Healthy nutrition for healthy facial skin

Gesunde Ernährung für eine gesunde Gesichtshaut

"Show me your refrigerator - and I'll tell you where your main problems come from.” Our colleague Susi just thought: What a stupid know-it-all saying. She went to the doctor and got this advice instead of a new prescription. Susi kept her displeasure to herself, insisted on a new prescription for a skin cream and then went to the office. There she told of her encounter with what she thought was an abusive doctor. Her surprise was noticeable when she noticed that we, the colleagues, didn't find the doc's statement that far off the mark. A good reason to deal with the effects of nutrition on facial skin in this blog.

External and internal skin care

A radiant and healthy complexion is a beauty ideal! It probably doesn't need to be discussed. While decorative cosmetics and external care are undoubtedly important, the crucial influence of nutrition is often underestimated. On skin health in general - and the appearance of facial skin in particular. And no, we don't want to make sure that all readers eat vegetarian or vegan from now on. The keyword is "balanced". So a lot of "healthy", but also sometimes according to your mood. If the chocolate just has to be... there you go. Or the wine, the filet, the cream cake. Consumed in moderation, consumption also promotes mental well-being and thus skin health.

Miracle healer from the fridge

Show me your refrigerator... This request can already be the first step in the right direction. Dear readers, of course we can't look in every refrigerator. Therefore, here is a representative list of foods that should not be missing in the household. More specifically, these components of a balanced and nutritious diet will work wonders when it comes to reducing skin concerns and/or maintaining a youthful glow.

The best healers

Fish is rich in anti-inflammatory omega-3 fatty acids. Salmon, mackerel and sardines in particular also ensure that the skin's elasticity increases. They counteract dryness or irritation and supply the skin with essential fats.

• Berries (blueberries, raspberries, strawberries) are packed with antioxidants like vitamin C and anthocyanins. They protect the skin from free radicals and UV damage. The positive result: premature skin aging is prevented.

• Nuts are an excellent source of vitamin E and zinc. Vitamin E acts as an antioxidant, while zinc promotes wound healing and helps treat acne. Almonds, walnuts and Brazil nuts are particularly recommended.

• Green leafy vegetables are rich in vitamins A, C and iron. The nutrients in spinach, kale and chard in particular support skin regeneration, protect against sun damage and promote a healthy complexion.

• Avocado contains healthy fats that moisturize the skin. Ergo: the fabric remains supple. The popular laurel plant is also bursting with vitamin E (an antioxidant that protects against free radical damage).

• Sweet potatoes (the 48grams editorial favourite) are high in beta-carotene. This precursor to vitamin A protects skin from UV damage and can reduce the appearance of wrinkles and pigmentation spots.

• Carrots also contain a lot of beta-carotene (see sweet potato)

• Tomatoes are high in lycopene, a powerful antioxidant that fights UV damage and supports skin texture.

• Oranges are an excellent source of vitamin C. This vitamin is known to be responsible for boosting collagen production and thus also promotes skin elasticity.

• Oatmeal is a skin-soothing specialist. The contained beta-glucans are known to reduce irritation and itching.

• Olive oil is rich in monounsaturated fatty acids and vitamin E. Both applied externally and taken in through food, the skin is hydrated and thus protected from damage.

Shopping list tips

Perhaps the above products will soon make up a large part of the weekly shopping list. The effects mentioned are actually like little miracle healers. And possibly contribute to the fact that medical skin creams can soon be banned from the lives of our readers. It's definitely worth trying. In order to go into the individual points in more detail, here is a small list of why nutrition is so important for the tissue:

Hydration is key

Water is vital to our skin. Adequate hydration keeps the skin moisturized and ideally promotes the elimination of toxins. If you don't drink enough water, you will soon notice dry to scaly skin. This in turn increases the risk of irritation and premature wrinkling. Dermatologists recommend drinking at least eight glasses of water a day.

Antioxidant rich diet

Nutrition rich in antioxidants can help protect the skin from free radical damage. Foods like berries, green leafy vegetables, nuts, and fish are high in these skin-friendly compounds. Antioxidants help reduce inflammation and promote skin cell regeneration. You'll be rewarded with healthier, more radiant skin when you look in the mirror.

Omega-3 fatty acids for the skin

So-called omega-3 fatty acids also play an important role in skin health. These fatty acids are found in oily fish, flaxseed, chia seeds and walnuts. They are anti-inflammatory and can help reduce the effects of acne and redness. They also promote skin elasticity and thus slow down the formation of wrinkles.

Vitamins and minerals

We have often written a lot about the effects of vitamins. In summary, they promote collagen production (vitamin C) and help to make the skin more resistant to UV-related damage (also vitamin C). Vitamin E, on the other hand, is a powerful antioxidant that protects the skin from free radicals. Zinc plays an essential role in wound healing and is also used to treat acne. Basically, dear readers: Make sure that your diet is sufficiently supplied with these nutrients. Be it through foods such as oranges, nuts, spinach or whole grain products.

In moderation does not mean doing without

As mentioned earlier, “cheat days” or moments keep your spirits high and with it your mental health. This also has a clear effect on the optics. However, we do want to issue a word of warning here: Refined sugar and highly processed foods can affect blood sugar levels and promote inflammation, which will have a negative impact on tissues. If you let yourself go too often, you will soon see or feel the effects on your skin. Acne outbreaks and accelerated skin aging are quite possible...!