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Nutrition for Healthy Skin


Importance of Nutrition for Healthy Skin

Importance of Nutrition for Healthy Skin

Healthy skin and a radiant and even complexion are not only due to a certain genetic disposition and proper care. Premature signs of aging, such as wrinkles under the eyes, mouth, or forehead, blemished skin, acne, and many other skin problems, can be signs that the skin is lacking in nutrients or metabolism he’s out of control. With a balanced diet, important nutrients such as antioxidants, vitamins, minerals, and trace elements can be absorbed, which have a positive effect on the condition and appearance of the skin.

Factors that Damage the Skin

Skin cells are renewed every four to six weeks. With age, the process slows down and the skin becomes increasingly dry, also due to hormonal changes. The lifestyle is easy to read on the skin. Smoking, alcohol consumption, and intense sunbathing make the body wither more quickly. All forms of malnutrition put pressure on the skin. One-sided eating habits, extreme starvation diets, or poor nutrient absorption are manifested in the skin and hair. The skin becomes dry and thin, flakes, loses its elasticity, and becomes dull. Nails break more easily and hair can fall out.

The Skin as an Indicator of Disease

Existing diseases can be seen on the skin. Overweight people are prone to skin infections due to increased perspiration in the skin folds. In people with diabetes or kidney disease, the skin is more prone to inflammation and itching due to changes in the nerves and blood vessels. The connection between diet and skin texture is particularly evident in the case of food allergies.

In general, healthy skin also removes toxins from the body. Our body absorbs them through food and breathing, but also alcohol consumption and smoking. When the other organs responsible for detoxification, such as the intestines and liver, can no longer handle the number of toxins, the skin has to help. The toxins are then excreted through the pores, which harms the appearance of the skin. Many skin problems can be traced to intestinal disorders.

Take Care of your Skin from The Inside: Proper Nutrition for Beautiful Skin

In addition to proper skincare with suitable cosmetic products, diet also has a great influence on the health of the skin, hair, and nails. True to the motto: “You are what you eat”, your eating behavior has a direct effect on the condition of the skin and can even have a positive effect on existing skin irritations or diseases.

Dos and don’ts when it comes to nutrition for a Healthy Skin

To Do

  • Eat alkaline foods: If your body is acidic, impurities, wrinkles, or skin irritations develop more quickly.
  • Eat enough fruits and vegetables: The fiber, vitamins, minerals, and trace elements contained in fruits and vegetables, have a positive effect on the natural metabolism of the skin and, therefore, promote an even complexion and a vital appearance and youthful.
  • Drink water: A balance in moisture is the basis for smooth skin. Entering 1.5 to 2 liters of water per day is ideal, and more if you are physically active.
  • Eat foods as natural, little processed as possible: Those who eat fresh, natural, and varied, ideally seasonal and regional, absorb all the nutrients that are important for healthy skin.

Not to Do

  • Foods with high sugar content: They hurt the body’s hormonal levels, which, among other things, affect the activity of the sebaceous glands and are responsible for the development of impurities. They also promote over-acidification of the body.
  • Very salty or spicy foods: They can lead to increased water storage in the tissue and promote cellulite, but also dark circles, bags under the eyes, or puffy eyelids.
  • Processed fats: Foods rich in polyunsaturated fatty acids should be preferred over those high in simple saturated fatty acids. These include sandwiches, fried foods, and prepared items.

Foods that Promote Skin Health


Antioxidants protect skin cell membranes from attack by free radicals, which are formed, among other things, by ultraviolet light, nicotine, or alcohol consumption and are responsible for premature aging of the skin, but also for the development of cancer.

Important antioxidants are:

  • Vitamin C, which helps the formation of collagen, firms the skin and reduces wrinkles. It is found in red and citrus fruits, pineapple, paprika, kale, and broccoli, among others.
  • Vitamin E, contained in whole grain products, nuts, and oilseeds, protects skin cell membranes, prevents UV damage, and makes skin supple.
  • Beta-carotene, which favors the formation and repair of skin tissue and acts as natural sun protection from the inside. It is mainly found in carrots, sweet potatoes, squash, spinach, apricots, and green peppers in the provitamin A form.

Healthy Fats

Healthy fats, primarily essential fatty acids, keep cell membranes flexible but stable and support cellular metabolism. Valuable fats are in avocados, nuts, seeds, and seeds.

Omega-3 fatty acids, found in fish such as salmon or mackerel, but also nuts, flaxseed oil, olive oil, or grapeseed oil, are also good for the cardiovascular system and have an antioxidant effect.


Silicon, selenium, and zinc are three important minerals that are of great importance for healthy skin:

  • Silicon: It is of great importance for the development of connective tissue, it is found in cucumbers, they improve the elasticity of the skin and prevent the formation of wrinkles and age spots.
  • Selenium: Protects cells, is found in zucchini, kale, potatoes, and nuts, among other things.
  • Zinc: Promotes the elasticity and resistance of the skin and is essential for its metabolic functions, it can be absorbed through cheeses and cereal products, legumes, and oilseeds such as pumpkin, linseed, or poppy seeds.

Healthy nutrition for healthy skin

A balanced diet has a decisive influence on the appearance of the skin: a change in diet can often even remedy or greatly improve chronic skin conditions such as acne, food allergies, or psoriasis. Food can also provide valuable nutrients that are externally good for the skin. In addition to vitamins and minerals, high-quality fats, which strengthen skin functions and keep skin supple, are particularly relevant.