These foods help against skin impurities and inflammations.

Holztisch mit einer Auswahl an gesunden Lebensmitteln wie Beeren, Avocado, grünem Blattgemüse, Nüssen und Kefir.

"Skin impurities and inflammatory skin reactions are not just an aesthetic problem – they often also affect well-being and self-confidence. In addition to targeted skin care, nutrition plays a central role in achieving clear skin. Certain foods can have anti-inflammatory effects and support the skin from the inside out. Find out which foods you should preferably integrate into your diet to actively counteract skin impurities."

Why nutrition plays such a big role

"Our skin is a reflection of our inner balance. Imbalances in hormone levels, excessive sebum production, or a disturbed gut flora can manifest as pimples, blackheads, or redness. Inflammatory foods such as heavily processed products, sugar, and trans fats further promote this process. The good news: By consciously choosing skin-friendly foods, you can actively counteract this."

These foods promote a clear complexion.

Berries – Antioxidants for Skin Defense

"Blueberries, raspberries, blackberries, and co. contain a variety of antioxidants that neutralize free radicals and thus inhibit inflammatory processes in the skin. At the same time, they support cell regeneration and ensure an even complexion."

Fatty Fish – Omega-3 for Less Inflammation

Salmon, mackerel, or herring are rich in Omega-3 fatty acids, which have a proven anti-inflammatory effect. They help to regulate sebum production and reduce redness – especially in acne-prone skin.

Green Leafy Vegetables – Chlorophyll and Vital Substances

"Spinach, kale, or Swiss chard provide valuable vitamins, minerals, and secondary plant compounds. The high content of vitamins A and C supports skin renewal, while chlorophyll has a cleansing effect on the organism."

Nuts and seeds – Zinc, selenium, and healthy fats

"Almonds, walnuts, sunflower seeds, or chia seeds contain not only omega-3 fatty acids but also important trace elements such as zinc and selenium. These promote wound healing and strengthen the skin barrier – a crucial protective mechanism against impurities."

Fermented foods – for a healthy gut flora

Yogurt, kefir, sauerkraut, or kimchi contain probiotic cultures that promote gut health. A balanced gut supports the immune system and can counteract inflammatory skin conditions such as acne or rosacea.

Avocado – healthy fats and vitamin E

Avocados not only provide valuable monounsaturated fatty acids but also vitamin E – a powerful antioxidant that protects the skin from oxidative stress and helps it retain moisture.

What you should better avoid

Those prone to skin blemishes should avoid heavily processed foods, sugary drinks, white flour products, and excessive milk consumption as much as possible. These foods promote inflammatory reactions in the body and can worsen the complexion.

Conclusion: Your diet is a crucial lever for healthy skin.

A clear complexion does not start with skincare – but on your plate. By opting for a balanced, anti-inflammatory diet and consciously avoiding problematic foods, you effectively support your skin from the inside. Combined with a skincare routine tailored to your skin type, you create the best conditions for a clear, radiant complexion.