Healthy nutrition for beautiful skin

It is, therefore, an important task to give our apprentices an awareness of healthy living; – To impart the knowledge to you to come to your own understanding of the importance of “being healthy” and “to be healthy” and to be able to pass this knowledge on and apply it in your job. The question of nutrition plays an essential role in our skin because the skin is a mirror of our being.

Healthy nutrition for beautiful skin

The saying: “Man is what he eats” should be remembered every day.

What relevance does nutrition have for our skin?

We ingest food in abundance and store it without using our supplies. The fat cells become plump, water is stored in the subcutis due to too much table salt. We also support this process through smoking and a sedentary lifestyle. Furthermore, the blood circulation can be disturbed and the result is not only ugly cellulite but also unsightly spider veins and venous circulatory disorders in the legs.

 The legs are swollen, and varices are not only unattractive but also painful. However, the circulatory disorders can also be of an arterial nature, which can become noticeable through deposits of fatty substances and other things in the arterial vessel walls through increased blood pressure, reduced physiological stress, chest pain, and breathlessness.

Every single cell is undersupplied with oxygen, blood pressure rises because the same amount of blood has to be pumped through the circulatory system at the same time. With high blood pressure, the complexion is red and the vessels are often dilated. If the metabolism is disturbed, it affects every organ. 

The skin is our largest organ, but often we don’t recognize the signs. Disorders that are nutritionally related can be recognized using facial diagnostics. You can see that there are many nutritional defects that manifest themselves in our skin and facial expressions, which an experienced analyst can detect. Our diet should be balanced and as natural as possible and unchanged.

Knowledge ABC:

  • Wrinkles can arise from increased calcium, silicon deficiency and poor protein digestion?
  • Selenium is a free radical blocker just like Vit. E?
  • Good circulation and healthy blood are important for beautiful, healthy skin?
  • Bad digestion around the mouth area can become noticeable through so-called “fermentation marks”?
  • A deepened nasolabial fold can be caused by gastritis or a stomach ulcer?
  • Hormonal problems can have an impact directly through the skin through: Vit. E deficiency, change, puberty or disorders of hormone-producing organs?
  • Women have to take in more iron because of menstruation (tiredness, poor oxygen supply to the cells, pale skin)
  • The daily water intake should not be less than 1.5 l, and is thus also responsible for a firm skin condition? That beautiful, healthy skin is related to the right diet has been explained. As a result, each of us should literally “target” our eating habits. The motto of some slimming diets: “Eat yourself beautifully.” should not only be relevant to us for a short time, but lifelong. This would not only bring us more health, but also beauty from within.

The tasks of nutrition:

  • Structure and maintenance of cells in the human organism
  • To cover the energy requirement (organ functions, muscle performance, psychological processes and emotional feelings).

The classification of the components of food:

Definition of terms:

  • Food: Food contains all substances that contain essential substances in the correct ratio to one another and in as unchanged a condition as possible. = Means to life.
  • Food: serving the nourishment; difficult to distinguish knit; Strictly speaking – see above.
    The food should contain the following substances:


In the digestive tract, our food is broken down into usable and non-usable components.

A) The usable components are the building materials from which the body is built. These are:

B) The non-recyclable substances are:
Fibrous materials

to A)

1. Fuels:
These include:



Protein substances

The unit of measurement of the physiological calorific value = Joule 1 calorie = 4.2 Joule (J or kj)

.) Carbohydrates:
The formation of carbohydrates takes place in the plant through the process of photosynthesis. We can consume them in the form of starch and various types of sugar found in cereals, fruits, potatoes, sugar cane, and sugar beet (honey). 50-60% of our diet should consist of carbohydrates.

The types of carbohydrates:

Simple sugars (grape or fructose).
Double or double sugar (e.g. cane, beet, and milk sugar).
Multiple sugars (= polysaccharides) do not taste sweet and are contained in cereals, root and tuber vegetables, legumes, pome fruit in the form of pectin which gels. The blood contains a constant amount of simple sugar-0.1%, which is called blood sugar, and supplies every single cell in the body with energy.
1 gram of carbohydrates provides 17 J.
The average daily requirement of an adult: 5 grams/body weight
With peeled grain (extract flour) many active ingredients and fiber are lost. One then speaks of isolated carbohydrates that should be avoided or reduced.
= Are no longer actual, whole foods! Too many carbohydrates are stored in the form of fat reserves.
Too much-ingested fats are stored as depot fat for bad times. Fats can be classified according to different criteria:

Plant. Fats: olive oil, sunflower oil, coconut oil, …
Animal fats: butter, oil, lard, …

or according to the fatty acids:
Fats with saturated fatty acids: mainly in animal fats.
Fats with unsaturated fatty acids: mainly contained in vegetable oils.

The body can use them more quickly. The most important unsaturated essential fatty acid that the body cannot produce itself is linoleic acid.
1 gram of fat provides 39 J.
The average daily requirement of an adult: 0.7-0.9 grams/day
Substances such as lecithin, cholesterol, carotene, and ergosterol are contained in fats and are used to build up the organism.
Protein – substances:
Are the actual components of every body cell. This cell substance is continuously renewed in the living organism. Since humans cannot store protein, the daily requirement must be met. The building blocks of protein are called amino acids. Of the 20 different ones, 8 are essential = the body cannot build it up against itself and must be supplied through food.

Some proteins are: globulins, albumins, gluten, collagens, keratins, fibrin, myosin.
1 gram of protein provides 17 J.
Average Daily requirement of an adult = 0.7-1 grams / kg body weight
to A) 2. Active ingredients:

These include:


The body needs these to regulate and control all life processes.


For a long time, the main interest was only in fuels. The enormous importance of minerals only became known in the last few years. These inorganic food components are mainly found in vegetables, fruits, and grains.

They are differentiated according to their abundance:

Quantity elements = Minerals occurring in larger quantities, e.g. calcium as a building material for bones and teeth.

Trace elements = Are active ingredients that are required as traces to regulate metabolic processes in the cells.


Are organic compounds that are mainly formed in plants. They are valuable for the body in the smallest quantities and cannot be produced by yourself = essential. Since only a few can be stored in the body, we have to take them in with our food every day. Although they are not energy suppliers, they are indispensable for the metabolic processes in the body.

The classification of vitamins:

Fat-soluble: A, D, E, K.
All other vitamins are soluble in water to B


Is fiber that is indigestible for us. Like ruminants, we need our own digestive enzymes and ferments to break down these proteins. The dietary fiber occurs more or less in all plants. They have a stimulating, cleansing and detoxifying effect on our digestive tract. In addition, if you take in enough fluids, they make our stool loose. People who do not consume fruit, vegetables, and mostly only extract flour, white rice … have “homemade” digestive disorders.


I would like to mention the vital element water as it is essential for our metabolism. When feeling thirsty, the body needs the element water with all its minerals, and no chemical drinks fortified with sugar and additives. If there is a lack of water, the bowel becomes thickened and constipated. 

Our skin is dehydrated when it is deficient and looks accordingly; Creams are of little help. Drinking coffee in excess also removes water and important minerals from our body! Magnesium deficiency can manifest itself, for example, through cramps in the calves and bowels. Our body consists of 50% water, which is regularly exchanged through diet. We should therefore be careful with our supplies since we cannot live without water.


As additives we can still find color, taste and odor substances in our food that have been artificially added to the food.

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