Healthy skin – how we protect our skin health from the inside and out

February 13, 2025 10 min read

Optimal skin health is holistic - healthy nutrition and natural care

The skin is more than just a covering—it's a protective shield, a sensory organ, and a mirror of our health. But what does it need to stay healthy and radiant? Learn how building, nutrition, and care work together to prevent skin problems and effectively slow down the aging process.

Table of contents

1. Beautiful skin - briefly explained
2. Structure and function of our skin
3. Nourish beautiful skin from within
4. The 5 classic skin types
5. Skin diseases and disorders: Nutrition against disease
6. Beautiful and healthy skin from the outside: oils and co.
7. Frequently asked questions about skin health and skin care
8. Helpful sources

1. Beautiful skin - briefly explained

The skin is the largest organ in the human body and performs a variety of vital functions. It protects against external influences such as pathogens, UV rays, and harmful substances, regulates water balance and body temperature, and serves as an important sensory organ. Its structure is divided into three main layers: The epidermis forms the outer protective barrier and contains keratinocytes and melanocytes, which are responsible for UV protection. The underlying dermis provides stability and elasticity through collagen and elastic fibers, while the subcutaneous tissue consists of fatty tissue and serves as an energy store and cushion.

Healthy skin requires a variety of nutrients to maintain its functions. In particular, the amino acids glycine and proline, which are essential for collagen formation, play a key role in skin elasticity and regeneration. This is supported by vitamins such as vitamin C, which promotes collagen synthesis, vitamin A for regeneration, and the B vitamin complex, which supports cell division. Minerals such as zinc and iron promote wound healing, while omega-3 fatty acids have an anti-inflammatory effect and keep the skin supple.

Depending on your skin type—whether normal, dry, oily, combination, or sensitive—your skincare needs vary. A balanced combination of hydration, clarifying care, and sun protection is essential to keep your skin healthy and resilient. At the same time, a targeted diet can help prevent skin diseases and signs of aging such as age spots or wrinkles. Antioxidants such as vitamin E, carotenoids, and coenzyme Q10 protect the skin from oxidative stress, while collagen-forming substances and healthy skin oils support elasticity and barrier function.

In addition to internal care, external skin care is also crucial. The skin's natural lipid layer should be strengthened with unsaturated fatty acids from plant oils such as linseed, walnut, or evening primrose oil, while excessive cleansing and harsh products can damage the skin's flora. A combination of a balanced diet, appropriate skincare, UV protection, and stress management promotes long-term skin health and resilience.

2. Structure and function of our skin

The skin is the largest organ in the human body and fulfills a variety of essential functions. It not only serves as a protective barrier against external influences such as pathogens, UV rays, and harmful substances, but also regulates water balance and body temperature. Furthermore, the skin is an important sensory organ that allows us to perceive temperature, pressure, and pain.

Composition of the skin

The skin consists of three main layers.

Epidermis (top layer of skin):

The outermost layer forms the barrier against the environment. It consists primarily of keratinocytes, which produce the protective substance keratin. The epidermis also contains melanocytes, which produce the pigment melanin and are responsible for UV protection and skin color.

Dermis (leather skin):

This middle layer of skin consists of collagen and elastic fibers that give the skin strength and elasticity. The dermis also contains blood vessels, lymphatic vessels, nerves, and sebaceous and sweat glands.

Subcutaneous tissue:

The deepest layer consists mainly of fatty tissue, which serves as energy storage and cushioning and connects the skin to muscles and bones.

Collagen – structure of the skin

A large part of the skin is made up of collagen fibers, which are responsible for its stability and resilience. Collagen is composed of long chains of amino acids, particularly glycine, proline, and hydroxyproline. These three amino acids are essential for collagen formation and repair and contribute significantly to skin health.

Important nutrients for healthy skin

To optimally support the skin, the body needs various nutrients:

Amino acids: As mentioned above, glycine, proline and hydroxyproline are crucial for collagen formation.

Vitamin C: Supports collagen synthesis and has an antioxidant effect.

Zinc: Promotes wound healing and strengthens the skin barrier.

Omega-3 fatty acids: Help reduce inflammation and promote smooth skin.

Vitamin E: Acts as an antioxidant and protects the skin from free radicals.

The skin is not just an external protective shield, but a highly complex organ that requires a balanced diet and sufficient care to stay healthy and radiant.

3. Nourish beautiful skin from within

Healthy skin is resilient, well-circulated, and has a balanced moisture and oil content. It protects the body from external influences such as pathogens, UV rays, and pollutants, regulates body temperature, and is an important sensory organ.

To stay healthy, the skin needs a combination of nutrients, vitamins, and minerals to strengthen and regenerate it from within. The amino acids glycine and proline, in particular, are essential for the formation of collagen, the skin's main structural protein.

Glycine

Glycine can be produced by the human body from the amino acid serine. However, the amount produced by the body is not sufficient to fully meet the body's needs. Glycine is therefore considered a semi-essential amino acid that should be obtained through food. It is found in many foods and is abundant in vegan sources such as walnuts, pumpkin seeds, wheat, corn, rice, soybeans, and peas.

Proline

Proline is synthesized in the body from the amino acid glutamate, but also not in sufficient quantities. Hydroxyproline and proline can be interconverted in the body. Foods high in proline are therefore important, including:

Animal sources: meat, cheese and yogurt

Vegan sources: soy, nuts, lentils, spelt flour, wheat flour, rice and superfoods such as chlorella

Additional nutrients for the skin

In addition to amino acids, the following micronutrients are essential for collagen synthesis and general skin health:

Vitamin A: Important for regeneration and skin elasticity. Found in liver, fish, eggs, dairy products, and as beta-carotene in green and red vegetables.

Vitamin B complex (B6, B9, B12): Supports cell division and skin metabolism. Meat, seafood, nuts, grains, peas, and algae products (vitamin B12) are good sources.

Vitamin C: Essential for collagen formation and as an antioxidant against free radicals. Found primarily in citrus fruits, berries, and peppers.

Iron and zinc: Support wound healing and skin renewal. Abundant in meat, seafood, nuts, grains, and legumes.

4. The 5 classic skin types:

Normal skin:

Characteristics: Balanced, neither too dry nor too oily. The skin is smooth, fine-pored, and well-circulated.

Care: Mild, moisturizing care to maintain the natural condition.

Dry skin:

Characteristics: Prone to tightness, flaking, and fine lines. The skin produces little sebum and retains moisture poorly.

Care: Rich, moisturizing and replenishing care products (e.g. with hyaluronic acid or natural oils).

Oily skin:

Characteristics: Excessive sebum production, shiny skin, enlarged pores, prone to blackheads and blemishes.

Care: Clarifying and sebum-regulating products that do not dry out (e.g. with salicylic acid or zinc).

Combination skin:

Characteristics: Oily skin in the T-zone (forehead, nose, chin), dry or normal skin on the cheeks.

Care: Combination of products for dry and oily skin, adapted to the respective zones.

Sensitive skin:

Characteristics: Reacts easily to external stimuli such as cosmetics, temperature changes, or UV rays. Prone to redness, itching, or burning.

Care: Gentle, non-irritating products, ideally without fragrances or alcohol (e.g. with aloe vera or panthenol).

Factors influencing skin type

Skin type is largely determined by genetics, but can be influenced by external factors such as environmental conditions, stress, diet, or hormonal fluctuations. Age also plays a role: As we age, skin often becomes drier and more sensitive.

Proper care and a healthy lifestyle are crucial to keeping the skin in balance, regardless of skin type.

5. Skin diseases and disorders: Nutrition against disease

Our skin reflects our health, and many skin diseases and disorders can be positively influenced by a balanced diet. In addition to external care, providing the skin with essential nutrients plays a key role in alleviating skin problems and preventing signs of aging.

Age spots

Age spots are caused by oxidized fatty substances that accumulate in certain areas of the skin. Oxidative stress from sun exposure and environmental pollution is one of the main causes. Antioxidant nutrients such as vitamins A, C, and E, zinc, selenium, and coenzyme Q10 help prevent oxidative damage.

Vitamin A and carotenoids:

Vitamin A is found in liver, fish, eggs, and dairy products. Its precursor, beta-carotene, is found in vegetables and fruits such as carrots, spinach, peppers, and cherries.

Secondary plant substances:

Chlorophyll, polyphenols (in green tea, cocoa, red fruits), sulfides (in onions, leeks) and phytoestrogens also protect the skin from free radicals.

Coenzyme Q10:

Since the body's own production decreases with age, it should be supplemented with dietary supplements or foods such as nuts and fish.

Wrinkle formation

Wrinkles are caused by the loss of skin elasticity and firmness, which progresses with age. Collagen synthesis plays a crucial role here.

Amino acids glycine and proline:

Glycine is found in almost all protein-containing foods, while proline is found in meat, fish, eggs, soy, peas and chlorella.

Vitamin C and vitamin B complex:

Vitamin C (citrus fruits, peppers, berries) is essential for collagen formation. Vitamin B complexes (B1, B2, B6, B12, folic acid) are found in animal products as well as plant sources such as yeast, green vegetables, and legumes. B12 is especially present in algae such as spirulina and nori.

Skin oils:

Healthy plant oils such as olive, rapeseed or walnut oil as well as gamma-linolenic acid (GLA) from evening primrose and borage oil strengthen the skin barrier and prevent dry skin and premature wrinkle formation.

acne

Acne is often caused by an overproduction of sebum and hormonal fluctuations. Diet can help regulate the skin:

Zinc: Supports wound healing and reduces inflammation (found in nuts, seeds, whole grains).

Omega-3 fatty acids: Have an anti-inflammatory effect and improve the appearance of the skin (found in flaxseeds, walnuts, chia seeds).

Vitamin A: Regulates sebum production and supports skin regeneration.

Neurodermatitis and rashes

Atopic dermatitis is characterized by dry, inflamed skin. The following nutrients can help:

Gamma-linolenic acid (GLA): Evening primrose oil, borage oil and hemp oil improve the skin's moisture balance.

Omega-3 fatty acids: Reduce inflammation and strengthen the skin barrier.

Probiotics: Support gut health, which is closely linked to skin health (found in yogurt, sauerkraut, kimchi).

Skin cancer prevention

Protection from UV rays is crucial, but diet can also play a role:

Antioxidants: Vitamins C, E, carotenoids and polyphenols protect the skin from UV damage.

Selenium: Reduces DNA damage caused by UV rays and supports the immune system (found in Brazil nuts and whole grain products).

6. Beautiful and healthy skin from the outside: oils and co.

Protect and care for the natural skin barrier

The skin barrier plays a crucial role in skin health, helping to lock in moisture and protect the skin from damaging influences. To maintain this protective mechanism, the skin secretes oils that prevent excessive water evaporation. A damaged barrier leads to dry, cracked skin that loses its protective function.

For dry skin, we recommend using skincare products containing gamma-linolenic acid (GLA) and antioxidants such as vitamin E and carotenoids. These substances protect the skin from oxidative stress and strengthen its natural barrier.

Be careful with soaps and cleaning products

Excessive cleansing, especially with soaps or antiseptic products, should be avoided. These not only remove the skin's protective oil layer but can also kill beneficial microorganisms that are part of the skin's flora.

The right care with unsaturated fatty acids

The skin needs an optimal supply of unsaturated fatty acids, especially linoleic and linolenic acid, to strengthen its barrier function. These fatty acids are abundant in the following plant oils: chia oil, linseed oil, walnut oil, rapeseed oil, soybean oil, olive oil, safflower oil, grapeseed oil, and evening primrose oil.

Avoiding saturated animal fats and trans fats in favor of these high-quality oils sustainably supports skin health.

Everyday factors that stress the skin

The synthesis and protection of skin fats are impaired by various factors, such as:

UV radiation: Damages the skin barrier and promotes oxidative stress. Daily sunscreen with a high SPF is essential.

Alcohol and sugar: Can promote inflammation and accelerate skin aging.

Stress: Impairs skin regeneration and protection.

Stress reduction for healthy skin

Stress is an often underestimated factor that has a significant impact on skin health. Since there is no one-size-fits-all approach to stress management, each individual can find what works best:

Sport, yoga or meditation: help many people to reduce stress effectively.

Soothing ingredients: Herbal teas with Ashwagandha , lemon balm or valerian can have a supportive effect.

Sleep: Adequate and good quality sleep is an essential factor for skin regeneration.

7. Frequently asked questions about skin health and skin care

How often should I cleanse my skin?

Twice a day—in the morning to remove excess oil, and in the evening to remove dirt and makeup. Use gentle cleansers that won't damage the skin barrier.

What helps against dry skin?

Use moisturizing creams with ingredients like hyaluronic acid, glycerin, or urea. Drink plenty of water and incorporate unsaturated fatty acids (e.g., from linseed or walnut oil) into your diet.

What role does nutrition play in skin health?

A balanced diet with sufficient antioxidants (vitamin C, E), omega-3 fatty acids and minerals (zinc, selenium) strengthens the skin from within and prevents skin problems.

How can I slow down skin aging?

Sunscreen with a high sun protection factor, an antioxidant diet, sufficient sleep and avoiding smoking and alcohol help prevent wrinkles and pigment spots.

What care does oily skin need?

Use light, non-greasy products with mattifying and oil-regulating ingredients like salicylic acid or zinc. Avoid harsh cleansers that can stimulate oil production.

What helps with acne?

Use mild, anti-inflammatory products (e.g., with benzoyl peroxide or niacinamide). Maintain a balanced diet low in sugar and dairy products and high in omega-3 fatty acids.

How important is sun protection?

Very important! UV rays accelerate skin aging and increase the risk of skin cancer. Apply sun protection factor (SPF 30 or higher) daily, even on cloudy days.

What can I do about pigment spots?

Use brightening agents like vitamin C, niacinamide, or retinol. Sunscreen is essential to prevent the formation of new spots.

How do I know my skin type?

Observe your skin: Normal skin is balanced, oily skin is shiny, dry skin is tight, combination skin has different zones, and sensitive skin is easily irritated.

What care does mature skin need?

Use products with anti-aging ingredients like retinol, vitamin C, hyaluronic acid, and peptides. Follow with a rich moisturizer to promote moisture and elasticity.