Beauty enthusiasts, take note: relying solely on creams, makeup, or artificial beauty pills won’t cut it – especially when you touched perimineopause! Achieving radiant skin and glossy hair involves incorporating specific foods into your diet. These nutrients can help slow down the aging process, as our skin reflects the impact of our nutrition. Conversely, by adding true beauty boosters to your daily meals, you can nourish your body and promote soft skin, firm connective tissue, and strong hair. Beauty literally comes from within.

COCONUT OIL
At the top of our list is coconut oil: conditioners, eye creams, and lotions are out – coconut oil is the new miracle remedy. In recent years, a true hype has surrounded this fruit oil, and rightfully so. A recent study even proved that consuming coconut oil helps reduce wrinkles by stimulating collagen formation. Additionally, coconut oil is a versatile all-in-one for external use, whether as an additive in a hair mask, lip care, or a substitute for body lotion – the oil nourishes our skin delicately.

APPLES
Apples, tiny powerhouses and essential beauty foods, are packed with trace elements and vitamins that can bind and neutralize free radicals. These aggressive oxygen compounds attack and weaken our body cells, arising from normal metabolism, as well as exposure to harmful environmental factors, nicotine, alcohol, UV radiation, excessive stress, and inadequate sleep. The consequences include not only wrinkles and weak connective tissue but, in severe cases, serious illnesses such as cancer or coronary artery diseases. Antioxidants found in apples, for instance, can aid in neutralizing these free radicals.

WALNUTS
All types of nuts, especially walnuts, contain a perfect combination of calcium, magnesium, zinc, and iron, as well as the cell-protecting vitamin E. Pantothenic acid is particularly important as it promotes smooth skin. Tip: Always have a bag of walnuts readily available at home or workplace, and enjoy a handful as a small snack in between.

VITAMIN C
Vitamin C strengthens the immune system and prevents colds, something we learn from a young age. But did you know that it can also reduce pigmentation and age spots? Vitamin C inhibits the enzyme tyrosinase, which is responsible for these blemishes. It also stimulates collagen production, metabolism, and facilitates the absorption of the essential trace element iron into body cells. In addition to citrus fruits, this valuable vitamin is found in kiwis, spinach, tomatoes, broccoli, strawberries, and more.

ASPARAGUS
Asparagus! It’s also a top-notch free radical scavenger due to its abundance of vitamins. Our body can’t produce vitamins A, B, C, and E on its own, making a healthy diet essential. Vitamins play a crucial role in the renewal and repair of our skin. Dry patches, brittle hair, and cracked nails are often indicators of a vitamin deficiency.

BLUEBERRIES
Who wants beautiful skin? Blueberries are packed with Vitamin C, which boosts collagen production, providing an external plumping effect on the skin. The plant pigments called anthocyanins, responsible for the blue and red colors of berries, are also effective antioxidants.

SPINACH
In addition to Vitamin C, spinach also contains Vitamin A (Retinol). It promotes metabolism, strengthens cell membranes, and gives our skin a soft and smooth appearance – a reason why Vitamin A is a component in many skincare products. Since Vitamin A is fat-soluble, it should always be consumed in conjunction with healthy plant oils.

CARROTS
We all know it: Carrots were a staple in childhood diets. No wonder! Carrots are rich in beta-carotene, which converts to Vitamin A in the body after consumption. Beta-carotene enhances the body’s defense against light-induced skin irritations and neutralizes free radicals formed by UV rays. This, as you might guess, leads to a fresher and smoother skin appearance. Beta-carotene is also found in pumpkins and…

DRIED, ORGANIC APRICOTS
These dried fruits are also rich in Vitamin E and fiber, which stimulate metabolism and digestion. This tightens the skin, boosts its moisture balance, and helps slow down the signs of aging.

FLAXSEED OIL
Plant oils like flaxseed and rapeseed oil are abundant in Vitamin E. Not only that, they also contain valuable Omega-3 fatty acids, which transform into skin fats, keeping the skin beautifully supple and preventing wrinkles.

FATTY FISH
The polyunsaturated fatty acids are also present in fish varieties such as salmon, tuna, and mackerel. Salmon, in particular, is rich in biotin (Vitamin H), which strengthens cells and promotes healthy skin, hair, and nails.

OATS
Healthy breakfast cereals, thanks to their biotin content, bring a shine to our hair. Additionally, they contain iron, just like salmon, crucial for blood formation and a fresh complexion.

PARSLEY
This culinary herb not only contains iron but also tightens connective tissue and has a diuretic effect.

MILLET
Millet provides you with iron, too. This trace element is crucial for our circulatory system as it transports oxygen to every single cell, promoting healthy cell growth. Millet also contains valuable silica (strengthens hair and nails) and fluorine (supports tooth enamel).

TOFU
Protein strengthens hair structure and is found, among other sources, in tofu. The amino acid lysine is also believed to combat herpes viruses – a potentially useful side effect.

TOMATOES
How about a summery tomato salad with mozzarella and basil? Great idea! While the Italian cheese provides valuable protein and basil has anti-inflammatory effects on the skin, tomatoes are packed with vitamins (C, E, and Beta-Carotene, which the body converts into Vitamin A). Additionally, the red pigment lycopene strengthens the skin’s natural protection against UV rays and neutralizes free radicals (lycopene is also found in watermelons). To maximize the effectiveness of the vitamins in the body, tomatoes should always be enriched with a bit of oil.

BROCCOLI
Broccoli also protects the skin from pollutants with Vitamin C and Beta-Carotene. Moreover, this green vegetable is rich in specific plant compounds (coumestans) that boost collagen production, promoting smooth skin and firm connective tissue.

PULSES
Lentils, beans, and peas are packed with the versatile trace element zinc. This mineral enhances the shine of our hair, supports skin renewal, and strengthens the natural immune system. These legumes also provide an abundance of vitamins, iron, fiber, magnesium, and protein. Additionally, they contain copper, which regulates metabolism in our cells.

RICE
Asians consider rice a true fountain of youth. Indeed, this grain has a ‘detoxifying’ effect and contains essential vitamins that support metabolism, blood formation, and strengthen skin, hair, and nails.
Opt for whole grain rice! Not only are whole grain products considered ‘good’ carbohydrates, but they are also rich in magnesium, benefiting the skin and hair as well.

WATER
Not a new concept, but one of the most crucial beauty rules: Drink plenty of water! Nutrition experts recommend two to three liters of still water per day. This not only keeps the kidneys active but also hydrates our skin cells, giving the skin a plump and radiant appearance.

Add the foods, mentioned in this article, to your weekly shopping list to make sure, your skin gets only the best of the best. Try to shop organic and local, whenever possible, too.

Take care

Tara