Radiant skin: the best foods to eat
Written on 06/30/2025 by Pauline de Santarome
Foods for beautiful skin
Radiant skin starts with what you eat. Skin cells are constantly renewing themselves, and to regenerate properly, they need specific nutrients: fruits, vegetables, healthy fats, high-quality proteins, and foods rich in antioxidants. And while diet isn't everything, it remains the foundation on which external skincare and dietary supplements for the skin are based.
Why does what we eat show up on our skin?
The condition of our skin directly reflects the quality of our diet. Excesses, deficiencies, or imbalances always end up showing.
Our skin reflects what we eat
The skin reflects our internal state. A diet rich in sugars, ultra-processed foods, or low in nutrients causes dryness, blemishes, and a dull complexion. Conversely, a diet rich in vitamins, antioxidants, healthy fats, and proteins results in smoother, more supple, and radiant skin.
The internal mechanisms behind a glowing complexion (microbiota, inflammation, stress)
The gut microbiota influences inflammation, digestion, immunity—and therefore skin quality:
An unbalanced gut promotes redness, blemishes, and aging.
Stress increases cortisol, which weakens collagen, dries out the skin, and triggers acne breakouts.
Anti-inflammatory foods that are rich in fiber and healthy fatty acids can help alleviate these symptoms.
Food, a natural anti-aging treatment
Foods rich in polyphenols, vitamins A, C, and E, omega-3, or zinc slow down the breakdown of collagen and elastin. They act like an anti-aging cream from within, supporting the skin's firmness and resistance to external aggressions.
The best foods for glowing skin
Here are the foods that deeply nourish the skin. Each one acts according to a specific mechanism: protection, hydration, regeneration.
Fruits and vegetables rich in antioxidants: carrots, blueberries, spinach, tomatoes
These foods neutralize free radicals, which are responsible for skin aging. Spinach is rich in vitamins A, C, E, and iron; blueberries are rich in powerful antioxidants; carrots, rich in beta-carotene, moisturize and give a healthy glow. Tomatoes, especially when cooked, contain more bioavailable lycopene—an antioxidant that protects against UV rays.
Anti-inflammatory foods: turmeric, ginger
Turmeric is known to calm inflammation, soothe acne, even out skin tone, and stimulate microcirculation. Ginger, meanwhile, contains antioxidant and antiseptic compounds that fight wrinkles and purify the skin.
Good fats that nourish the skin: avocado, olive oil, nuts, oily fish
Avocados are packed with vitamins E and C and healthy monounsaturated fats. They protect skin cells and help keep skin hydrated. Olive and avocado oils provide omega-9, antioxidants, and vitamin E. Walnuts, rich in omega-3 fatty acids and vitamin E, strengthen the skin barrier and brighten the complexion. Fatty fish (such as salmon) strengthen collagen and maintain elasticity.
Hydrating foods for supple skin: cucumber, watermelon, green tea
Cucumber and watermelon contain a lot of water, deeply moisturize, and smooth the skin. Green tea, rich in polyphenols, is moisturizing, anti-inflammatory, and anti-aging. It soothes the skin and protects it from external aggressions.
Proteins and amino acids essential for regeneration: eggs, legumes, quinoa, tofu
Proteins provide amino acids to replenish collagen, renew cells, and repair tissue. Eggs, legumes, quinoa, and tofu are complete plant and animal sources. They promote firm, toned, regenerated skin (the effect is well known in nutricosmetics).
Foods to avoid for healthy skin
Refined sugar, the enemy of a fresh complexion: sugar promotes glycation—the binding of sugars to collagen proteins—which stiffens them, causing loss of elasticity and wrinkles. It also fuels inflammation and blemishes.
Alcohol and caffeine dehydrate the skin: alcohol and caffeine dry out the skin, weaken the moisture barrier, accelerate aging, and dull the complexion.
Ultra-processed foods, factors contributing to inflammation: industrial meals, snacks, and thick sauces trigger invisible inflammation (glycemic spikes, additives) that weaken the skin and amplify redness, dryness, and acne.
Dairy products: monitor depending on skin type: dairy products are sometimes linked to acne breakouts or oily skin, depending on individual sensitivity. Test on a case-by-case basis: some people tolerate them perfectly, others do not.
Give yourself a boost with dietary supplements
In addition to a balanced diet, certain products can help provide the skin with nutrients that it does not always receive in sufficient quantities.
Santarome's Sublime Peau Anti-Aging combines plants (Italian immortelle and grape seeds), vitamins (E and C), and antioxidants to support collagen production, improve elasticity, and protect the skin against oxidative stress. It is the ideal ally to complement the benefits of a healthy lifestyle and prolong the skin's youthfulness.
Give your skin what it deserves: real, rich, nourishing, and restorative foods. In addition, Santarome's skin supplements provide targeted, professional support. Start today: incorporate these foods into your meals, try a suitable supplement, and admire your skin's radiance day after day.
★★★★★ - Virginia
Sublime Anti-Aging Skin - 60 tablets
I took the anti-aging supplement and was simply amazed by the results.
My skin is plumped up, and I've regained the softness of my youth.
At first, I had trouble with the taste of the tablets, but after a while, I got used to it.
And anyway, when I see the results, I don't regret it.
