Nutrition : conserver une belle peau même en hiver

Nutrition: maintain beautiful skin even in winter

Preserving the bounce and radiance of your skin in extreme cold is possible! As long as you take care of it from the inside
These foods to favor during menopause and peri-menopause Reading Nutrition: maintain beautiful skin even in winter 4 minutes Next Preserve the beauty of your eyes

Why protect your skin in winter?

The cold set in. Winter is here!

It's nice to snuggle up in front of a fireplace with a blanket, eat comforting soups and feel the cold tingling our cheeks.

If we have understood that it is essential to protect our skin from the summer sun , we are less accustomed to protecting our skin from the cold. And yet! Both require your full attention.

In summer as in winter, a exogenous protection (protective cream) And endogenous (diet) , are essential to maintain the bounce of your skin, a peach complexion and slow down the aging process. This double protection is also useful against Pathogens like the bacteria And viruses .

Mechanics of an attack: your skin is subjected to the cold

When temperatures drop below freezing and you leave the house, your skin is subjected to significant temperature variations . These variations are an aggression.

Your skin is made up of several layers of tissue. These form a protective barrier for your body:

  • The epidermis is the part most exposed to exogenous factors - sun, cold, pollution. It is the part of your skin which will regulate water loss .
  • Then comes the dermis , it protects against bacteria and other pathogens. It is responsible for the elasticity of the skin by practicing collagen synthesis .
  • Finally, the hypodermis is the lower layer of the skin. It serves as a shock absorber and thermal insulator .

Each of these layers play an important role in creating a barrier between the outside and inside of your body. However protective it may be, a cream will only ever act on the upper layer of the epidermis.

For all skin layers to play their protective role, it is essential to provide adequate nutrition .

These vitamins and minerals that give you beautiful skin

To protect your skin from winter attacks , it must be nourished and prevented from deteriorating.

Nourish your skin well

To nourish all the cells of the different layers of the skin (epidermis, dermis, hypodermis), we must provide them with the lipids they need and especially mono and polyunsaturated fatty acids: omega 3, omega 6, phytosterols, vitamins D and E. .

Maintain beautiful skin: limit cellular degradation

To prevent the skin quality does not deteriorate, also consider increasing your intake of antioxidants (which capture free radicals), vitamins and minerals (useful for the synthesis of different skin cells).

Here, the vitamins to favor are vitamins A, C, PP, B5; and the minerals iron, selenium, manganese, zinc and copper.

Nutrition: which foods should you choose to maintain beautiful skin?

Nourish the skin

  • Canola oil, walnut oil, sunflower oil, flaxseed oil
  • Sesame seeds, pine nuts, chia seeds,
  • Fish (trout, salmon, sardines, mackerel, shrimp, hake)
  • Eggs
  • Carrot, apricot, avocado, banana juice
  • Sweet potato, squash, spinach, kale
  • Milk, Greek yogurt,
  • butter, apples,

Protect the skin

  • Guava, kiwi, orange, pomelo, lychee, persimmon
  • Broccoli, asparagus, leeks, chard, peas
  • Tuna, chicken, fish egg, Tofu,
  • Almonds, hazelnuts, dates
  • Chickpeas, lentils, rice, quinoa, bulgur, corn,
  • Maple syrup

Our special pretty skin menu

Breakfast

  • Smoothie (bananas, spinach, orange)
  • Peach Dyed Bowlcake (Recipe)

Noon

  • Avocado toast
  • Trout with almonds
  • Spinach and quinoa gratin
  • Greek yogurt and maple syrup

Evening

  • Asparagus soup
  • Small pastry sheet with tuna and egg
  • Roasted carrots
  • Baked apple stuffed with pine nuts and dates

Peach-tinted bowlcake recipe

Ingredients

  • 60 g of oat flakes
  • 1 banana
  • 1/2 guava
  • 1 egg
  • 6 tablespoons of yogurt
  • 2 teaspoons of honey
  • 2 teaspoon chia seeds
  • 2 dried apricots
  • 1 teaspoon of baking powder

Preparation

  1. In a bowl, mash the bananas and the pulp of half a guava then add the egg and yogurt. Mix.
  2. Add the oatmeal, honey and baking powder, chia seeds and dried apricots cut into small cubes.
  3. Mix until a homogeneous texture is obtained.
  4. Microwave for 2 to 3 minutes at full power.
  5. Leave to cool before unmolding.
  6. Leave to cool for 10 minutes or enjoy while still warm.
Find out your skin type

Gourmand(e), raffiné(e), épicurien(ne)… on vous aide à identifier votre profil nutritionnel pour éditer vos recommandations perte de poids sur-mesure !