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Nutrition
These foods support your skin
Besides the appropriate skin care and a healthy lifestyle, eating right is one of the most effective ways to slow down skin aging. Which begs the question: What foods are good for the skin? You can find an overview of the best foods for healthy skin here. If your meals mainly consist of the following foods, then you will have the ideal conditions to set back or slow down the biological clock of your skin.
NUTRITION FOR BEAUTIFUL SKIN: EAT YOUR SKIN HEALTHY WITH THESE NUTRIENTS
Some nutrients can protect, repair and sometimes even rejuvenate your skin. Most of them belong to the essential trace elements that occur in the body in small amounts of less than 50 mg per kilogram of body weight. Without them, vital processes such as cell division and cell protection, metabolism and many others would not be possible - making us look old. But which minerals, trace elements, vitamins and other nutrients does the skin need? Here are the main ones:
THE FOLLOWING FOODS WILL HELP YOU HAVE BEAUTIFUL SKIN
All the foods listed here have an anti-aging effect. Because of the multitude of their valuable nutrients, this list is limited to those that are most important for your skin.
DRINKS FOR HEALTHY SKIN
Water or Infused Water: With at least two to three liters of clear water a day, your skin gets the moisture it needs from within. Alternatively, you can spice up your water with cucumber slices or fresh mint.
Unsweetened tea: If you drink unsweetened tea instead of water, you will provide your skin with additional moisture. Depending on which type of tea you choose, you benefit from antioxidants, vitamins, etc..
VEGETABLES & FRUITS FOR BEAUTIFUL SKIN
You can use vegetables and herbs as often as you want. However, despite the high vitamin content, you should only eat fruits in moderation, as they contain a lot of fructose.
- Avocados: Omega-3 fatty acids and vitamins A, B7, C and E.
- Berry: Manganese as well as vitamins A, C and E.
- Peas: Iron, copper, protein and vitamin C.
- Cucumbers: Iron and vitamins B1, B2, B3, B5, B6, B7, B9, C and K.
- Carrots: Beta-carotene and vitamin A.
- Cabbage: Beta-carotene, iron, manganese and vitamins A, B2, C and E.
- Coconuts: Vitamin B5
- Pumpkins: Beta-carotene, iron and vitamin C.
- Olives: Beta-carotene, omega-3 fatty acids and vitamin E.
- Salad: Beta-carotene, iron, copper, manganese, vitamins B1, B2, B6, C and E and zinc
- Asparagus: Silicon as well as vitamins A, B, C and E.
- Spinach: Iron, manganese, proteins and vitamins A, C and E.
- Mushrooms: Iron, proteins, selenium and vitamins A, B1, B2, B3, B5 and D.
- Red pepper: Lycopene and Vitamin C.
- Tomatoes: Lycopene as well as vitamins A, B1, C and E.
- Fruits and citrus fruits: Vitamins A, B1, B2, B3, B5, B6, B7, C and E.
SKIN-PROMOTING HERBS & VEGETABLES
- Basil: Iron, flavonoids and vitamins A, B1, B2 and B3
- Chili: Vitamins A and C
- Ginger: Iron and vitamin C.
- Garlic: Manganese, vitamins B6 and C and zinc
- Cress: Manganese as well as vitamins A, B1, B2 and C
- Cumin: Iron as well as vitamins A and C.
- Turmeric: Iron and vitamins B1, B2 and C
- Parsley: Iron, flavonoids and vitamins A, B1, B3 and C
- Chives and spring onions: Iron as well as vitamins A and C.
HIGH CONTENT LEGUMES, NUTS & CEREALS
- Chia seeds: Iron, omega-3 fatty acids, proteins and vitamins B2, B12, C and E.
- Oats and rolled oats: Iron, manganese, proteins, silicon, vitamin B7 and zinc
- Millet: Amino acids, iron, silicon, vitamins B1, B3, B5 and B6 and zinc
- Legumes: Iron, manganese, proteins, vitamins B7 and E and zinc
- Linseed: Omega-3 fatty acids and vitamin E.
- Soybeans: Coenzyme Q10, iron, proteins, selenium and zinc
- Nuts and almonds: Coenzyme Q10, iron, copper, manganese, omega-3 fatty acids, vitamins B5 and E and zinc
- Whole grains: Iron, manganese, proteins, selenium and vitamins B1, B2 and B9
- Whole grain rice: Manganese, proteins, vitamins B1, B3, B5, B6 and E as well as zinc
ANIMAL PRODUCTS FOR BEAUTIFUL SKIN
- Oily fish: Coenzyme Q10, iron, copper, omega-3 fatty acids, protein, selenium, vitamins B7, D and E and zinc
- Eggs: Iron, proteins, selenium, vitamins B7 and D and zinc
- Lean meat, mainly poultry: Coenzyme Q10, iron, proteins, selenium, vitamins B2 and D and zinc
- Shellfish: Iron, omega-3 fatty acids, proteins, vitamins B1, B2, B6, C, D and E and zinc
- Skyr, curd and Greek yogurt: Proteins as well as vitamins B1, B2, B3, B5, B6 and C.
NUTRIENTS THAT ARE GOOD FOR YOUR SKIN
We will explain in detail which nutrients you can use to strengthen your skin from the inside out and contribute to its health.
AMINO ACIDS - PROTEINS WITH ANTI-AGING EFFECT
Amino acids are the building blocks of protein. They have an antioxidant effect, with which they protect the skin from free radicals and external pollutants. Proteins strengthen the skin's surface and help to minimize fine wrinkles and lines.
ANTIOXIDANTS - FREE RADICAL SAVIORS
During various metabolic processes, the body forms free radicals itself. Free radicals are also generated when the skin comes into contact with UV radiation or other negative influences such as cigarette smoke or exhaust fumes. This put stress on the skin and makes it age faster. Antioxidants are the best protection against this and slow down skin aging in the long term. Since antioxidants are fat-soluble, they only unfold their protective effect if you ingest some olive oil or a small amount of fatty food. Antioxidants include vitamins C and E, the coenzyme Q10, which is related to vitamin E, selenium, zinc or secondary plant substances such as flavonoids, beta-carotene (provitamin A) and other carotenoids such as lycopene and astaxanthin.
Many of the aforementioned antioxidants also have other protective functions. For example, vitamin C works against age spots, is anti-inflammatory and stimulates collagen formation which ensures firm and elastic skin and strong connective tissue. Lycopene filters harmful substances from the skin cells and thus slows down skin aging. Beta-carotene is converted by the body into vitamin A, i.e. Retinol, which accelerates cell growth and slows down the aging process of the skin. Retinol itself is also found in some foods. Zinc helps to metabolize the valuable omega-3 fatty acids, stimulates the skin's defenses and collagen formation. This contributes to even skin and a fresh complexion.
IRON - THE SKIN'S OXYGEN SUPPLIER
Iron is an important part of cell division and metabolism. It is also involved in the formation of red blood cells which supply the body and therefore the skin with oxygen. Without iron, your skin looks dull and pale.
COPPER - TRAINER FOR CONNECTIVE TISSUE
If you want to strengthen your connective tissue, an adequate supply of copper is crucial. A copper deficiency weakens your connective tissue and promotes cellulite. Copper also has an anti-inflammatory effect and without it as a means of transport, the important iron does not get to where the body needs it.
MANGANE - FUEL & CELLULITE KILLER
Your energy metabolism would not function without manganese. Your connective tissue would also be weak and be prone to cellulite.
OMEGA-3 FATTY ACIDS - PROTECTION & ELATICITY
Omega-3 fatty acids are part of your skin's protective barrier. They ensure that it does not dry out and that external influences do not harm it, making it elastic and firmer. In addition, omega-3 fatty acids have an anti-inflammatory effect which has a positive effect on skin diseases.
SILICON - THE SKIN'S WATER RESERVOIR
Silicon has a high water-binding capacity and helps your skin to store moisture which gives it optimal elasticity. In addition, silicon is a component of skin and connective tissue and helps to network the proteins with one another.
VITAMIN B GROUP - FOUNTAIN OF YOUTH FOR THE SKIN
All eight vitamins from the vitamin B group are water-soluble, so they develop their effect without you ingesting fat or oil. The skin-friendly B vitamins include:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (B12)
The B vitamins are responsible for many metabolic processes and have indispensable effects on the skin: They protect against external influences, stimulate cell growth and cell division, increase the resilience of your skin, manage sebum production and refine the complexion of your skin. In addition, some B vitamins such as B5 are excellent wound healing boosters.
VITAMIN D - SOLAR ENERGY ON THE PLATE
The sun vitamin D strengthens the skin's defenses and alleviates many skin diseases. However, since direct sunlight accelerates the aging process of the skin, the inclusion in food is the most skin-friendly supply option, causing no cell damage.
WHAT FOODS DAMAGE YOUR SKIN?
Now you know which nutrients are good for your skin. But there are also some foods and substances that you shouldn't eat or at least consume very sparingly for the sake of your skin as they have a negative effect on cell renewal, skin elasticity, and can accelerate the aging process. These include: alcohol, saturated fats in red meat, for example, and trans fats in ready-made meals, as well as preservatives with their E numbers, salt and sugar. Sugar is responsible for the skin damaging effects of glycation. Sugar molecules are not only found in many foods as refined sugar, but also in carbohydrates and in the form of fructose in fruit.
Are there any skin-friendly sweets & nibbles?
In addition to nuts and almonds to nibble on, there is also a real sweet that will help your skin: dark chocolate. Chocolate is not only a comforter of the soul, but also a skin saver! With a cocoa content of more than 80 percent - the higher the proportion, the better - the ingredients of the cocoa protect against skin damage from UV radiation and free radicals, stimulate blood circulation and make the skin more supple.
THIS IS HOW DELICIOUS A HEALTHY DIET IS FOR BEAUTIFUL SKIN
Try our three favorite recipes for healthy skin, bursting with healthy ingredients!
