Skin longevity begins on the plate: This is how you make your skin glow

Nutrition is the heart of radiant skin – but it is only one part of the big longevity concept, which also includes exercise, restful sleep, and targeted stress management. “Do you want to strengthen your skin from the inside out? Then think of skin longevity with every bite!” enthuses Dr. Miriam Rehbein, expert in aesthetic medicine and founder of DOCTOR MI!. Healthy skin is no coincidence – it starts on your plate.

More than anti-aging: Your all-around beauty boost from within

Skin longevity is not a short-term anti-wrinkle trick but a holistic strategy: It strengthens your skin's defenses, stimulates regeneration processes, and wards off oxidative stress. What counts now are strong cell protection weapons: powerful antioxidants, essential fatty acids, secondary plant compounds – and sufficient hydration.

Your modern nutrition compass: 75% plant-based, 25% animal-based

Forget strict diet rules – focus on flexibility and variety: About three quarters plant-based power foods, one quarter sensible animal support. This lays the foundation for resilient, radiant skin.

75% Plant power

• Fruit & vegetables: Berries, carrots, and co. supply you with flavonoids, vitamin C, and beta-carotene – perfect for neutralizing free radicals.
• Legumes & nuts: Lentils, chickpeas, and almonds score with proteins, omega-3, and zinc for a robust skin barrier.
• Whole grain products: Oat flakes, whole grain bread, and brown rice keep your blood sugar stable and support the body's own collagen formation.
• Plant oils: A splash of olive, linseed, or walnut oil provides elasticizing fatty acids for a plump skin appearance.

25% Animal support

A maximum of 300 g of lean meat per week, one egg daily, and one to two fish meals (ideally salmon or mackerel) cover your needs for high-quality amino acids, vitamin B12, and valuable omega-3 fatty acids.

Top nutrient boosters for your glow

Antioxidant power from fruit & vegetable&nbs

• Vitamin C in citrus fruits and bell peppers promotes the body's own collagen production.
• Vitamin E in nuts protects cell membranes from oxidative attack.
• Polyphenols in berries inhibit inflammation and stop free radicals.

Omega-3 fatty acids for a strong skin barrier

Alpha-linolenic acid from linseed oil and walnuts as well as EPA & DHA from fatty fish reduce inflammation markers and ensure smooth, plump skin.

Water as a beauty elixir

At least 1.5 liters of water or unsweetened tea daily flush out toxins, hydrate your cells, and instantly give your complexion freshness.

Proteins & collagen: building blocks for elasticity

Legumes, Greek yogurt, and quark provide the amino acids for your body's own collagen production. Additionally, high-quality collagen supplements can perfect the finish and reduce fine lines.

A skin-friendly day on your plate

Mornings: Energy kick to start

Whole grain porridge with berries, flaxseeds, and chopped nuts – a mix of complex carbohydrates, antioxidants, and omega-3 for your radiant morning glow.

Noon: Power lunch for your skin

Colorful salad with avocado, lentils, leafy greens, and grilled salmon – a vitamin-rich combination that provides proteins and healthy fats.

Evenings: Light & nutrient-rich

Vegetable stir-fry with sweet potatoes, broccoli, and marinated tofu or a whole grain wrap with hummus – ideal for nighttime regeneration and less oxidative stress.

Snacks & drinks: The glow check in between

Vegetable sticks with hummus, a handful of almonds, berries, or a green smoothie made from spinach, cucumber, and ginger – this keeps your complexion fresh and radiant even between meals.

Small changes, huge effect: Your SkinLongevity strategy

Swap butter for linseed oil, integrate legumes more often, or treat yourself to a handful of berries as a snack. The key lies in consistency and variety: With every small step, you build a strong nutrient foundation – for a glow that lasts.

Conclusion: Enjoy, eat, shine – for sustainable skin health

With this modern nutrition concept in your pocket, you rely on colorful variety, targeted nutrient boosters, and optimal hydration. Your skin will thank you – with pure radiance and youthful freshness.