The skin is our body's largest organ and also its protective covering, and it has a lot to do - from regulating our body temperature and fluid balance to protecting us from strong sunlight, defending us against germs and producing vitamin D. Our skin is an honest skin through and through. Our skin is an honest skin through and through: as a reflection of our health, it shows us what is good for our body and what is bad for us. Smoking, alcohol consumption, too much sun, too little sleep, radical diets and a nutrient-poor diet with foods full of sugar, trans fats and white flour, as found in fast food and convenience products, are reflected in blemishes, pale color, dryness or diminishing elasticity.

Which foods are particularly good for our skin?

For example, avocado, nuts, seeds, certain sea fish, fish oil, algae oil, hemp seed oil, walnut oil and linseed oil. With their unsaturated fatty acids and a favorable ratio of omega-3 to omega-6 fatty acids, they protect the genetic material and thus slow down the aging of the skin. The body uses them to produce new skin cells and messenger substances that have a positive effect on inflammation. Some of these fatty acids are essential; we cannot produce them ourselves but have to get them from our diet.

Omega-3 fatty acids (linolenic acid) in particular have an anti-inflammatory effect and ensure supple skin. They are found in fish such as herring, mackerel and salmon. Supplementation with omega-3 fatty acids is recommended for skin diseases. Omega-6 fatty acids (linoleic acid) are found in sunflower, rapeseed or corn oil and have a positive effect on both dry and oily skin with a tendency to blemishes. They liquefy the skin's sebum and facilitate its elimination.

Protein, found in fish, eggs, dairy products, pulses and soy, ensures firm and elastic skin. It is important for the growth and repair of tissue, which is why deficiency symptoms can be seen in the form of sagging connective tissue.

Good for the skin under the skin

Vitamins keep the metabolism going and this is also important for the skin. Vitamin C is extremely important for collagen formation. It tightens the skin and thus reduces the formation of wrinkles. This vitamin is found in many types of fruit and vegetables, such as acerola cherries, rose hips, sea buckthorn berries, blackcurrants, peppers, strawberries, kale and spinach.

Provitamin A provides valuable help for skin regeneration, stimulates cell renewal, makes the skin more elastic and is even a natural sunscreen. Carrots contain particularly large amounts of beta-carotene, but spinach, red peppers, tomatoes, broccoli and apricots are also good sources. Vitamin B5 (pantothenic acid) is found in carrots, sweet potatoes and spinach. Vitamin B5 promotes wound healing and protects the cells.

Vitamin E is found in wholegrain products, nuts, seeds and cold-pressed oils. It strengthens the connective tissue and plays an important role in the moisture balance. Minerals ensure firm skin. The skin also needs minerals such as magnesium, iron and zinc to heal wounds. Magnesium is found in broccoli and wholegrain products, for example, iron in liver or wheat bran and zinc in Emmental cheese and pumpkin seeds. Calcium, contained in dairy products and green vegetables, strengthens the skin cells. Silicon (silicic acid) is found in legumes, for example, and strengthens connective tissue, skin, nails and hair. Adequate drinking is also part of the diet. Water, unsweetened tea or highly diluted juice spritzers are best, and plenty of them - one and a half to two liters a day - keep the skin firm and hydrated.

How to get the skin right

A natural, plant-based diet with plenty of raw foods and an adequate supply of water will make you glow - and simply feel good in your skin. The ingredients in our Skin, Hair, Nails Complex. Among other things, the ingredients support the natural growth and regeneration of the skin.