The right nutrition for beautiful skin

Healthy skin is important to most people – because it feels better and because it looks good. Some things are predisposed, but we can do a lot ourselves for healthy skin. In addition to getting enough sleep, avoiding stress, nicotine and alcohol, this also includes a balanced diet for beautiful skin. In this article you can find out which foods help you to have beautiful skin.

Our skin has to deal with many different tasks. First of all, it is a protection for everything below. It prevents harmful substances from penetrating the interior of our body. These include pathogens, environmental toxins or UV radiation. At the same time, however, it also prevents too much heat from being released to the outside, for example. It also ensures the exchange of substances between inside and outside (the skin breathes). It is also an important sensory organ and it has a decisive influence on our appearance.

The influences to which our skin protects the body and to which it is therefore heavily exposed, of course, do not pass our skin without a trace. She needs support in order to be able to carry out her tasks correctly and to continue to look as healthy and youthful as possible – because the skin is not only our largest organ, it is also the most visible.

The right nutrition for beautiful skin

An important building block for healthy and beautiful skin is proper nutrition. With our diet, we can help the skin do its job and look healthy in the process. Avoiding additives in foods that damage the skin is also important.

The vitamins that are particularly important for healthy skin include Vitamins C, E and Beta carotene, from which the body can independently produce vitamin A. These three vitamins are particularly effective antioxidants that help the body to better protect itself against free radicals. These penetrate our body and damage the cells – especially those of the skin. This causes wrinkles, among other things. Antioxidants trap the free radicals and make them harmless to the body.

The following foods contain a particularly large proportion of these vitamins:

Vitamin C:

  • Sea buckthorn
  • Rose hip
  • Acai and Goji berries
  • Baobab

On the other hand, citrus fruits naturally also contain vitamin C, but by far not as much as rose hips or baobab. Apples are also richer in vitamin C.

Vitamin E:

Is mainly contained in vegetable oils. It is also found in smaller quantities in fish, currants and avocados. Moringa is also a good supplier of vitamin E.


Can be found in many reddish fruits and vegetables:

  • Carrots
  • Honeydew melon
  • Acai
  • Sweet potato
  • Mango
  • Apricots

But also in lamb’s lettuce or kale. However, Lucuma has the highest proportion of beta-carotene. This Peruvian fruit is only available in powder form from us. Due to its ingredients, it is a real skin miracle product.

Some vitamins, including beta-carotene, are fat-soluble. The body needs fats in order to be able to use them for itself. Consuming unsaturated fatty acids is therefore also good for beautiful skin. Vegetable fats can also provide E vitamins here.

In addition to the vitamins mentioned, selenium and zinc are also antioxidants and thus help the skin. There is also a lot of zinc in the Lucuma. Other minerals such as magnesium and calcium are also important to build up the skin cells and support them in their work. proteins and amino acids are also included. They ensure that the skin retains its firmness and looks young and fresh.

In order to help the skin to look healthy, a varied diet is essential. This is the only way we can adequately preserve all of these ingredients.

A beautiful skin without taking any additives

But too much is sometimes harmful. Too much zinc can lead to hair loss. A diet that is too high in protein causes blemished skin , the same applies to too much sugar and fat . However, this should not happen with a balanced diet. An overdose of vitamins or minerals can actually only happen when taking supplements. This should only be done after consultation with the doctor and is often unnecessary.

If you want to continue to ensure beautiful skin with your diet, you should also make sure to use food in your diet, which contain as few additives as possible – these are usually not good for our skin and for our body.

In summary thus be said: Sufficient fruit and vegetables, healthy proteins and fats – all of this as fresh as possible and without additives – this is what nutrition for beautiful skin looks like.

If you then drink enough (preferably unsweetened drinks) and helps the skin to improve blood circulation (this can be achieved from the inside, through blood circulation-promoting foods, as well as from the outside, through care) you will enjoy beautiful and healthy skin.

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