultimate glow" from Atelier Nubio : it contains SOD (superoxide dismutase) from organic Roussillon melon. This is a primary antioxidant, a class of free-radical scavengers that is said to be even more effective than the secondary antioxidants provided by our diet. A daily intake of 20 mg of melon SOD has been shown to boost the skin's natural antioxidant production by 13 to 63% (double-blind, placebo-controlled clinical study on 88 healthy adults).
Another option: So Mush Organic's beauty coffee , which has the particularity of being enriched with chaga, a medicinal mushroom known for having the highest antioxidant content in the world!
Minerals and trace elements
Why does my skin need it?
On the macronutrient side, just like with hair, sulfur is essential for maintaining beautiful, healthy-looking skin. It's essential for the production of keratin, the main component of our epidermis, as well as sulfated glycosaminoglycans in the dermis, which are particularly involved in hydration.
We also shouldn't forget copper, especially if you want to achieve a luminous and even tan, as it is essential for melanogenesis. As for trace elements, there is of course iron, which is essential for oxygenating our skin cells (anemia often results in a pale complexion).
We also monitor our intake of zinc (antioxidant + prevention of imperfections + collagen synthesis), magnesium (DNA synthesis, healing) and selenium (anti-aging because it is an antioxidant). Often overlooked, silicon is essential for the formation of appendages and skin.
In which foods can you find it?
Sulfur: garlic, onion, nuts, almonds, egg yolk, meat, fish, barley, etc.
Copper: calf's liver, nuts, soy, wholemeal bread, cocoa, cashew nuts, etc.
Iron: red meats, lentils, chickpeas, soy, dried apricots, peanuts, etc.
Zinc: oysters, animal livers, nuts, legumes, sesame seeds, wheat germ, etc.
Magnesium: dark chocolate, pumpkin seeds, sea lettuce, almonds, wheat bran, etc.
Selenium: all proteins, such as meats, eggs, fish, oilseeds, etc.
Silicon: whole grains, seeds, beer, nettle, horsetail, etc.
✨The bonus to consolidate my contributions
On The Wild Side's skin-nail-hair food supplement: formulated with wild plants, it is notably enriched with nettle extract (known for its mineral content) and field horsetail (source of silicon). It also contains rosehip powder, a pretty orange-colored fruit that grows on wild roses and is said to contain as much vitamin C as a large lemon!
Another option: the Pure Glow food supplement from the Aime brand , formulated with zinc (52% of the reference intake) and recommended by the brand to combat imperfections in combination to oily skin.
Obviously: water!
Why does my skin need it?
In all honesty, there's little point in investing in ultra-high-tech anti-wrinkle creams if you're not drinking enough water every day. It's the foundation of the foundation! First, because it acts as a solvent: it transports the precious nutrients you absorb through your diet throughout your body, including your skin.
And in the other direction, it helps your body properly eliminate the toxins it accumulates over the days – toxins which, in the long run, can end up saturating your excretory organs and jamming the physiological cogs of your beautiful skin.
And finally, let's add that the water you drink is the only one that can truly hydrate your skin deeply: 80% of it is stored in the dermis, from where it gradually irrigates the upper layers of skin by capillarity. In short, drinking well = skin that is at least toned, plump and luminous.
✨ The bonus to help me hydrate
Aime brand hydration sticks : they are composed of electrolytes (sodium, potassium, magnesium, calcium) that act as "water magnets," on a coconut water base designed to optimize their absorption. Its hyaluronic acid boost promotes good hydration of our tissues. These sticks are very practical for rehydrating the body after exercise or a plane ride.
Also, don't forget...
Probiotics : essential for supporting the proper re-seeding of intestinal flora and preserving the famous gut-skin axis (a lazy gut = unpredictable, often blemish-prone skin). You'll find them in dairy products and cheeses, lacto-fermented vegetables, miso, sauerkraut, and even cider vinegar.
For a supportive treatment : the Microbiote & Skin food supplement from Atelier Nubio.
Omega-3s : they are just as important as omega-6s, but not enough of them are present in our diet (the norm: 1 omega-3 for every 5 omega-6s). Present in our cell membranes, they are the guarantors of the good cohesion of our skin barrier and the hydration of our skin. To consume them, focus on oily fish!
For a supportive treatment: the food supplement We want pretty cheekbones .
"Detox" foods: the principle is to preserve the functioning of your liver against the risk of clogging and accumulation of toxins, which tires all our organs when our emunctories are "broken down." The ideal is to carry out a short cleanse in spring and fall. Consume foods with purifying properties, especially those rich in sulfur, including garlic and cabbage. Also consider dandelion or milk thistle teas.
For a support treatment : the food supplement We want a detox booster .
