Dry skin: what do you eat to hydrate it from the inside?

It is fine to spread yourself with ultra-rich (and sometimes ultra-expensive) cream, nothing helps: the face feels tight, the lips crack, the hands and feet are as rough as sandpaper, and as for the legs, it is skin crocodile! Feed the skin from the outside, it is essential. But from the inside, it’s just as important.

True body envelope, our skin is our interface with the outside world. On the front line in the face of seasonal aggressions, it is exposed to cold, humidity, wind, but also to the dry air of overheated atmospheres.

In winter, the skin barrier is less waterproof than the rest of the year, and struggles to retain water. The icing on the cake: the cold reduces the secretion of sebum, a lubricating agent. These are all factors that make winter a high risk season for drought dermatological.

Dry skin: watch out for deficiencies

The skin is dry because it lacks lipids, therefore fat. A deficiency in essential fatty acids indeed produces a lipid protective film of less good quality. Suddenly, the water evaporates and drought sets in.

This phenomenon can be transient and accentuated by cold, wind or sun exposure. This is often the case in winter for certain parts of the body such as the hands and feet. Or permanent, because of an unbalanced diet, linked to age or to certain pathologies such as diabetes.

Dry skin: maintain water balance

The skin alone concentrates about 20% of the water in our body, which gives it its plump appearance. It is therefore necessary to drink enough, of course, but no need to go down 3 liters of water per day: this will not improve skin hydration. On the other hand, “as the body loses 1.5 L of water every day (urine, perspiration, etc.), specifies Dr Serfaty-Lacrosnière, a nutritionist, it is necessary to compensate by drinking the same quantity of liquid, or about a glass. of water every hour, because good general hydration guarantees satisfactory skin hydration.

In addition, by consuming fruits and vegetables (naturally rich in water) with each meal, you effectively increase the level of hydration.

Dry skin: bet on a balanced diet

A varied diet allows you to have a sufficient lipid intake for good hydration. But sometimes this is not enough, especially in winter, when the skin is strained. And often, when dieting, because women reduce their fat intake. As a result, they often have dry skin.

However, you have to eat fat: a little butter on the toast for breakfast and two tablespoons of oil at each meal (walnuts and rapeseed for omega-3s, olive and grape seeds for other fatty acids) . These two sources of lipids provide essential fatty acids and vitamin E which promotes hydration of the upper layers of the epidermis and plays an antioxidant role by fighting against free radicals.

>> And supplements, are they useful?
“Yes, they improve the condition of very dry skin and limit feelings of discomfort and itching, assures our specialist, Dr. Serfaty-Lacrosnière. a 2-month cure, and do not take others at the same time. They often contain borage and evening primrose oils, and virtually all of them also have vitamins C and E. “

Dry skin: the best nutrients

Foods rich in essential fatty acids should be favored:

  • The lipids found in butter and oils.
  • The omega-3s and omega-6s found in oily fish from cold seas, such as salmon, sardines, mackerel and herring. Ideally, they should be on the menu two or three times a week.
  • The fibers and antioxidant molecules contained in fruits and vegetables, which must be highlighted at every meal. The first guarantee a good transit, therefore a pretty complexion. The second are anti-free radicals and limit the aging of cells.
  • Vitamin C which promotes the production of collagen fibers in the dermis, resulting in more toned skin. It is found in citrus of course, in kiwi, parsley …
  • Oilseeds should not be forgotten. A handful of almonds a day is a good asset against dry skin.
  • Zinc is an interesting nutrient (its deficit results in increased dryness of the skin). Consume with oysters, seafood and fish regularly.
  • Selenium, this trace element has an important antioxidant action for the epidermis. It is found in foods rich in protein (meat, fish, seafood, etc.).

An anti-dry skin menu

Breakfast : green tea Chia porridge (chia seeds swollen in almond milk and a pinch of vanilla powder) with red fruits.

At lunch : smoked salmon wraps, with fresh cheese, young shoots and avocado, fromage blanc with express mango coulis (mango mixed with a dash of lemon juice and passed through a sieve).

At dinner : pumpkin soup, lamb’s lettuce and poached egg, flaxseed vinaigrette, clementine salad with orange blossom and mint

Our experts:

  • Dr Catherine Serfaty-Lacrosnière, nutritionist doctor
  • Dr Nadine Pomarède, dermatologist specializing in aesthetic dermatology

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Source: Topsante.com by www.topsante.com.

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