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The right diet for healthy skin

by Josephine Andrews
Published: Last Updated on 159 views

Eating for healthy skin – it works! The right diet is good for your body: you fight inflammation, prevent skin aging and alleviate symptoms. Find out here how food affects the appearance of your skin.

True beauty comes from within – the vernacular wisdom sums up how our outward appearance benefits from a healthy and balanced diet. If we are supplied with all the necessary nutrients, we are usually happy about strong fingernails, shiny hair and clear skin .

Malnutrition and malnutrition, on the other hand, often leave their mark. If the body lacks certain vitamins and trace elements, this is reflected, for example, in imbalanced skin. With certain foods, on the other hand, you are deliberately doing something good for the organ. Find out here how you can contribute to a beautiful complexion with the right foods.

The right diet for dry skin

Does the skin feel rough, tight and itchy? Then you probably suffer from dry skin. Triggers are often stress , temperature fluctuations and heating air. Diet also affects the moisture content of the skin.

Certain foods supply the tissue from within with the appropriate vitamins, minerals and fatty acids. Therefore, if you have dry skin, make sure you eat enough of the following foods:


The skin is normally about 80 percent water . If you don’t drink enough, you look old quickly: In order to ensure that vital organs are supplied with water, the body first removes water from the skin when there is a shortage. The body shell becomes limp and wrinkled.

Even a single glass of water has a noticeable effect. Within a short time, the skin is better supplied with blood and more oxygen. In the long term, the skin is healthier and fresher.

We take in 1.5 liters of water a day through food. Doctors also recommend drinking one and a half to two liters of water a day.

fish and seafood

In addition to a lot of omega-3 fatty acids , fish – like all animal foods – contains biotin , also known as vitamin H. The vitamin soothes dry and scaly skin, supports regeneration and stimulates the skin’s metabolism. It is crucial for the cell growth of the skin. A front-runner among the suppliers is salmon.

Even vegetarians can easily cover their daily needs, as biotin is also found in plant-based foods: it is found in peanuts, mushrooms and oatmeal.

Carrots, peppers, apricots and Co.

There is a lot of beta-carotene in yellow and orange-colored vegetables and fruit in particular. The body converts it into vitamin A , which acts as a natural sunscreen and promotes skin regeneration. It also relieves skin dryness.

Oils and fats

They pad the skin from the inside and protect the tissue from drying out: fatty acids in the cells. They are obtained from oils and fats. Therefore, regularly include cold-pressed vegetable oils in your diet. Olive, flaxseed, or macadamia nut oils work best.

The right diet for oily skin

The face shines and quickly looks oily? Then you probably have oily skin. In addition to the face, the shoulders, décolleté and back are sometimes affected.

In this case, the sebaceous glands produce too much fat . Possible causes are, for example, a genetic predisposition, hormonal fluctuations or malnutrition.

With this skin type, avoid anything that increases sebum production: This includes, for example, a greasy diet, cigarettes and alcohol. Also, reduce your sugar consumption and avoid dairy products as much as possible. The latter enlarge the sebaceous glands and also promote inflammation.

Diet for impure skin and pimples

If the skin repeatedly tends towards impurities and blackheads or if acne is present, this is favored by a variety of factors. In most cases, a cornification disorder of the upper layers of the skin together with increased sebum production is responsible for the pustules.

Although recent research shows that diet has only a limited effect on acne, avoid foods that further increase the skin’s sebum production.

Therefore, avoid greasy food, processed sugar and dairy products. Also reduce fast carbohydrates such as white flour products, sugar and sweets in your diet.

Make your diet varied and nutritious. An anti-inflammatory diet consists of lots of vegetables, high-quality cold-pressed oils, fatty fish and little meat. Some spices such as turmeric , curry or ginger also have an anti-inflammatory effect.

Nutrition with an anti-aging effect

The aging process cannot be stopped, but slowed down. And not just through external care: You also support smooth and plump skin from the inside with the right nutrients. Include the following foods, among others:

oils and nuts

High-quality vegetable oils and nuts are a true elixir of beauty. Among other things, they are rich in vitamin E , which is also a radical scavenger. Vitamin E primarily protects the cell membranes. It delays skin aging and promotes skin regeneration.

fish and seafood

Sea fish is one of the best sources of omega-3 fatty acids and may therefore contribute to slower aging of the skin. Fatty fish such as herring and mackerel also contain larger amounts of the skin-protecting vitamin A.

fruit and vegetables

In addition to the UV rays of the sun, environmental toxins or stress also cause problems for the skin. They increasingly lead to the formation of the notorious “free radicals”, highly aggressive oxygen compounds. They attack the cell structures and accelerate aging processes – also in the skin. Antioxidants bind the aggressive molecules and render them harmless.

Like vitamin C , vitamin A is one of the antioxidants. Vitamin C is also important for the formation of collagen , which provides elasticity and firmness to the skin.

Vitamin C is found in abundance in citrus fruits, broccoli , sea buckthorn, elder or kiwis, for example. Vitamin A is contained as a precursor in peppers, carrots and apricots.

Important nutrients for the skin

The skin needs the various vitamins , minerals , secondary plant substances, amino acids and omega fatty acids in particular:

  • Anthocyanins: They have anti-inflammatory properties and are abundant in blueberries .
  • Biotin: It is the beauty vitamin par excellence for skin, hair and nails. You can find large amounts of it in avocados.
  • Carotenoids: They support the skin in cell renewal and protect against free radicals. You can find them in carrots and apricots.
  • Catechins: Cacao contains a high amount of the plant compound. It works against signs of aging.
  • Vitamin C stimulates the formation of new collagen and protects against free radicals. Vitamin C is found in peppers, broccoli, papaya and citrus fruits.
  • Vitamin E tightens the skin and supports regeneration. It is mainly found in nuts and vegetable oils.

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