The 5 Best Foods For Beautiful Skin

Published on 12/20/2022

In order to counteract dry, cracked or chapped skin, you should not only rely on creams, because the right nutrition is also important for the supply of the largest human organ. We present 5 foods for beautiful skin.

Avocado Oil

Avocado Oil


You should grab the nutcracker now. Nuts contain an ideal combination of calcium, potassium, magnesium, zinc and iron, as well as the cell protection vitamin E. The zinc they contain makes walnuts a food for beautiful skin, as it supports wound healing and has an anti-inflammatory and antibacterial effect. Pantothenic acid is particularly important – it ensures smooth skin. Walnuts are also rich in omega-3 fatty acids. These healthy fatty acids can prevent inflammatory processes in the body and on the skin.


The high proportion of healthy fats in avocados ensures supple and beautiful skin. A study with over 700 women was able to prove that the healthy unsaturated fatty acids in avocados have a positive effect on the complexion: the skin appears more elastic and remains supple. Even sun worshipers should not do without avocados. The first scientific studies were able to prove that components of the avocado protect against harmful UV radiation and can thus prevent the formation of wrinkles. The vitamin E contained in avocados also has an antioxidant effect and protects the skin from free radicals.

Low Fat Meat

A lack of vitamin B2 (riboflavin) can lead to chapped lips and corners of the mouth and dry skin in general. A lean steak helps. It also contains the valuable zinc, which is also an important building block for a good supply of vitamins to the skin. A zinc deficiency often becomes noticeable through inflammation of the skin or delayed wound healing. Chicken and pork ensure an optimal protein metabolism due to a high proportion of vitamin B6 and thus prevent inflammation, especially in the nose, eye and mouth area. If you don’t eat meat, you can use vegetarian alternatives such as milk, wheat germ and whole grain products instead. For example, cabbage, green beans, potatoes and lentils provide vitamin B6.

Sunflower Oil

Linoleic acid is important for the skin, a deficiency leads to rough or reddened areas. Sunflower oil and other vegetable oils such as corn oil and safflower oil contain a lot of linoleic acid. The high proportion of vitamin E prevents skin diseases. It also has a strengthening effect on the connective tissue. A pilot study with 50 healthy newborns proved that sunflower oil has a positive effect on infant skin. The skin moisture values of the newborns as well as the skin texture improved demonstrably.

Europaen Pumpernickel Bread

Dark bread has been somewhat forgotten. It’s so healthy. Pumpernickel is made from sourdough and the whole grain is treated gently so that it is particularly well tolerated and a perfect food for beautiful skin.
Compared to pumpernickel, white flour products with a high glycemic index cause blood sugar levels to rise and fall quickly. This contributes to increased sebum production and can be the trigger for acne and skin inflammation. With pumpernickel and foods with a high proportion of whole grains, on the other hand, the blood sugar level rises more slowly and remains constant for longer. In addition, pumpernickel contains many B vitamins and the important beauty minerals potassium, magnesium, iron and selenium.