Nutrients and skin,
what your plate deposits under the epidermis
Skin renews itself every 28 days. Each cycle draws on your nutritional stores: amino acids for collagen, zinc for healing, vitamin C for hydroxylation, omega-3 for cell membranes, antioxidants to neutralize free radicals. A subtle deficiency is enough to slow renewal and let dullness, dryness and early fine lines appear.
Peer-reviewed sources, informed by the clinical experience of naturopaths.
Skin, a hungry organ
Skin is the largest organ in the body, and one of the most metabolically demanding. It continuously consumes proteins, essential lipids and cofactor micronutrients. When the diet is poor in fresh plants, good fats and fish, dermal quality degrades silently, well before it shows in the mirror.
Ultra-processed diets, rich in fast sugars and industrial omega-6, simultaneously increase oxidative stress and glycation, two mechanisms that accelerate visible skin aging.
Six families that make the difference
Vitamin C (kiwi, citrus, bell pepper) to synthesize collagen. Zinc (oysters, pumpkin seeds, legumes) for healing and sebum control. Omega-3 EPA/DHA (sardines, mackerel, flax) for membrane fluidity and anti-inflammation. Vitamin A (liver, egg, orange vegetables) for epidermal renewal. Polyphenols (green tea, berries, cocoa) to protect the dermis from oxidation. Water and silica (cucumber, nettle, horsetail) for suppleness.
The exploration below covers these nutrient families one by one, with their concrete food sources and precise skin roles.
Spot the nutrients that build the skin
A progressive quiz to pair each nutrient with its skin role and identify the food sources that concentrate them.
Nutriments et Peau
In naturopathy, there is a saying: don't put on your skin what you wouldn't put on your plate. Discover which nutrients truly nourish your skin from within. 4 progressive levels. You can ask 3 questions across the whole exploration. Answers rely purely on landmark scientific publications such as Journal of Medical Genetics, American Journal of Clinical Nutrition... no opinion, no trend, no marketing, just the science. See our terms and conditions. In the footer you will find a glossary explaining every term used in depth.
This exploration is educational. It does not replace medical advice. Any supplementation or treatment change should be discussed with a healthcare professional. Terms and conditions →
- Pullar JM, Carr AC, Vissers MCM.. « The roles of vitamin C in skin health ». Nutrients, 2017.
- Ogawa Y, Kinoshita M, Shimada S, Kawamura T.. « Zinc and skin disorders ». Nutrients, 2018.
- Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z.. « Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases ». Int J Mol Sci, 2020.