Its benefits: Tomatoes are the richest source of lycopene, a potent antioxidant that bolsters skin protection against UV rays (though sunscreen remains essential) and pollution.
In your diet: Lycopene is best absorbed in homemade sauces. Cooking releases it, and a drizzle of olive, rapeseed, or linseed oil makes it even more bioavailable for your skin.
Its benefits: Packed with beta-carotene, a powerful antioxidant that promotes cell renewal, repairs skin tissue, and enhances your natural glow.
In your diet: Enjoy raw for double the beta-carotene (and a lower glycemic index than cooked). Just half a carrot daily does the trick.
Its benefits: An exceptional source of vitamin C, which shields skin from free radicals, improves microcirculation, and supports collagen production—the dermis's vital support structure.
In your diet: One kiwi daily provides the ideal vitamin C dose. For variety, try one orange, mango, or a handful of strawberries.
Their benefits: Salmon, mackerel, tuna, and sardines deliver omega-3 fatty acids that fortify the skin barrier, combat dehydration, maintain suppleness, and reduce inflammation. Fish-allergic? Opt for lamb's lettuce, eggs, rapeseed or linseed oil, and nuts.
In your diet: Aim for twice weekly. Canned varieties retain omega-3s—enjoy the accompanying olive oil too.
Its benefits: The top seafood source of zinc and selenium. Zinc accelerates skin renewal, aids healing, combats acne, while selenium safeguards cell membranes. Not an oyster fan? Choose shellfish, fish, seaweed, mushrooms, eggs, or poultry liver. Bonus: Zinc supports healthy hair.
In your diet: Target 8 mg zinc daily—1-2 oysters suffice. Rotate sources since oysters aren't daily fare. Avoid wholemeal bread, soy, or corn at the same meal to ensure absorption.
Its benefits: The top oilseed for vitamin E, an antioxidant protecting cell membranes. Also rich in omega-3s, the 'good fats' that lock in skin hydration.
In your diet: About 20 almonds daily, eaten with the skin for maximum antioxidants.
Its benefits: With over 30% polyphenols, it's a powerhouse antioxidant fighting free radicals. It detoxifies the body, brightening your complexion.
In your diet: Choose whole leaf or matcha powder, once daily.
Thanks to Dr. Nadine Pomarède, dermatologist and author of My Beautyfood Notebook (Marabout editions).
