Which food improves the complexion?

The right nutrition for beautiful skin

The skin is our largest organ. In addition, it is functionally the most versatile. The skin protects our body, takes on tasks in the metabolism and, as part of the immune system, it is also responsible for good body defenses and thus for general health.

At the same time, a good complexion says a lot about our health. A poor complexion, on the other hand, can indicate that something is wrong in the body - for example, that our diet is not balanced. Dry or sensitive skin can be a sign of an insufficient supply of micronutrients. With the right diet, however, one can contribute to a reduction in skin aging and a better complexion. There are a number of foods that can give the skin a real beauty boost. We'll tell you what you can do against blemished skin, how you can prevent premature wrinkles, which foods should generally be eaten for healthy and beautiful skin and which foods make healthy skin glow.

Tips for beautiful skin

  • Avoid sugary foods, high glycemic carbohydrates, and products containing milk
  • Zinc-containing foods are essential for healthy skin. Zinc is particularly important for cell division. Since the skin is a tissue that is constantly renewing itself, an adequate supply of this mineral is important for its healthy development.
  • Prefer foods that support your skin. vitamin B2 for example, it has a positive effect on fast-growing cells and is therefore good for the skin. It makes them more resilient. Vitamin B is found2 in lean meats, whole grains, and vegetables like kale.
  • Omega-3 fatty acids are not only good for heart health, but also for the skin. They provide moisture and give resilience. Omega-3 fatty acids can be found e.g. B. in fish, walnuts and flaxseed.

Prevent and alleviate blemished skin

Impure skin can have different causes and be triggered or promoted by various malfunctions in the body and thus affect health. Blemished skin can occur due to illness, for example acne. In this case, you should seek advice from a dermatologist. If there is no underlying skin disease, nutrition often plays an important role. If you have problems with blemished skin, we recommend that you avoid the following foods and components of the diet:

  • Sugary foods: The high intake of sugar through sweets, but also white bread and baked goods and similar foods, causes an increased release of the hormone insulin and thus starts a chain reaction that ends with blemished skin. Because a high concentration of insulin in the blood makes the hair follicles larger and increases the production of the masculinity hormones, the androgens. These in turn stimulate increased sebum production and cornification. This dynamic process causes extensive inflammation of the skin.1  
  • Products containing milk. The protein in milk also stimulates insulin production, but also that of a related hormone called IGF-1 (Insulin-like Growth Factor 1). These hormones stimulate the development of blemished skin.

In general, healthy skin is also the body's disposer of toxins. Our body absorbs these through food and breathing, but also through alcohol consumption and smoking. When the other organs responsible for detoxification, such as the intestines and liver, can no longer handle the amount of toxins, the skin has to help. The toxins are then excreted through the pores, which has a negative effect on the skin's appearance. Many skin problems can be traced back to intestinal disorders.

Unclean skin can also be prevented by foods containing zinc. Zinc helps control the amount of fat in the skin by taking on a role in the metabolism of unsaturated fatty acids, which are important for the skin to function. By stimulating the immune system, it slows down inflammatory processes in the skin. The trace element zinc is also good for collagen formation and has a supporting effect in healing processes and thus improves healthy and beautiful skin and the immune system in general.

Good for blemished skin:

  • Lots of fluids in the form of water or unsweetened tea
  • Foods containing zinc
  • Reduction of dairy products, sugar and carbohydrates (e.g. in white bread)
  • Refrain from nicotine and alcohol

Wrinkles & Anti-Aging

Vitamin A, coenzyme Q10, UV protection - that seems to be the miracle recipe for many anti-wrinkle creams. Indeed, these can delay skin aging and wrinkling. However, you do not necessarily have to invest in expensive creams - the right diet can also have an anti-aging effect.

When it comes to looking good, the B group vitamins such as biotin, riboflavin and niacin are particularly important.

Vitamin A plays a key role in the structure and health of the skin. It contributes to normal skin function. Inadequate care can manifest itself in dryness of the skin and eyes. Vitamin C supports normal collagen formation and thus has an influence on the formation of wrinkles.

Tomatoes contain carotenoids which, among other things, play a role in the body as antioxidants. These also include beta-carotene (also called provitamin A) and lycopene. Antioxidants, through their function as radical scavengers, make an important contribution to protecting against a possible cause of premature skin aging. Our skin is exposed to ultraviolet (UV) radiation every day, which is the main cause of sunburn and photodamage. This creates reactive substances, the free radicals. Some micronutrients act as antioxidants to protect cells. Antioxidants render the free radicals harmless.

Silicon is a component of the skin and connective tissue. Silicon is involved in the crosslinking of proteins with one another and with multiple sugars. The latter play an important role in the skin and connective tissue, as they are part of important lubricants.

Delicious and Healthy - Anti Aging Foods:

  • Trace element silicon - e.g. B. in asparagus, barley, oats
  • Vitamin C - e.g. B. in grapefruits, red peppers, berries
  • Vitamin E - e.g. B. in whole grains, nuts, seeds and high-quality oils
  • Coenzyme Q10 -z. B. in fatty sea fish (herring, salmon, tuna, mackerel, sardine), meat, soy and nuts
  • Beta-carotene and other antioxidants - in dark, colored vegetables and fruits such as B. peppers, spinach, blue grapes, berries or avocado

Radiant skin - which nutrients should I get in my diet?

The human skin is an organ that is constantly exposed to the environment. Chemicals and environmental influences have a negative effect on the health and appearance of the skin. In order to maintain a radiant complexion, the intake of the following nutrients and foods should be covered by a healthy diet:

  • Healthy fats - in avocado, fish, and nuts.
  • Omega-3 fatty acids provide moisture and give resilience. Omega-3 fatty acids can be found e.g. B. in fish, walnuts and flaxseed.
  • vitamin B2 (Riboflavin) is also called a growth vitamin. It has a positive effect on fast-growing cells and is therefore good for beautiful skin. Vitamin B is found2 in lean meat, but also in dairy products, whole grains and vegetables such as kale.

Water and tea

Our body consists of ¾ water. A sufficient supply of fluids is therefore essential for the full function of the body. Still water is best, but green tea is also suitable. Popular in Asia, the tea contains polyphenols, flavonoids and is rich in antioxidants - it is good for the skin and protects against the effects of aging.

A real power drink for health can be mixed from 450 g of frozen berries. Let the berries thaw briefly and puree with 300 ml apple juice. When the drink is creamy, pour into glasses and enjoy. This drink provides phytochemicals and vitamins that can scavenge free radicals.

Tips for caring for the skin from the outside

A relaxing and firming face mask is mixed from an unpeeled, finely chopped cucumber slice with a little lemon juice or a mixture of a tablespoon of cucumber juice, an egg white, a teaspoon of cream and 20 drops of rose oil. Leave on for 20 minutes.

An avocado mask is rich in vitamins A, E and biotin. Simply mash the flesh of an avocado, mix it with some natural yoghurt and honey, and apply it to the skin like a mask. Leave on for about 15 minutes. Then wash off with warm water.