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Eat your way to beautiful skin


A balanced diet is essential not only for a slim body but for vibrant and youthful skin as well. Many people choose to take care of their skin by investing in expensive treatments that correct wrinkles, discoloration, the decreased elasticity or the various spots and scars that appear with age, but the truth is unless the internal environment works properly, one will continue to experience skin problems.The key to permanently restoring your skin’s health and freshness is to first fix your internal environment, then correct the remaining problems with the right external treatments.

How food choices can affect your skin’s appearance

In lots of cases skin damage appears as a result of oxidation, an internal chemical process during which free radicals interact with healthy cells, altering their balance. Eating the right foods can improve your skin’s health and appearance by restoring the elasticity, hydration level, bacterial balance and production of sebum.

A personalized and carefully chosen diet that restores the equilibrium of the internal environment can correct a wide range of skin problems and protect your skin cells against the damage caused by oxidative stress and free radicals, smoking or pollution. To keep your skin well-nourished and protected and to extend its beautiful and healthy appearance, make sure to include in your diet the nutrients listed below.


Blueberries, blackberries, strawberries and plums are rich in antioxidants, which prevent the damage caused by free radicals to skin cell membranes. By doing so, these foods delay the signs of aging, keeping the skin younger for longer. Pecans, beans, prunes and artichokes are other good sources of antioxidants, so they should be included in your menu more often.

Vitamin A

Vitamin A is critical for your skin’s health and beauty, being a micronutrient involved in the growth and repair of the dermal tissue. Inside the human body, vitamin A is obtained from beta-carotene, a powerful antioxidant that helps in minimizing the harmful effects of free radicals. Foods that provide this antioxidant include carrots, red bell peppers, mangoes, apricots, cantaloupe, sweet potatoes and pumpkins.

Vitamin A is involved in cell differentiation and gives the skin cells their structural integrity, maintaining the tissue soft and smooth. It has antioxidant and antibacterial properties, keeping your skin well moisturized and preventing acne and ulcers.

Vitamin C

Involved in the production of collagen fibers, which keep the skin elastic and firm and protect against damage caused by oxidation, vitamin C is another important micronutrient that should be taken from foods. Good sources include broccoli, oranges and other citrus fruits, pineapple, bell peppers, tomatoes, watermelon and strawberries.

Just like vitamin A, vitamin C has antioxidant properties and supports the functioning of the immune system, helping in the removal of toxins from the body. Acne and easy bruising can be signs of vitamin C deficiency, so if you want to keep your skin’s youthful and clean aspect, eat more cherries, kiwi fruits, Brussels sprouts, parsley and other foods rich in this micronutrient.


Vitamin E protects your cells by maintaining the health of membranes and guarding the skin against the damage caused by UV rays. In combination with vitamin C, vitamin E is thought to offer anti-aging protection. Still, given that there are a couple of studies that indicate that supplements of vitamin E may not be safe, the best way to get your daily dose of this micronutrient is to include in your diet nuts and seeds, fortified whole-grain cereals, olive oil, spinach, wheat germs and Swiss chard.


Vitamin V is necessary for DNA synthesis and the repair of your skin cells. Not getting enough if this micronutrient can lead to oily skin, stretch marks, seborrheic dermatitis and rosacea, and can favor hyperpigmentation. Good sources of B vitamins include fortified cereals and whole grains, avocado, beef and chicken.


Although they don’t have the antioxidant properties of the previously mentioned micronutrients, omega-3 fatty acids are also very important for your skin’s health, as they maintain the integrity and functioning of cell membranes, allowing water and nutrients to get in and flushing out toxins. They reduce inflammation and prevent skin damage and breakouts.

A proper intake of these fats lower the risk of acne and prevent dry skin; on the other hand, not eating enough omega-3, or including in your diet too many foods that provide omega-6, can increase the risk of dermatitis, acne, psoriasis and other skin problems, the optimum ratio of omega-3:omega-6 being 1:2 to 1:4.

Good sources of omega-3 fatty acids include fish oils, mackerel, wild salmon, herring, sardines, enriched eggs, flaxseeds, soybeans and walnuts, avocado and chia seeds.

Zinc, Magnesium and Iron

Of all the minerals that are taken from foods, these 3 are especially important for skin. Zinc ensures the cell growth and development, supports the immune system and prevents acne, dermatitis and stretch marks. It also speeds up wound healing and decreases hair loss. Good sources of zinc include pecans and sunflower seeds, nuts, oysters and ginger.

Magnesium can be taken from cashews, green leafy veggies, hazelnuts, almonds and kelp, while iron can be taken from spirulina, pumpkin seeds, meat, raw cacao and parsley. These minerals reduce oxidative stress, increase the delivery of oxygen to cells and support collagen synthesis. Iron maintains a healthy and even skin tone, prevents dry skin and cold extremities.


Selenium is of top importance for a healthy and glowing skin, this mineral playing a crucial role in the health of skin cells. Optimum levels of this micronutrient protect against UV rays damage and reduce the risk of skin cancer. Along with vitamin A and cooper, selenium protects against sunburn and inflammation.

Balance internally with diet, correct externally with cosmeceuticals

Not all skin issues can be fixed through diet, although food does play a huge role in your appearance. But if you don’t get enough sleep, work under stress every day or don’t hydrate yourself properly, if your circulation and lymph drainage are poor or you suffer from conditions that affect the absorption of nutrients, then you might need to apply some external products as well.

One good principle to keep in mind when choosing your external skin care products is this: if it’s not healthy enough to eat it, don’t put it on your skin. Based on this principle we’ve developed a series of cosmeceuticals that are crafted for different skin types and aim to fix what diet alone cannot correct.

Our products contain vitamin C, retinol and peptides, all of them involved in maintaining a youthful and clear skin. Peptides for example are amino acids that function as moisture-binding agents and support skin repair processes. They have anti-aging properties, keeping the skin smooth and firm for longer.

Retinol, as previously mentioned, is an antioxidant that interrupts the free-radical damage process that makes the skin look older and wrinkled. By incorporating this ingredient in our products, we provide your skin with anti-aging ingredients that increase collagen production, minimize eczema and acne and prevent wrinkles and spots that appear due to sun damage.

Vitamin C is also used at Cosmedocs to refresh and rejuvenate your skin’s appearance. This micronutrient is an amazing addition to cosmeceuticals, being a potent antioxidant that protects skin from free radicals, sun damage and pollution. Applied externally in optimum doses, it helps in reducing the appearance of brown spots, stimulates collagen production supporting a firmer skin, reduces irritation and inflammation, fades post-breakout red marks and increases the effectiveness of sunscreens.

To learn more about our products and skin care procedures, visit our treatments section or get in touch today and let us help you identify the best solution for your skin problems!

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