An even complexion, lightly tanned and smooth, free of redness and skin impurities such as pimples - that's how you want your skin? If you want to have beautiful and clear skin, not only take care of your skin, but also eat a balanced diet. With the right foods, you can prevent blemished skin by providing it with valuable nutrients and minerals.
Don't have the time to eat a balanced diet? No problem, because you can prepare the right foods for beautiful skin as snacks to go in just a few minutes. So that you know in future which fruits and which vegetables you should integrate more into your diet, I have listed a few foods that you should put in your shopping trolley from today. Because with a healthy diet, the fight against the (possible causes of) skin blemishes begins. There are also some foods you should avoid, as they have been proven to have a bad effect on your skin.

Vitamins for beautiful skin

A balanced diet is the cornerstone for clear skin. The interaction of vitamins is important for cell renewal and cell protection. To avoid skin blemishes or redness, you should supply your body with the right nutrients.
Vitamin A stimulates the production of new skin cells and prevents premature ageing of the skin. It also supports your immune system. The B vitamins also support cell renewal and ensure firmer skin. They have an anti-inflammatory effect and supply the skin with moisture.
Vitamin C was probably the first thing that crossed your mind when you read about vitamins for beautiful skin? That's because it boosts the immune system and is prescribed for colds. Everyone immediately advises you to stock up on vitamin C. It acts as a protection against cell damage to the skin caused by external influences such as UV radiation or nicotine, for example, and also ensures smooth skin.
A very special nutrient is vitamin D, because it is mainly absorbed through the skin when you walk in the sunshine. It supports the renewal of skin cells and thus also promotes the healing process of inflammatory skin diseases such as acne. Vitamin E also protects against premature ageing and has an anti-inflammatory effect on skin blemishes such as pimples.

These 7 foods are good for your skin

Colourful fruits and vegetables look great, taste great and are great for your skin.
Skin care with the right nutrition can be really fun and adds variety to your plate.


Nuts not only fill you up, they also make your skin beautiful. They contain many important minerals and fats. The zinc and omega-3 fatty acids they contain support wound healing and have an anti-inflammatory and antibacterial effect in the body.


The trendy superfood definitely lives up to its name. The green fruit with the soft flesh does not only look good on bread, but also in the body. The unsaturated fatty acids in avocado have a positive effect on the skin, making it more elastic and supple.


As mum used to say: "Eat carrots, my child. They are good for your eyes. She's not wrong, and the beta-carotene they contain even makes for beautiful skin. The body converts the beta-carotene into vitamin A, which helps build new skin cells and protects the skin from damage caused by too much sunbathing, for example.


Can't imagine your breakfast cereal without the little blue fruits? For a good reason! Because blueberries are full of vitamin C, which is important for stimulating collagen production. It tightens the connective tissue and strengthens the elasticity of the skin.


Either children love it or they hate the green leaves. But it is not without reason that it is regularly put on the plate with potatoes, because it contains a lot of vitamins A, B and C. It is therefore not only good for beautiful skin, but also for nails and hair. So it is not only good for beautiful skin, but also for nails and hair.


The green cabbage vegetable is very similar to spinach with its nutrients. It also contains the skin-beautifying vitamins A and C and minerals such as zinc, which counteracts inflammatory skin.


The human body consists of 2/3 water! In the course of life, however, the amount is reduced. You can also see this in the fact that the skin loses tension and becomes increasingly flabby with age. It is therefore important that you always drink enough water to ensure the transport of nutrients to the cells. You should drink about 2 litres of water a day - fortunately, the quality of tap water is so good that you can drink it from the tap without hesitation and always have some in the house.

These foods are bad for your skin

For radiant skin, you should avoid some foods, even if it seems difficult at first. But believe me, your skin will thank you.

Wheat flour and convenience products and sweets

Stay away from wheat flour and ready-made products, even if they save you a lot of time in the kitchen. They are low in nutrients and high in fats and sugar. They may fill you up for a while, but they don't provide your body with important nutrients and you'll soon be hungry again. The fats and sugars reduce collagen production, which makes the skin look saggy and causes pimples because bacteria can settle in.
So to get beautiful, glowing skin, it's important to drink plenty of water and include a variety of fruits and vegetables in your diet. Avoid fatty and sugary foods and drinks to prevent blemishes. Of course, despite a healthy diet, blemished skin can still occur. This can be due to hormonal imbalances, for example. But you can easily have this checked out by a doctor. And in the meantime, you can try out some new recipes. How about a creamy porridge with fruity berries?

March 13, 2021