Eat a colorful diet

5 portions of fresh fruit and vegetables a day, because the secondary plant compounds they contain are good for the skin. Carotenoids, such as lycopene in tomatoes and lutein in leafy greens, as well as carotenoids in carrots, mango and peaches, are free-radical scavengers and help prevent skin aging. Flavonoids, especially anthocyanins in red wine and red grape juice, strengthen the blood vessels, promote good circulation and have anti-inflammatory effects. Glucosinolates, which are present in high concentrations in Brussels sprouts and radishes, detoxify tissues and have antibacterial effects.

Drink enough fluids

At least 1.5 to 2 liters of water a day. Water helps transport valuable nutrients into the cells and remove waste products.

Choose whole grain products

Whole grains contain niacin and pantothenic acid, which stimulate skin and hair renewal, as well as selenium and silica, which strengthen connective tissue and fortify skin and hair.

Snack on nuts or almonds

These provide beneficial polyunsaturated fatty acids for healthy, beautiful skin, the antioxidant vitamin E, and also niacin.

Eat fish twice a week

Fish provides valuable omega-3 fatty acids, vitamin E, vitamin B12, which is important for cell division, niacin, iron, selenium, iodine, which contributes to the vitality of skin and hair, as well as linolenic acid, which promotes healthy, firm skin.

Dr. Tamara Kopp – Specialist in Dermatology and Venereology

Dr. Daniela Themmer – Specialist in General Medicine and Nutritional Medicine