A well-balanced diet for a healthy skin

Posted by Elisa Ansar on

Why is it important for skin health to consciously reflect your diet?


A lack of minerals or high inflammatory values ​​can have enormous effects on the skin. There are many foods available that can reduce inflammatory values ​​in the body with their ingredients.

A well-balanced, healthy and intuitive diet and an occasional supplement by one or other super food are completely sufficient to get to all important nutrients. And if you have an appetite for chocolate or something "unhealthy", you should not have a guilty conscience after consumption. It's just important to keep the balance.


Alkaline foods

Fresh fruits and vegetables help our organism through its alkaline-promoting properties. The majority of the diet should consist of alkaline-forming foods to prevent acidification and provide the body enough nutrients to manage the needed pH of different tissues. It is also helpful to drink enough water to keep the organism function to get rid of its waste products regularly and thus to relieve the body.

One of the most important building blocks of a wholesome and healthy diet is to include foods rich in antioxidants, vitamins, minerals and trace elements. Whole grain products, fruits and vegetables are very high on the list. The included micronutrients are capable of positively influencing acid-forming processes, thus relieving our organism. When consuming not enough of these trace elements and minerals with the food to neutralize acids that stem from the metabolization of acid-forming foods (milk, bread, meat etc.), the body extracts them from the body's own reserves, such as from bones, teeth and organs.

A predominantly alkaline diet is ideal for opposing robbery on its own body and bringing the pH household to balance. At the same time, a rather alkaline diet has a positive effect on skin health.




It does not have to be complicated to eat healthy

Smoothies and vegetable soups are a quick and uncomplicated way to get numerous macro and micronutrients. Also a whole grain sandwich, an oatmeal porridge or a veggie stew with lenses, are simple but nutritious dishes and also easy digestible.

For a mostly alkaline diet, the following foods should be consumed regularly:

  • Fresh fruits, fruits and berries
  • Green vegetables, cruciferous vegetables and colorful vegetables
  • Seeds and nuts
  • Wholemeal cereals and pseudo grain (millet, amaranth & amp; Co.)
  • Sleeve fruits
  • Herbs and spices
  • Fermented foods, z. B. Sauerkraut
  • Plant oils with a high proportion of omega-3 fatty acids
Water and herbal tea


Omega-3 fatty acids against increased inflammatory values ​​

Natural vegetable oils are rich in valuable ingredients that have a positive effect on health. Fatty acids provide important energy for our body and for our skin. They improve the intake of vitamins, the production of enzymes and strengthen the immune system.
A balanced intake of essential fatty acids has a positive effect on health. In particular, omega-3 fatty acids have an impressive effect on the human organism. Herbal oils with a particularly high omega-3 fatty acid content are linseed oil, hemp oil, chia seed oil and walnut oil.
Important advantages of omega-3 in relation to a healthy skin:
The omega-3 fatty acid alpha-linolenic acid that occurs mainly in vegetable foods is particularly known to have anti-inflammatory properties.
    A regular intake of omega-3 fatty acids even resists the dimensions of UV rays and acts like an additional, natural sunscreen factor. Nevertheless, this effect does not replace sunscreen application on a daily basis.
    By taking omega-3 fatty acids, the formation of shed or eczema is less likely and even redness of the skin occurs less often. It has been proven that the treatment of chronic skin diseases such as psoriasis or neurodermitis can be supported with omega-3 supplementation.
    Summarizes the intake of oils with a balanced proportion of omega-3 fatty acids for a resistant, protected and elastic skin, which is soft and supple. Omega-3 fatty acids should even make you happy as they lift the dopamine level.

    The right ratio

    The recorded oils and fats should have a coordinated ratio of omega-3 and omega-6 fatty acids in everyday life. Only then do vegetable oils have a positive effect on the skin condition. Only in a well-balanced interaction the benefits of fatty acids completely unfold. While the omega-3 fatty acids, for example, operate anti-inflammatory effects, the omega-6 fatty acids act completely reversed and are included in the proper functioning of inflammation. They protect the organism with the reinforcement of inflammation.
    The diet of the Western population is unfortunately high in the intake of foods that are high in omega-6, which promotes the development of chronic inflammatory diseases. Therefore, a balancing supply of omega-3 fatty acids is crucial to regulate the inflammatory processes in the organism. Omega-3 and omega-6 fatty acids are each converted by the same enzyme to inflammatory agents. With an omega-6 excess these enzymes are blocked by omega-6. Only when an omega-6-omega-3 ratio of about 3/5 to 1 is prevailed (it may differ but should be balanced from day to day), the omega-3 fatty acids are also able to pinch to the enzymes for conversion. It is therefore important that a healthy balance of both fatty acids exists in the organism.

    Stay in balance

    Let's not go crazy, because it is possible to maintain a healthy and intuitive diet without too much effort. Already a bit of knowledge is enough to make healthy dietary choices. Especially, value should be placed on remaining in balance. Various circumstances and factors can trigger cravings or desires for not quite so healthy food. Behind these cravings is a lack of certain nutrients or a specific metabolic process and the body knows exactly why he now develops this need. Yes, even chocolate and bread hold important nutrients for us. The less healthy building blocks of these foods, such as sugar, can be compensated by providing a large, colorful salad or a vegetable soup the next day.
    Regardless of all the influences from the outside, as supposedly perfect our diet has to be, we can rely wonderfully on our gut feeling and eat what we intuitively wish to eat at that moment. But at the same time taking responsibility, regulating our intake and not going crazy about our diet! And this also includes an ice cream, a large bowl of Pasta or a pizza. With some exercise and a minimal understanding of a healthy balance, it is possible to get in harmony with a wholesome diet in no time.
    We wish you a lot of fun looking at your diet with a new perspective! This easy and knowledge based approach helps to eat healthy on a long term basis.

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