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6 min

Skin and nutrition: discovering foods that are good for the skin

What's better than waking up to radiant, glowing skin 🌞?

In our incessant quest for beauty and well-being, we easily forget that one of the best-kept secrets lies simply… on our plate! 🍽

Indeed, the foods we eat play an essential role in the beauty of our skin . You will quickly realize that a judicious diet can help you achieve radiant skin and maintain its natural glow.

Get ready to dive into the world of skin-friendly nutrients and foods !

foods good for the skin

The top 5 foods good for the skin

Yes, as is often the case in health and well-being, a balanced and varied diet plays a fundamental role.

So let's review foods that are good for the skin and the reasons for their effectiveness.

1) Green leafy vegetables

Green leafy vegetables are real allies for skin radiance . Their richness in vitamins, notably vitamin A, C and K, as well as antioxidants , promotes cell regeneration.

These nutrients help maintain skin hydration, reduce redness, and prevent free radical damage. In addition, their chlorophyll content helps detoxify the skin, giving it a purer and luminous appearance.

Among these vegetables, let us cite for example spinach, broccoli or green cabbage , all great allies for glowing skin!

2) Fruits rich in antioxidants

Fruits rich in antioxidants, like green vegetables, are valuable assets for glowing skin. Their antioxidant compounds, such as flavonoids and vitamin C , effectively fight free radicals responsible for premature skin aging (we are talking about the benefits of vitamin C on the skin in this article , for those who are more curious).

To make matters worse, these fruits, such as berries, certain red fruits, citrus fruits and kiwis, promote the production of collagen , thus helping to maintain the suppleness of the skin and reduce the signs of aging.

3) Oily fish

Very rich in benefits, fatty fish are also among the foods good for the skin. Their abundance in omega 3 fatty acids , such as eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ), helps maintain skin lipid levels (therefore limiting dry skin), reduce inflammation and promote a smooth texture.

Some examples ? Salmon, mackerel, sardines, herring, anchovies... 🐟 Seafood , due to its content of “good” fatty acids, essential for the skin, is also preferred for those who want beautiful skin.

4) Nuts and seeds

Nuts, seeds and dried fruits are also beneficial foods for the skin. Their content of essential fatty acids, such as omega 3 and omega 6 , deeply nourish the skin, thus strengthening its protective barrier.

Plus, these little wonders are packed with skin-friendly antioxidants (them again!) like vitamin E, which help prevent skin damage caused by free radicals. So consider almonds, chia and flax seeds as your new beauty products… 😋

5) Foods rich in vitamin C

Finally, foods rich in vitamin C contribute to skin care .

This vitamin, present in citrus fruits, strawberries and peppers for example, stimulates the production of collagen, thus promoting skin elasticity, as we have already seen. Vitamin C also helps to fade pigment spots , providing a brighter complexion.

A diet for healthy skin must therefore include these (good) foods.

Need inspiration? Our 3 recipes based on foods that are good for the skin!

Now that you know some foods that are good for the skin , we give you THE essential recipes to use them and thus contribute to the natural beauty of your magnificent epidermis! 🤩

Spinach and berry salad

Here's a delicious spinach and berry salad recipe that promotes glowing skin.

  1. Start by mixing fresh spinach with juicy berries like strawberries and blueberries.

  2. Add crunchy walnuts for their healthy fatty acids , along with a drizzle of olive oil and balsamic vinegar.

This nourishing salad is a real treat for your palate as well as the luminosity of your skin 🔅

Grilled salmon with herbs

For this recipe, marinate salmon fillets in a mixture of olive oil, minced garlic and an assortment of fresh herbs such as rosemary, thyme and parsley. Grill the salmon until tender and slightly crispy on the outside, and voilà, it's ready. A feast for your taste buds and your skin!

Avocado and Mango Smoothie

This delicious avocado and mango smoothie recipe is rich in good vitamins for the skin.

Mix a ripe avocado with a juicy mango, Greek yogurt and a little honey for natural sweetness. This smoothie is delicious and provides you with essential fatty acids as well as vitamin C ... perfect foods for glowing skin.

foods good for the skin

What foods to avoid to have beautiful skin?

Conversely, to limit the risk of blackheads, facial redness and other skin discomforts 😱, it is better to avoid the following list of foods:

Foods high in sugar and saturated fat

Avoiding foods high in sugar and saturated fat is essential to preserve the beauty of your skin. Excess sugar and saturated fats can cause skin inflammation, promote the production of sebum and therefore the appearance of pimples, but also clog pores. Nothing that rhymes with beautiful skin as you can see!

Dairy products high in hormones

Dairy products high in hormones are also not good foods for the skin. These products can disrupt your body's natural hormonal balance, which can result in skin problems. For pimple-free skin, opt instead for organic dairy products or those without added hormones. A diet favoring almond milk or soy yogurt is also a good idea.

Processed foods and additives

You know: avoiding processed foods and additives is widely recommended for your lifestyle in general , but also for healthy skin. These products, often high in refined sugars, saturated fats and artificial additives can contribute to skin imperfections. Instead, choose a diet composed of natural ingredients, fresh fruits, unprocessed vegetables and lean proteins.

Food supplements for glowing skin

Want to go further?

No worries ! Foods that are good for the skin can be effectively supported by certain food supplements with beneficial effects on the epidermis . 🥼

We recommend you

zinc deficiency

Zinc Bisglycinate

Synergistic formula based on Zinc Bisglycinate and vitamin B6.

  • ✅ High absorption zinc
  • ✅ 15 mg of Zinc per capsule
  • ✅ Made in France
  • ✅ 4 months of treatment
See the product

Zinc, known for its role in skin health

To begin with, zinc plays an essential role in the beauty of the skin . This trace element is involved in many biological processes that promote glowing skin.

First of all, zinc helps regulate sebum production , thus helping to prevent skin imperfections . Zinc also supports the skin barrier, protecting the skin from external aggressions such as pollution and UV rays.

We offer a high quality zinc bisglycinate , combined with vitamin B6 for maximum assimilation and effects. 💪

We recommend you

Marine Collagen

Beauty formula based on marine collagen and hyaluronic acid, enriched with vitamins A, B, C, E and Zinc.

  • ✅ 3-in-1 action
  • ✅ 1000 mg of patented marine collagen
  • ✅ 90 easy-to-swallow capsules
  • ✅ Made in France 🇫🇷
See the product

Marine collagen, the anti-aging active ingredient with structural benefits

Marine collagen also has significant benefits for the beauty of the skin (particularly in combination with hyaluronic acid, which we present to you just after). This ingredient is rich in essential amino acids , which are the major building blocks of the structure of the epidermis.

By consumingmarine collagen supplements , you can help support the firmness and elasticity of your skin, reducing the premature appearance of fine lines and wrinkles.

We recommend you

hyaluronic acid

Hyaluronic acid

100% natural hyaluronic acid formula, designed to deeply rehydrate the skin and reduce wrinkles.

  • ✅ ExceptionHYAL® Star Hyaluronic Acid
  • ✅ 200 mg of hyaluronic acid per dose
  • ✅ With Vitamin C
  • ✅ Made in France
See the product

Hyaluronic acid, for optimal skin hydration

Last, but not least, hyaluronic acid is an invaluable ally for optimal hydration of the skin. This molecule naturally present in our body has the ability to retain large quantities of water, thus helping to keep the skin well hydrated and supple. But as we age, hyaluronic acid production declines, which can lead to drier, more easily wrinkled skin .

By using hyaluronic acid supplements , you promote hydration and suppleness of the skin, giving it a smoother and luminous appearance.

Taking care of your skin from the outside

Finally, we offer you some beauty tips to take care of you and your skin. Let's go !

The importance of the beauty routine

A well-established beauty routine is essential to maintaining radiant skin. To start, daily cleansing with a gentle cleanser removes impurities and excess oil.

Then, applying a moisturizing toner rebalances the skin's pH. The next crucial step is hydration , with a cream suited to your skin type.

And don't forget daily sun protection to prevent damage from UV rays! ☀

The secret trick: facial massage

Did you know that facial massage is a valuable technique for taking care of your skin? It stimulates blood circulation , thus promoting the supply of nutrients and oxygen to the skin, which gives it a natural glow.

Additionally, facial massage can help relax muscles , reducing tension that can contribute to expression lines.

Finally, the use of moisturizing masks and regular exfoliation are good complements to facial massages.

When outer beauty is also played out on the inside

In conclusion, foods that are good for the skin are one of the essential assets for healthy and glowing skin. By incorporating foods rich in antioxidants and good essential fatty acids, and supporting them if necessary with appropriate food supplements, you take care of your skin from the inside... and it shows on the outside! 😉


Co-founder of NOVOMA

Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.

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