Some nutrients can protect, repair, and even rejuvenate your skin. Most of them belong to the essential trace elements that occur in small amounts in the body. Without them, vital processes such as cell division, cell protection or metabolic processes would not be possible. But which foods does our skin need? We have summarized the most important foods for you:
1. Carrots against impure and oily skin
Good for the eyes and good for the skin: the orange-colored carrots are full of beta-carotene, a precursor of vitamin A. The vitamin is important; if there is a deficiency, the skin becomes brittle and dry. Carrots can also help with impure and oily skin because they strengthen the skin barrier. But you don’t have to eat kilos of carrots, one large carrot a day is enough. Since betacoretin is fat-soluble, you should always consume some oil with it, so that the body can absorb the ingredients.
2. Cabbage, peppers & citrus fruits strengthen the skin
Brussels sprouts, cauliflower, white cabbage or broccoli: Cabbage varieties contain a lot of vitamin C, as do peppers and oranges. This is important for the skin to fight against skin cell damage. If you have skin that has been battered by wind and weather, or if you suffered from acne when you were young, you should pay particular attention to eating a diet rich in vitamin C. Nice side effect: The vitamin promotes the production of collagen and strengthens the connective tissue.
3. Tomatoes as natural UV protection
Tomatoes are one of the most popular vegebtables and rightly so: Hardly any other fruit has a higher lycopene content. Lycopene protects the skin from UV damage and filters pollutants out of the cells. As a result, tomatoes help to slow down skin aging. By the way, short cooking allows the body to absorb a particularly large amount of lycopene.
4. Fatty Fish For A Rosy Complexion
Fish contains valuable omega-3 fatty acids. The skin needs these cell-protecting substances for a healthy, rosy complexion. If you integrate enough fish into your diet, you can delay skin aging and fight inflammation. Salmon, mackerel and sardines are particularly healthy.
5. Avocado For a Radiant complexion
Healthy fats, valuable B vitamins and biotin – just one avocado a day provides the body with enough biotin. Avocados give dry skin more elasticity thanks to their vitamin E content, while the vitamin A contained in the fruit also helps against impurities in oily skin. Also applied as a face mask, the avocado can give a radiant complexion.
6. Berries detoxify the skin
The skin needs antioxidants for healthy regeneration and detoxification. The antioxidants help fight free radicals and thus protect the cells from damage. Since berries also have an anti-inflammatory effect, they help fight breakouts. There are also plenty of vitamins in the delicious red and black berries, with blackcurrants being particularly rich in vitamin C. Because this vitamin is heat sensitive, berries are best eaten raw.
7. Oatmeal helps against skin inflammation
You can start the day well with a healthy muesli with oatmeal and nuts. Oatmeal contains a particularly large amount of zinc, which is effective against blemished skin and inflammation. With a zinc deficiency, the skin can either become impure and greasy or dry and scaly. A zinc deficiency also increases allergies. If you take in enough zinc with your food, wound healing gets back on track and sebum production levels off again.