Have you ever wondered why some people seem to have glowing, flawless skin effortlessly? One secret behind it lies in nutrition. Let’s explore together how a plant-based diet can make your skin glow!
The structure and function of the skin
Our skin is not only the largest organ in our body, but also one of the most fascinating. It consists of three main layers: the epidermis, the dermis and the subcutis.
- Epidermis: The outermost layer that acts as a barrier against environmental influences and continuously produces new skin cells.
- Dermis: This is where the hair follicles, sweat glands and blood vessels are located. This layer is responsible for the elasticity and firmness of the skin.
- Subcutis: The deepest layer, which consists mainly of fatty tissue and serves as a buffer against shocks and for heat regulation.
Tasks of the skin
Our skin is a true all-rounder and fulfills numerous important tasks:
- Protection: It protects us from harmful UV rays, bacteria and other environmental hazards.
- Temperature regulation: It regulates our body temperature through sweating and blood circulation.
- Sensory perception: Thanks to numerous nerve endings, we can perceive touch, temperature changes and pain.
- Excretion: Metabolic waste products are also excreted via the skin.
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A flower does not think about whether it is better or more beautiful than its neighbour. It simply blooms.
12 foods for beautiful and clear skin
Here are twelve foods that are true skin magicians and the active ingredients they contain:
- Avocado:
- Active ingredients: Healthy fats, vitamin E and C.
- Effect: These fats keep the skin supple and hydrated, while the vitamins act as powerful antioxidants and stimulate collagen production.
- Nuts and seeds (e.g. almonds, walnuts, chia seeds):
- Active ingredients: Omega-3 fatty acids, vitamin E, zinc.
- Effect: Omega-3 fatty acids reduce inflammation and strengthen the skin barrier. Vitamin E protects against UV damage, and zinc promotes the healing of skin injuries.
- Berries (blueberries, raspberries, strawberries, blackcurrants):
- Active ingredients: Antioxidants, vitamin C, anthocyanins, vitamin E.
- Effect: Antioxidants fight free radicals and slow down skin ageing. Vitamin C promotes collagen production and keeps the skin firm. Anthocyanins and vitamin E protect the skin from inflammation and support skin healing.
- Green leafy vegetables (spinach, kale, rocket):
- Active ingredients: Vitamins A, C, K, folic acid, iron.
- Effect: These nutrients promote skin cell renewal, protect against UV damage and improve circulation, resulting in a healthy complexion.
- Tomatoes:
- Active ingredients: Lycopene, vitamin C.
- Effect: Lycopene protects the skin from UV damage and acts as an antioxidant. Vitamin C promotes collagen production and protects the skin from oxidative stress.
- Sweet potatoes:
- Active ingredients: Beta-carotene, vitamin C.
- Effect: Beta-carotene is converted into vitamin A, which renews and protects skin cells. Vitamin C supports collagen production.
- Citrus fruits (oranges, lemons, grapefruits):
- Active ingredients: Vitamin C, flavonoids.
- Effect: Vitamin C strengthens the collagen structure and the flavonoids act as antioxidants that protect the skin from damage.
- Carrots:
- Active ingredients: Beta-carotene, vitamin A.
- Effect: Beta-carotene supports skin cell renewal and protects against UV damage.
- Bell peppers:
- Active ingredients: Vitamin C, beta-carotene.
- Effect: Vitamin C promotes collagen production, while beta-carotene supports skin cell renewal.
- Green tea:
- Active ingredients: Polyphenols, antioxidants.
- Effect: The polyphenols and antioxidants in green tea protect skin cells from damage, reduce inflammation and support overall skin health.
- Dark chocolate:
- Active ingredients: Flavonoids, antioxidants.
- Effect: Dark chocolate with a high cocoa content (at least 70%) contains many flavonoids, which act as powerful antioxidants. These help protect the skin from UV damage and improve circulation. The occasional enjoyment of high-quality dark chocolate with little added sugar can sweetly enrich your skin health.
- Pulses (e.g. lentils, chickpeas, beans):
- Active ingredients: Proteins, fiber, zinc, vitamin B.
- Effect: Pulses are rich in proteins, which are important for cell repair and renewal. Zinc helps regulate oil production and reduces inflammation, while the fibre promotes digestion and supports detoxification.
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Drink water
In addition to a balanced diet, adequate hydration is crucial for healthy skin. Water helps keep your skin hydrated, improves elasticity and flushes out toxins. Here are some tips:
- How much to drink: At least 1.5 to 2 litres of water per day. The requirement may be higher in hot weather or during intense physical activity.
- Still or sparkling: Both are suitable, but still water is often better tolerated and hydrates more effectively.
Extra tip:
Water-rich foods such as cucumbers and watermelon can also contribute to your fluid intake.
With a conscious, plant-based diet, you can give your skin the nutrients it needs to stay healthy and radiant. Try it out and discover the power of nature for your skincare!
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Have I sparked your interest in superfoods? Then the ultimate superfood guide – Natural Power for Your Health – is just what you need!
Disclaimer: This text is not a substitute for professional medical advice, diagnosis or treatment. It must not be used as a basis for self-diagnosis or for starting, changing or discontinuing medical treatment. Always consult a qualified healthcare professional if you have any health concerns or symptoms. Greentrinsic accepts no liability for any discomfort or harm arising from the use of the information provided.
