The following tables, put together by experts, will assist you if you want to know precisely which foods support beautiful skin, which ones you should avoid, and which ones you should enjoy in moderation.
These foods are suggested for glowing skin.
Cereals, bread, flour, and side dishes
Amaranth, buckwheat, spelled, unripe spelled, oats, oat flakes, oat bran, pumpernickel, quinoa, whole grain pasta, whole grain bread, whole grain rolls, whole grain flakes, whole grain muesli, whole grain rice (brown rice), whole grain rice that has been parboiled, and wheat bran
Vegetables
Green leafy vegetables, kale, cucumber, beans, peas, lentils, potatoes, collards (all varieties), cultivated mushrooms (Oyster mushrooms, button mushrooms, shiitake mushrooms, etc.), Hokkaido squash, Swiss chard, horseradish, carrots, olives, radishes, Brussels sprouts, red peppers, arugula, soybean, spinach, sweet potato, tomatoes, artichokes, eggplant, broccoli, peas,
Fruits
Fruits and vegetables include apples, apricots, avocados, bananas, berries (all kinds), pears, cantaloupe, strawberries, pomegranates, rosehips, blueberries, raspberries, cherries, kiwis, mangoes, papayas, peaches, plums, watermelons, grapes, and citrus fruits (all kinds).
Nuts, Kernels & Seeds
Brazil nuts, pecan nuts, pine nuts, pistachios, sesame, sunflower seeds, walnuts, hemp seeds, hazelnuts, coconut, pumpkin seeds, linseed, macadamia nuts, almonds, poppy seeds, nut butter, and chestnuts (chestnuts).
Eggs, Milk & Dairy Products
Milk, whey, mozzarella, burrata, buttermilk, eggs (especially egg yolk), feta, cream cheese, hard cheese (such as Emmental, Gruyère, Cheddar, and Parmesan), Harz cheese, kefir, granular cream cheese, low-fat quark, natural yogurt, plant-based milk substitutes (such as oat drink, hemp drink, almond drink, soy drink), sour cream, semi-hard cheese (such as Appenzeller, Bergkä
Chicken & Sausages
poultry (lean) sausages made from poultry (turkey, capon, quail, etc.), chicken, hare, and rabbit
Meat and seafood
Shellfish (lobster, crab, etc.), salmon, mackerel, mussels (oysters, scallops), sea bream, cod, flounder, trout, shrimp, pike, halibut, herring, carp, and zander.
Oils & Fats
Oils from algae, avocados, hemp, pumpkin seeds, linseeds, rapeseeds, and walnuts are also available.
Beverages
Matcha, mate tea, black tea, unsweetened fruit and herbal tea, water, lemon juice, jasmine tea, green tea, infused water, matcha, and coffee (up to 3 cups/day).
Spreads
Vegetable spreads, guacamole, hummus, nut butter, and spreads made with legumes (lentils, beans, etc.).
Spices, Herbs, and Condiments
iodized salt, mustard, apple cider vinegar, cumin, chili, ginger, garlic, watercress, turmeric, parsley, and chives; all fresh herbs and spices.
Finished products
Kimchi, soy products (such as tofu, tempeh, and soy strips), frozen vegetables without preservatives, unsweetened yogurt, and milk substitutes (such as oats, almonds, and soy) are some examples of healthy food choices.
