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Summer Glow - Unlock the secret to a glowing complexion with these foods.

Summer is finally here and we can hardly wait to shed our charming light winter complexion. But not only the sun can give us a radiant complexion and summer glow, but also certain foods and our lifestyles.

Right now we should also be careful with the sun and protect ourselves rather than running into it with open arms. Also discover our top 5 best mineral sunscreens for 2023, whether it’s extra blue light protection, ultra broad spectrum protection or anti-white effect, we’ve picked out the best for you.

Image by: Nastacia Kvariani

Beauty goes through the stomach!

For a long time, we didn’t have to worry about our complexion. It was usually just there and beautiful. However, once we reach the age of 30, one issue concerns us more than ever. We can look younger for longer and keep a glowing complexion. A radiant complexion includes, in particular, fresh and healthy skin. But how do we achieve it, a radiant complexion? Quite simply: through the right diet and lifestyle! Learn more in our article Longevity is a lifestyle – 8 tips to slow down the aging process. !
In addition to several other points, our intestines play an important role as far as the processing of nutrients is concerned. Because it is the center of our health

A healthy gut as a summer glow beauty booster

Many of us underestimate the effects of a healthy intestinal flora on our external appearance, especially on our skin. Our intestines play a crucial role in the absorption and processing of nutrients.
One of the most important processes when it comes to longevity and beautiful skin is mitophagy, a form of autophagy that keeps our cells running and prevents them from mutating into zombie cells. This also originates in the intestine.


The secret of mitophagy is Urolithin A, a unique molecule that ignites mitophagy and is derived from precious ellagitannins, the powerful polyphenols found in pomegranates, walnuts, and raspberries. Targeted conversion of these substances by certain intestinal bacteria unleashes the full potential of urolithin A.

For you this means: a healthy diet is really essential to achieve a radiant complexion because there is a close connection between our skin and our intestines, you can read more about it here “Healthy gut means beautiful skin and a healthy body “.

The secret of healthy skin: nutrition as the key to a radiant complexion

Now that it’s clear that the gut is the center that gives us a glowing complexion, we need to keep an eye on the nutrients that are important for certain processes such as the conversion of Urolithin A are. Because a deficiency of certain nutrients can easily be seen in your skin.

For example, if you have a deficiency of vitamin A, it will quickly show through the appearance of dry skin. A long-term deficiency of vitamin C can lead to rapid wrinkles, as collagen production is impaired. This means that if you know which nutrients are good for your skin, you can adjust your diet accordingly for a healthy and radiant appearance.

For this, it is important to know which nutrients your skin needs and then to see which foods you should regularly include in your diet.

Image by: Engin Akyurt

Beauty from the inside out: these foods lead to a radiant complexion

You’re probably wondering what essential vitamins and nutrients, or what specific foods can make your complexion glow. Here is a small overview:

  • Vitamin A – Vitamin A protects and regenerates the cells of your skin and mucous membranes. You’ll find it mainly in carrots, sweet potatoes, peppers, kale, spinach, lamb’s lettuce, or apricots.
  • Provitamin A (beta-carotene) – Beta-carotene belongs to the antioxidants and protects your skin from UV radiation and oxidative stress. It is found in broccoli, apricots, carrots, and peppers, among others.
  • Biotin – This B vitamin helps build keratin, which is important for healthy skin, hair, and fingernails. Biotin is found in nuts, eggs, oatmeal, mushrooms soybeans.
  • Vitamin B2 (riboflavin) – A deficiency of riboflavin can lead to skin redness. Mushrooms, legumes, oilseeds, germs, sprouts, and peas are rich in vitamin B2.
  • Vitamin C – Vitamin C strengthens connective tissue and regulates the moisture balance of the skin. Good sources of vitamin C are fresh fruits and vegetables such as acerola cherry, peppers, citrus fruits, berries, and cabbage vegetables.
  • Zinc – This essential trace element is involved in collagen formation, protein synthesis, and wound healing, among other things. It is present in nuts (especially pecans and cashews) and legumes.
  • Omega-3 fatty acids – Omega 3 belong to the unsaturated fatty acids, are components of cell membranes, and promote supple skin. You’ll find them in fatty fish, seaweed, flaxseed, and walnuts.

But there is one food in particular that we would like to put in your shopping cart, pomegranates.
It not only stimulates collagen formation, through the defense against free radicals. They also protect it at the same time. Thus, pomegranate promotes the elasticity of our skin and our cells responsible for the formation of collagen – this as a logical conclusion leads to the fact that firstly, fewer wrinkles appear and secondly, the existing ones can be reduced.

Last but not least, make sure you drink enough or eat your water, how this is possible, you can find out HERE in our articlehydration is essential for radiant skin and complexion. Water hydrates the skin from the inside out, revitalizing it and giving it a youthful appearance.

The enemy of your skin: foods to avoid

Besides the foods that can improve your complexion, there are also those that can harm your skin. Too much sugar, refined carbohydrates, fat, and alcohol can lead to inflammation, accelerate skin aging, worsen skin texture, and negatively affect your complexion.

You should especially avoid fast-digesting carbohydrates from sweets, white flour products, sodas, and fast food, as they can rapidly raise your blood sugar levels, increase insulin, and thus cause acne and inflammation.

Gluten and dairy can also cause irritation and inflammation in the gut for many, which can really get in the way of your summer glow.

What can you take from here

To achieve a glowing complexion, make sure you eat a balanced diet with plenty of fresh fruits and vegetables, probiotic foods, and healthy fats. At the same time, you should avoid excessive consumption of sugar, refined carbohydrates, fatty fast food, and alcohol.

And don’t forget that a healthy diet not only benefits your skin but also boosts your overall well-being. So take time for yourself and your body, pay attention to a healthy lifestyle, and experience how this affects your skin and leads to a beautiful summer glow.

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