Feed Your Skin From Within: 5 Research-Backed Foods for Visible Skin Health

Topical care matters—but biology begins inside. As a cellular biologist and formulator, I design OUMERE to protect the extracellular matrix at the surface while your diet supplies the raw materials and signals that help skin perform. Below are five foods I recommend repeatedly, paired with a minimalist, fragrance-free OUMERE routine to preserve your gains.

A proper skin routine is not exclusive to what you apply topically. A balanced diet plus intelligently formulated products keeps skin youthful, resilient, and calm. Start with these five foods, each supported by peer-reviewed research.

1) Broccoli Sprouts (Sulforaphane)

Broccoli sprouts are rich in sulforaphane precursors that activate Nrf2-mediated defense pathways. In preclinical models, sulforaphane-containing extracts protected against UV-induced tumor formation and reduced carcinogenesis markers.

2) Shiitake Mushrooms (β-Glucans)

Shiitake provide β-glucans—polysaccharides noted for barrier-supportive and soothing properties in skin care and immunomodulatory benefits in nutrition literature. Unlike aggressive actives, β-glucans are well-tolerated.

3) Wasabi (Isothiocyanates)

Wasabi root — Seek real Wasabia japonica—the antioxidant profile differs from dyed horseradish.

Authentic wasabi contains isothiocyanates with antioxidant activity. In animal models, extracts reduced dermatitis-like symptoms and down-shifted inflammatory signaling.

4) Brazil Nuts (Selenium)

Selenium is essential for endogenous antioxidant enzymes. Evidence points to photoprotective effects in cells and animal models exposed to UVA/UVB. One serving of Brazil nuts often exceeds the daily requirement—rotate thoughtfully.

5) Dandelion Greens (β-Carotene → Vitamin A activity)

Exceptionally rich in β-carotene, dandelion greens contribute provitamin A activity that supports normal epidermal turnover and visualizes as a healthier tone when paired with topical barrier care.

Pair Nutrition with a Fragrance-Free Topical Routine

Food supports biology; daily topicals protect outcomes. OUMERE’s minimal routine is engineered without essential oils or perfume to avoid irritant load and to maintain lipid architecture.

Oil Dissolution Theory Cleanser

Purifies without stripping; preserves barrier lipids.

Read the theory →

No. 9 Daily Chemical Exfoliant

Controlled PHA/AHA renewal that respects the extracellular matrix.

Method & data →

UV-R Anti-Inflammatory Serum

High-density anti-inflammatory actives to help protect collagen from chronic irritation.

Mechanism →

Serum Bioluminelle

Dual-phase lipid + aqueous support for structural integrity and hydration.

Lipid balance →

Founder’s Note

OUMERE was built to replace industry myths with cellular science. Eat intelligently, then choose fragrance-free formulas that let biology show. That is how skin looks like it’s thriving—because it is.

References

Selenium. Dietary Supplement Fact Sheet. NIH ODS.
Overvad, K. et al. (1985). Selenium inhibits UV-light-induced skin carcinogenesis in hairless mice. Cancer Letters, 27(2), 163–170.
Chen, Y. et al. (2007). Blood selenium and risk of arsenic-related premalignant skin lesions. Cancer Epidemiol Biomarkers Prev, 16(2), 207–213.
Leccia, M.T. et al. (1993). Protective effect of selenium and zinc on UVA damage in human skin fibroblasts. Photochem Photobiol, 58(4), 548–553.
Emonet, N. et al. (1997). Thiols and selenium: protective effect on fibroblasts exposed to UVA. J Photochem Photobiol B, 40(1), 84–90.
Xu, C. et al. (2006). Sulforaphane inhibits DMBA-induced skin tumorigenesis via Nrf2. Cancer Research, 66(16), 8293–8296.
Dinkova-Kostova, A.T. et al. (2006). Protection against UV-induced carcinogenesis by broccoli sprout extracts. Cancer Letters, 240(2), 243–252.
Rop, O. et al. (2009). β-glucans in higher fungi and their health effects. Nutrition Reviews, 67(11), 624–631.
Hou, D.X. et al. (2000). Wasabi isothiocyanate and NQO1 regulation. Cancer Letters, 161(2), 195–200.
Nagai, M.; Okunishi, I. (2009). Wasabi extract and atopic dermatitis-like symptoms in HR-1 mice. J Nutr Sci Vitaminol, 55(2), 195–200.
Weil, M.J. et al. (2005). Antiproliferative constituents in horseradish and wasabi. J Agric Food Chem, 53(5), 1440–1444.