5 Superfoods für gesunde Haut
You don't have to spend a small fortune on fancy face creams to benefit from beautiful, healthy-looking skin. In fact, smooth, flawless, wrinkle-free skin can be achieved simply by following a few sensible tips and feeding your body the right nutrients.

Superfoods for healthy skin

Below you will find 5 must-have tips as well as 5 fantastic superfoods for healthy skin.

5 tips for healthy skin
Expensive revitalizing face creams, anti-wrinkle treatments and intensive moisturizing lotions are a waste of money. This is because they target the “symptoms” rather than the root cause of damaged skin. The good news is that you can start achieving beautiful, healthy looking skin today by simply following these 5 simple tips. And you'll save a small fortune on the bargain!

1. Avoid excessive sun exposure
Your body needs daily sun exposure to produce vitamin D. However, excessive and unprotected exposure to the sun causes DNA damage to skin cells due to UV rays, leading to wrinkles, age spots and other types of skin problems. It also increases the risk of skin cancer.

Here's how you can safely enjoy enough sun:

Use a sunscreen - opt for a natural, mineral-based sunscreen that's free of chemical ingredients that can cause intolerance.
Limit your sun exposure - avoid the strongest sun (between 10am and 3pm) and limit time to a maximum of 20 minutes, twice a day (depending on your skin type).
Wear a hat and sunglasses in direct sunlight.
Choose a natural after-sun skincare product—like nourishing coconut oil or soothing aloe vera.

2. Quit smoking and reduce alcohol consumption
Smoking narrows the blood vessels in the outer layers of the skin. This restricts blood flow and hinders the delivery of nutrients to the skin, which it needs to stay healthy and wrinkle-free. Smoking also damages collagen and elastin - the two proteins responsible for skin's firmness and elasticity.

Alcohol dehydrates your entire body, including your skin, and deprives it of vitamins and minerals that are important for skin health. Heavy, long-term drinking can lead to chronic skin conditions like rosacea—an uncomfortable disorder that can even cause facial disfigurement.

3. Drink lots of water
Water makes up more than two-thirds of the body - it lubricates joints and eyes, aids in digestion, flushes out waste and toxins, and keeps your skin properly hydrated. The body loses water continuously throughout the day, which means you need to maintain a healthy fluid balance to keep your skin properly hydrated. Adequate fluid intake is very individual. As a guideline, you can assume at least two liters. Supplement your water intake with teas, green juices, coconut drinks and smoothies, which are also natural sources of water and taste delicious. But make sure that you consume little sugar with your drinks.

4. Keep track of your stress
Over a longer period of time, stress triggered by the release of the stress hormone cortisol not only increases the risk of heart disease, depression and mental illness. It can also make your skin sensitive and more prone to skin problems like acne. You can prevent stress and unwanted skin ailments by regularly doing gentle exercises like yoga, using relaxation techniques and meditation, and adaptogene Superfoods enjoys, which actively counteract stress, e.g. Maca-Pulvermatcha green tea powder, Ashwagandha-Pulver, Goji Berries and Inca Berries.

5. Enjoy a healthy and balanced diet
Flawless, healthy-looking skin is nurtured from within by minimizing the buildup of toxins in the liver, kidneys, adrenal glands, thyroid, and gut (which can lead to dry, flaky skin and unsightly rashes), while nourishing the body to which are especially good for the skin.

Nutrients that promote healthy skin include:

Protein - Protein is important for the healthy growth and repair of cells. It also plays an important role in supporting your hair, nails and skin. In fact, protein contains amino acids that control the production of collagen support that gives your skin elasticity. A lack of protein in your diet can lead to a breakdown of collagen lead to a loss of elasticity and wrinkles.

Oils and fats - healthy oils and fats like Omega-3 fatty acids form a protective layer on your skin and prevent moisture loss, so that it feels wonderfully soft and supple.

Vitamins - Vitamin A, which your body uses to make retinoids that regulate the keratin in your skin cells. Vitamin C, an antioxidant that the formation of collagen supports, reduces the symptoms of aging skin and according to the University of Maryland, vitamin C can also reduce sunburn caused by UV radiation and therefore could also help inhibit the development of skin cancer. 

minerals - especially iron, which is essential for the growth and maintenance of healthy skin. calcium, phosphorus and Magnesium can increase the antioxidant capacity of the skin. Zinc contributes to collagen synthesis.

Carotinoide - Natural yellow and red colored plant pigments, including β-carotene, lutein and lycopene, which have a protective effect on your skin thanks to their ability to absorb sunlight.

Polyphenole - Micronutrients that can protect and repair your skin from damage caused by UV radiation.

5 superfoods for healthy skin
To benefit from radiant, youthful-looking skin, incorporate some of these 5 skin superfoods into your daily diet.

1. coconut oil
coconut oil is made from the pulp of coconuts and is rich in plant-based saturated fatty acids such as omega-3, omega-6, choline and lecithin, which help restore your skin's natural oil content at the cellular level. It also provides your body with vitamin E, which repairs skin damage, and protein, which rejuvenates your skin. As an ideal alternative to standard skin care products coconut oil can also be applied directly to the skin as a skin-friendly, gentle and hypoallergenic moisturizer.

2. Kale
Vegetables are packed with water and valuable nutrients - green leafy vegetables like kale also support healthy liver function and promote natural detoxification, which in turn promotes healthy skin. Rich in vitamins A and C, kale is an excellent source of iron. Kale is the perfect addition to green smoothies, and can also be enjoyed as a sensible between-meal snack in the form of crunchy kale chips.

3. Goji-Beeren
The small red berries are full of nutrients that are important for the skin. They are one of the richest sources of vitamin C in the world. The skin-loving vitamin has been shown to reduce the visible signs of aging such as fine lines and wrinkles. They are also an excellent source of minerals such as calcium, potassium, iron, zinc, and selenium and amino acids that help smooth skin and improve complexion. Carotenoids, such as beta-carotene, zeaxanthin, lutein, lycopene, crytoxanthin, and xanthophyll, help protect skin from sun damage. Polysaccharides that have antioxidant properties and increase skin hydration. Enjoy organic goji berries straight from the bag or as a delicious addition to smoothies, granola and raw chocolate.

4. Kombucha
Fermented foods and beverages like kombucha - a refreshing tea drink that contains healthy bacteria - enhance the effects of omega-3 fatty acids and digestive enzymes in the body, thus playing an important role in promoting strong and healthy skin. Kombucha is also a powerful antioxidant that reduces wrinkles by improving skin elasticity. An active ingredient in many natural skin care products, kombucha is increasingly used as both an internal and topical treatment for younger looking skin.

5. cocoa butter
Cocoa butter is made from the yellow vegetable fat obtained from cold-pressed cocoa nibs. Sometimes referred to as theobromine oil, it's high in vitamin C, tocopherol (fat-soluble vitamin E), and omega-6 fatty acids, which can help relieve symptoms of common skin conditions. Cocoa mass polyphenol (CMP) can also help with dermatitis and annoying skin rashes. Minerals such as iron, magnesium, phosphorus and zinc are also included. An essential ingredient in raw chocolate, cocoa butter can be applied directly to the skin as an emollient that prevents moisture loss and the associated development of fine lines and wrinkles. Cocoa butter also reduces stretch marks and provides welcome relief from sunburn.

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