Beautiful, firm skin – a summer dream that many women dream. In the warm season we can do our skin good not only with the right cleansing and care from the outside: a balanced diet and sufficient fluid intake also have positive effects on the appearance of the skin - and on our well-being! In the first part of our wellness tips, find out how important a vitamin-rich diet is and why water is considered a true elixir of beauty.

Beauty care from within through proper nutrition

A balanced diet not only prepares the skin perfectly for summer, it also gives it a radiant, healthy appearance in the warm season. You should note the following tips:

  • Choose light, vitamin-rich meals with lots of fruit and vegetables.
  • Make sure you get enough protein. Protein – ideally plant-based, such as legumes, soy or lupine products – supports muscle building.
  • Prefer high-quality, preferably polyunsaturated fats, as these ensure healthy cell metabolism.
  • Reduce carbohydrate intake. This not only optimizes insulin metabolism, but also ensures that the body feels lighter and more energetic. Another plus point: you lose pounds more easily.

In order to remain vital and capable of regeneration, our skin cells need a variety of different vitamins and nutrients:

Vitamin Effect contained in
Beta-carotene antioxidant, sun protection red + orange fruits and vegetables (carrots, tomatoes, peppers, berries, apricots, melons)
Vitamin E elasticity-increasing, antioxidant in vegetable oils, nuts, oil seeds, seeds, peppers, blackcurrants, salmon, trout
Vitamin A (Retinol) Smoothness, Anti-aging Milk, dairy products, fish, carrots, honeydew melon, apricots, kale, spinach
Vitamin C Firmness, radiance, optimizes collagen synthesis Citrus and berry fruits, broccoli, peppers
Vitamin B complex (B1, B2, B3, B5, B6, B8) responsible for cell metabolism and renewal Legumes, nuts, animal products
Zinc skin rejuvenating, anti-inflammatory Sea fish, lentils, whole grain products and cheese
Vitamin F (essential / omega fatty acids) Smoothness, radiance, resilience Linseed, rapeseed or soybean oil, fatty fish

Why water is a true elixir of beauty

Especially in summer, adequate fluid intake plays an important role in the appearance of our skin. If the body is supplied with too little fluid, the blood and tissue are increasingly deprived of water in order to be able to maintain the metabolic processes in the body.

  • The flow properties of the blood deteriorate
  • The excretion of urea and other substances that require laxatives worsens
  • The oxygen and nutrient supply to the cells is throttled

The consequences are not only mental and physical performance losses such as fatigue, poor concentration or slowed reactions, but also dry, tight or more sun-sensitive skin. Wrinkles due to dryness, a pale complexion and rough patches are a cry for help from the skin and can be prevented by drinking enough fluids.

Tasty thirst quenchers for the summer

Drink, drink, drink is the motto - especially water! These summer thirst quenchers provide a delicious change, which not only taste good and are healthy, but are also good for your skin:

  • Flavored still or mineral water e.g.b with peeled ginger, sliced ​​citrus fruits, mango or pineapple pieces, raspberries or strawberries, herbs such as mint, basil or thyme or even cucumber slices.
  • Homemade iced tea e.g.b based on fruit or green tea, flavored with sugar-free fruit juices as well as decorative slices of orange or lemon, berries or herbs and cooled with ice cubes.
  • Sparkling, homemade lemonade is wonderfully refreshing in summer. For this e.g.b Cut 2 unsprayed lemons and a thumb-sized piece of ginger into slices, pour into a container with 2-3 tablespoons of stevia or agave syrup and 1 ½ l of mineral water, add a handful of torn mint leaves, mix well and chill.
  • Fruity smoothies that you can adapt again and again with ingredients of your choice, e.g.b based on spinach or kale with banana, apple, pineapple, cucumber and mint or refined with superfoods such as spirulina, matcha, goji berries, maca, acai, chia or hemp seeds.
  • Replace breakfast in summer with a delicious, vegan shake based on plant milk: Rice, almond, oat or coconut drinks can be easily mixed with fruits of your choice to make a delicious shake and top with superfoods, flakes, seeds or nuts as desired. Also delicious as an imaginatively decorated smoothie bowl!

In the second part of our well-being series, we will introduce you to food supplements that will help you detoxify and feel good and care for your skin from the inside. We also give you tips and product recommendations that will help you achieve supple skin and a great body feeling.