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Food for beautiful skin



That we older we can’t change it. That we look older already! The right diet, sport and exercise keep our bodies young for longer. This is exactly how the right combination of vitamins and nutrients and the right lifestyle can help Signs of aging of the skin counteract this and keep our skin young for longer. In this article we will tell you which processes cause wrinkles to form, which nutrients are important for skin aging and which ones Groceries and Training methods long term for one youthful, healthy skin care for.

Skin aging: why wrinkles appear

Why do we actually get wrinkles as we get older? To do this, it is first important to understand how the skin is structured. Our skin consists of many individual cells that are located in the epidermis, dermis and subcutis. The Skin cells have, like every cell in our body, one on the outside Cell membranewhich from Grease – actually from one Double lipid layerconsists. These in turn consist of Glycerin and multiple times unsaturated fatty acids. These nutrients are therefore also required so that the cell membrane is receptive to the Nutrient transport and the skin cells are adequately supplied

The stem cells of the epidermis continuously produce new skin cells and reject old cells. You know these dead skin particles as scales on the skin. In order for new skin to develop, the cells must be supplied with nutrients.

Wrinkles occur when the connective tissue, consisting of Collagen and Elastin in the Dermis are weakened or broken down. The connective tissue fibers ensure that the tissue remains stable, firm and elastic at the same time. In youth, cell metabolism still functions smoothly, so that the connective tissue fibers collagen and elastin are built up better. However, with increasing age, fewer and fewer elastin and collagen fibers are produced, which is why High increasingly limps and Wrinkles appear.

To keep your skin young, you have to protect your skin on the one hand (e.g. from UVA rays, cigarette smoke, stress, etc.) and stimulate collagen production on the other. The latter happens via the right one Nutrition and that proper training.

Anti-aging from within: These nutrients are what matter

As you now know, arise Foldbecause less with age Elastin and Collagen are stored, which causes the elasticity of the skin tissue to decrease. If you want to look young for a long time, you should try to stimulate the storage of elastin and collagen. This can be achieved with the right diet. To prevent wrinkles, you should make sure you get enough of the following vitamins and nutrients. Above all, there is a sufficient supply of protein.

Protein as the basis of healthy skin

Protein is the building material of all cells. So that you at all Collagen and Elastin To produce enough protein, you need to consume enough protein. You get high-quality protein from lean meat, dairy products, fish and vegan products such as legumes.

Vitamin C

The power vitamin not only supports your immune system – Vitamin C also stimulates collagen production and cell renewal and thus works against wrinkles. The vitamin is found in citrus fruits, red peppers, broccoli and other green vegetables and berries.

Vitamin D

The Sunshine vitaminwhich is found in fatty fish such as salmon, oils, Mushrooms, dairy products and eggs ensure that nutrient, which nourish the skin and prevent wrinkles, get into the cell better. Often it will too Avocado is associated with vitamin D, as this has been the case for a long time
Federal food code was noted. But this is now outdated. The avocado used to be with me
136 IU (3.4 μg) of vitamin D listed in the federal food code is now only 0 IU vitamin D and the avocado is therefore a source for Vitamin D away.


Biotin, a vitamin of the B group, plays an important role in various metabolic processes. It supports cell division, preserves the skin’s moisture and thus prevents the formation of wrinkles. To biotin-rich animal foods to count
Egg yolk, yeast and offal. Good plant sources include soybeans, nuts, rice bran and
Oatmeal. They are also valuable for the skin B-Vitamine B5, which keeps the skin young and fresh as well Vitamin B6 , which helps against acne. Vitamin B12 prevents skin discoloration.


Lycopene is an antioxidant substance that acts as a natural collagen booster. Lycopene is found in red fruits such as cherries or beetroot.


Zink promotes skin and wound healing. A sufficient supply of zinc can refine the complexion. Zinc is found, for example, in soy, nuts, meat, fish and cheese.


Sun causes wrinkles and leads to the breakdown of collagen in the skin. Yeast against it Caratinoide. The plant pigments found in carrots, tomatoes or peppers, for example, have an antioxidant effect and protect the skin from UV radiation. Carotenoids develop a kind of sun protection in the skin and thus protect against skin aging and wrinkles.

Omega 3

Omega 3which is found in salmon or in plant-based foods such as walnuts or linseed oil (where
linseed oil is the worse source)contains not only keep the skin soft and supple, but also strengthen it Cell membrane. Omega 3 also has a positive effect on the transport of nutrients into the cell, making it more difficult for wrinkles to form.

Hyaluronic acid

The sinking Hyaluronic acid concentration in the High is considered a cause of the loss of moisture, tone and elasticity Skin seen. Hyaluronic acid has an extremely high water binding capacity. As Part of the extracellular matrix in which the collagen and elastic fibers in Connective tissue is embedded, it stimulates the Collagen and elastin formation. In the cosmetics industry, hyaluronic acid is also used to inject wrinkles or plump up lips. Whether hyaluronic acid, taken from the inside, through food, has a plumping effect on the skin and for a youthful appearance According to the consumer advice center, it is not sufficiently clarified – it would at least be conceivable. Hyaluronic acid is found in fish such as mackerel and cartilage tissue. In plant foods is Hyaluronic acid found in potatoes, sweet potatoes, green leafy vegetables, almonds, parsley, coriander, green and red pepper.

The 10 best foods for youthful skin

You now know which nutrients are important in order to look youthful for as long as possible. Basically, to keep your skin young for a long time, you should pay attention to a diet that is rich in micronutrients and antioxidants. These are particularly in plant foods such as fruits, vegetables, whole grains, nuts and legumes.

In the following 10 foods The anti-aging nutrients biotin, vitamin C and co are particularly strong. If you want to protect your skin from the inside against wrinkles and signs of aging, you should do the following 10 foods for young skin regularly integrate into your diet:

1. Green tea

Green tea is rich in antioxidants that curb free radicals and thus protect the skin.

2. Broccoli

It’s not for nothing that broccoli is so often on the menu of competitive athletes. The green vegetable is rich in vitamins and minerals, such as magnesium, protein and vitamin C. Broccoli hardly contains any calories.

3. Pomegranate

Pomegranates are rich in the collagen booster vitamin C and contain plenty of minerals. The fruit also becomes one aphrodisiac effect said – and sex is certainly not wrong to stay young longer.

4. Rote Paprika

Red pepper contains antioxidants and the anti Aging-Vitamin C. There are also plenty of vegetables in them Carotenoids.

5. Berries

Berries are rich in Antioxidants and contain hardly any calories – perfect as a topping for your breakfast muesli! Berries keep the skin elastic and are also said to keep the brain efficient.

6. Oatmeal

The staple food popular with athletes is rich in Biotin, which is responsible for cell metabolism. Oatmeal is also rich in zinc, which also counteracts skin aging, and contains the amino acid L-arginine, which has a positive effect on connective tissue.

7. Green leafy vegetables

Green leafy vegetables like kale or spinach are rich in calcium, which is said to have rejuvenating and revitalizing effects. The vegetable also contains plenty of vitamin C, the number 1 enemy of wrinkles.

8. Salmon

Fatty fish such as salmon or mackerel helps the skin Collagen to store. Salmon is also rich in healthy omega 3 fatty acids Inflammation inhibit and thus ensure a cleaner complexion. Salmon also contains a lot of protein, which is… Cell renewal helps.

9. Almonds

A snack that you should reach for more often if you want to stay looking young for a long time are almonds. These can reduce the depth and width of wrinkles, according to a 2019 pilot study from the University of California at Davis: In the study, the skin of 31 participants who got 30% of their total calories from almonds over 16 weeks was examined Wrinkle depth and width examined – with the result that wrinkles were less pronounced at the end of the study. Almonds contain plenty of vitamin B, magnesium, zinc, and vegetable proteins secondary plant substances.

10. Beetroot

The tuber contains vitamin A, C, iron as well Lycopene. This combination cranks it Collagen production and protects your skin against aging.

This also keeps your skin young

Not just the right one Nutrition keeps your skin looking young for longer. It is also important to drink enough to… humidity to maintain the skin. Enough sleep, enough exercise and sport as well Sun protection keep your skin looking young for longer. Avoid alcohol, cigarettes and stress – these damage the skin and can promote the development of wrinkles.

Strength training for young skin

Another factor that significantly influences the appearance of your skin is: Strength training. Particularly Maximum strength training keeps the skin and connective tissue young for a long time. Training not only stimulates your body to do more To store connective tissue in the musclesbut also activates the Collagen proliferation in your skin. Your metabolism is additionally activated – perfect for young-looking skin!


Grow older, look younger – over the course of life the Metabolic activity in your
Skin recovers and stores less Elastin and Collagen a, which contain the elasticity of the skin. To counteract the development of wrinkles, you should eat a diet that is rich in proteins, micronutrients and Antioxidants is. Vitamins such as vitamin C and vitamin B as well as minerals such as zinc stimulate the production of collagen and maintain yours Skin looks younger for longer. Plant foods in particular – fresh vegetables, berries and herbs – as well as animal foods, such as fatty fish, are rich in micronutrients and minerals. In addition to the right diet, a healthy lifestyle also protects you from wrinkles: drinking enough, Movement and Sport keep you fit and your mind young.


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