{"id":87724,"date":"2026-09-27T12:26:02","date_gmt":"2026-09-27T10:26:02","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/nutrition-for-healthy-skin\/"},"modified":"2026-09-27T13:39:05","modified_gmt":"2026-09-27T11:39:05","slug":"nutrition-for-healthy-skin","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/","title":{"rendered":"The right nutrition for healthy skin"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">The skin is our largest organ and forms the bridge between the inside of our body and the environment. But what functions does it actually have? What can we do to protect this organ and keep it healthy? And what role does nutrition play for healthy skin? In this article we want to give you an answer to all of these questions. Look forward to it, because there is far more behind it than you would assume at first glance. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Your skin loves this way of eating<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. The structure of the skin<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Before we really get going, at the start of an article on skin health it is important to understand how the skin is actually built. Do not worry, this will not be an anatomy lecture, we break it down to the essentials.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In principle the skin consists of 3 layers:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa32e\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa32e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa32e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Epidermis: outer layer<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa32e\" aria-labelledby=\"title-awx_6ab9491eaa32e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The task of the epidermis is to protect the skin and to form new skin cells. It protects the body from pathogens and from drying out. The epidermis itself consists of 5 layers: the horny layer, the clear layer, the granular layer, the spinous layer and the basal layer. They all have their own tasks and functions.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa360\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa360\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa360\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Dermis: true skin<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa360\" aria-labelledby=\"title-awx_6ab9491eaa360\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Blood vessels run through the dermis and supply the cells above with nutrients and oxygen. This is also where the sensory receptors sit that matter for the sense of touch and for perceiving warm and cold, along with sebaceous and sweat glands that protect the skin from drying out and from overheating. The hair roots are anchored here too. The dermis also consists of two layers: the papillary layer and the reticular layer. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa380\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa380\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa380\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Subcutis: lower layer<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa380\" aria-labelledby=\"title-awx_6ab9491eaa380\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The subcutis consists mainly of connective and fatty tissue and therefore has the task of protecting against cold and storing energy. The fat also protects the internal organs from outside influences.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_single_image image=&#8221;13569&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--lg \"><span>Do something good for your skin<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. Why is skin health important?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">What is the first thing you think of when you hear the term skin health? One thing probably comes to mind straight away: beauty. Beauty is often associated with healthy skin and many people see it as an essential part of their outward appearance. The skin really is an important aesthetic aspect, healthy skin can raise self esteem and improve general wellbeing. But that is by no means everything that makes healthy skin so important. The skin has so many important functions that are essential for your health. Here is what they are:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa4ef\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa4ef\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa4ef\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Protection<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa4ef\" aria-labelledby=\"title-awx_6ab9491eaa4ef\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The skin serves as a protective barrier between the body and the outside world. It protects against harmful environmental influences such as bacteria, viruses, chemicals and UV radiation. The outermost layer of the skin, the epidermis, forms an impermeable barrier that prevents pathogens and other harmful substances from entering. With skin conditions such as atopic dermatitis, pathogens find it easier to attach to the skin and pass through it. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa51d\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa51d\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa51d\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Temperature regulation<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa51d\" aria-labelledby=\"title-awx_6ab9491eaa51d\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The skin plays an important role in regulating body temperature. Sweating allows excess heat to be released to cool the body, while the subcutaneous fatty tissue acts as an insulator and protects the body from cold.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa53e\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa53e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa53e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sensory perception<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa53e\" aria-labelledby=\"title-awx_6ab9491eaa53e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The skin contains a large number of sensors that pick up touch, pressure, temperature and pain stimuli. This allows the skin to perceive the surroundings and protects against potential injuries. For example, we feel heat when we come too close to a hot surface, which makes us pull back to avoid burns.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaa55a\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaa55a\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaa55a\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vitamin D synthesis<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaa55a\" aria-labelledby=\"title-awx_6ab9491eaa55a\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The skin plays an important role in the production of <a href=\"https:\/\/foodpunk.com\/de\/blog\/5-facts-ueber-vitamin-d\/\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, a substance that is essential for maintaining a healthy bone metabolism. When UV-B rays act on the skin, a precursor of vitamin D is formed, which is then converted into the active form in the liver and the kidneys.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">And now you also know why skin health is so important. Only healthy skin can fulfil all of these functions properly.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. Nutrition and healthy skin<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">So what role does nutrition play in all of this? In short: a big one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A large number of studies have already shown that skin health and nutrition are closely connected. Nutrition influences not only the pure appearance of the skin, it also plays a role in the ageing process, among other things. And not only that. Skin conditions such as acne are decisively influenced by nutrition as well. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our nutrition makes sure that our skin is supplied with the building blocks it needs in order to stay healthy. You will learn which ones those are and what the right nutrition for healthy skin looks like over the course of this article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this point it is important to mention that the effects of nutrition on the skin are individual and can vary from person to person. Some people react more sensitively to certain foods, others hardly react at all. <\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. The right nutrition for healthy skin<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">So which nutrition is the right one for healthy skin? Here come the most important nutrients for healthy skin.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Vitamins<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">To regulate cell growth and skin renewal we need <\/span><b>vitamin A<\/b><span style=\"font-weight: 400;\">. This vitamin supports the formation of the so called horny cells that make up the top layer of the skin. Vitamin A therefore contributes to a healthy appearance of the skin. Foods that are rich in vitamin A are carrots or peppers, for example. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important vitamin for healthy skin is <\/span><b>vitamin C<\/b><span style=\"font-weight: 400;\">. Our skin normally contains a high proportion of <a href=\"https:\/\/foodpunk.com\/de\/blog\/vitamin-c-und-das-immunsystem\/\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>. With its antioxidant effect it protects the skin from damage caused by UV radiation. It also stimulates the production of collagen, a protein that is responsible for the firmness and elasticity of our skin. Vitamin C also reduces the synthesis of melanin, the colour pigment of our skin. This counteracts hyperpigmentation of the skin, for example with age spots. A vitamin C deficiency, on the other hand, can lead to poorer wound healing or bleeding under the skin. <\/span><span style=\"font-weight: 400;\"> Peppers or parsley are great sources of vitamin C.<\/span><span style=\"font-weight: 400;\">  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And <\/span><b>vitamin E<\/b><span style=\"font-weight: 400;\"> is a strong antioxidant too, protecting the skin from so called free radicals. These are aggressive molecules that arise during metabolic processes in the body and damage skin lipids, cell membranes and proteins, among other things. As a result our skin is weakened. A healthy vitamin E level therefore helps to keep the skin healthy. Good sources of vitamin E are nuts and seeds, for example.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Create your individual nutrition plan now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Healthy fats for healthy skin<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Fats are very important when it comes to skin health. <\/span><span style=\"font-weight: 400;\">They are an important part of cell membranes, which form a barrier between the cell and its environment and are responsible for transporting nutrients and waste products into and out of the cell.<\/span> <span style=\"font-weight: 400;\">Because of this important function we should first take a look at how cell membranes are built.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cell membranes consist of a so called lipid bilayer, that is a double layer of fats. Depending on the cell type, the cell membrane contains different proportions of so called phospholipids. These are a particular kind of lipid that plays an important structural role in cell membranes. The head of these phospholipids is hydrophilic, which means &#8220;water loving&#8221;, while the tail is hydrophobic, meaning water repellent. This hydrophobic tail consists of two fatty acids. Because of the opposing preference for water, the hydrophobic parts of the phospholipids arrange themselves inside the cell membrane, so that the heads point outwards and therefore face the watery surroundings. Proteins are embedded in the cell membrane, some of which reach through the entire membrane and serve as transporters for various substances. In this way an exchange can take place between the inside of the cell and its surroundings. Further substances can be anchored in the membrane as well, but that goes too far at this point. You can see the structure of a phospholipid and a simplified illustration of how a cell membrane is built in the images below. <\/span>[\/vc_column_text][vc_single_image image=&#8221;13571&#8243; img_size=&#8221;large&#8221;][vc_single_image image=&#8221;13573&#8243; img_size=&#8221;large&#8221;][vc_column_text]<span style=\"font-weight: 400;\">Back to the skin: if you look at the skin as a wall built from various building blocks, those building blocks also have to be held together somehow. The right mortar matters. This mortar is formed by various lipids, that is fats. The better the mortar, the better and more stable the wall becomes. That makes it clear why healthy fats are indispensable for healthy skin. Fatty acids are decisive for the formation and maintenance of the skin barrier. If the fatty acids in your skin membrane are not of good quality, the transport of toxins out of the cell and the transport of nutrients into the cell are impaired. <\/span><\/p>\n<p><b>Omega-3 fatty acids<\/b><span style=\"font-weight: 400;\"> are an important nutrient found in fish such as salmon, mackerel and tuna. These fatty acids help to reduce inflammation in the body, which can have a positive effect on our skin. That can be an advantage with skin conditions such as acne, rosacea and eczema. They are also important for a healthy skin barrier and give the skin a supple appearance. <\/span><span style=\"font-weight: 400;\">Unsaturated fatty acids such as linoleic and linolenic acid also support moisture binding in the skin and prevent dryness and flaking. Sebum production can be regulated by fatty acids too, which among other things can counteract oily skin. <\/span><span style=\"font-weight: 400;\">If you are not a fan of fish, you can also find omega-3 in plant foods such as linseed, chia seeds and walnuts. Supplements made from krill and algae oil are great sources as well.<\/span><\/p>\n<p><b>Omega-6 fatty acids<\/b><span style=\"font-weight: 400;\"> are also important for our skin health, but in moderation. Too many omega-6 fatty acids can lead to inflammation, which can raise the risk of acne and other skin problems. <\/span><span style=\"font-weight: 400;\">In the right amount, certain fatty acids such as gamma linolenic acid have antioxidant properties, which reduces oxidative stress in the skin. <\/span><span style=\"font-weight: 400;\">Omega-6 fatty acids are contained in nuts, seeds and plant oils. Normally we already take in more than enough omega-6 with our food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, make sure that you build plenty of healthy fats into your nutrition, such as olive oil, coconut oil, egg yolk or avocado.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Get your individual nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Minerals<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">An important mineral for wound healing and also for regulating sebum production is <\/span><b>zinc<\/b><span style=\"font-weight: 400;\">. It supports cell division and cell growth, which repairs and regenerates the skin. Thanks to its anti inflammatory properties it helps to reduce inflammation in the skin and can therefore prevent acne, for example. Zinc also has an antioxidant effect, supports the production of collagen and is involved in the immune function of the skin. Good sources of zinc are seafood, nuts and meat, for example. <\/span><\/p>\n<p><b>Copper<\/b><span style=\"font-weight: 400;\"> is important for the formation of collagen and elastin, both of which matter for the firmness and elasticity of the skin. It also plays a role in wound healing and in protection against harmful environmental factors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a healthy skin colour and texture, the oxygen supply to the skin is of great importance. For oxygen transport in the body, <\/span><b>iron <\/b><span style=\"font-weight: 400;\">is particularly important.<\/span><\/p>\n<p><b>Magnesium<\/b><span style=\"font-weight: 400;\"> is involved in many enzymatic reactions in the body that are important for skin health. It supports the regeneration of skin cells, reduces inflammation and helps to maintain a healthy skin barrier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To regulate the water balance of the skin cells and therefore preserve the moisture of the skin, <\/span><b>potassium<\/b><span style=\"font-weight: 400;\"> is important.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Water<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">To supply the skin with enough moisture and therefore make it soft and supple, water is of course of great importance. But water also matters when it comes to maintaining the skin barrier, which in turn supports healthy skin. Drinking enough water also encourages the body to excrete toxins, which can have a positive effect on skin health too. If toxins stay in the body, they can lead to skin problems such as acne or blemishes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So stay hydrated is the motto. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Polyphenols<\/h3><\/div><\/div>[vc_column_text]<a href=\"https:\/\/foodpunk.com\/de\/blog\/darum-solltest-du-mehr-polyphenole-essen\/#anchor9\" target=\"_blank\" rel=\"noopener\">Polyphenols<\/a> are plant compounds and have a strong antioxidant effect. They can therefore support our skin from the inside through nutrition, but also from the outside as an active ingredient in creams. By fighting free radicals they counteract premature skin ageing and the skin stays firm for longer. Polyphenols are also anti inflammatory, which is particularly useful with blemished skin, acne or atopic dermatitis. Their antimicrobial effect fights harmful microorganisms that have a negative influence on the skin microbiome.<\/p>\n<p>Flavonoids and anthocyanins (subgroups of the polyphenols) increase blood flow in the skin according to studies, provide a better supply of nutrients and oxygen and at the same time inhibit the breakdown of the body&#8217;s own hyaluronic acid.<\/p>\n<p>Polyphenols are contained in apples, red onions, chicory, coffee, pomegranates, cocoa and tea, for example.[\/vc_column_text][vc_single_image image=&#8221;13588&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Your individual nutrition<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. The importance of collagen for skin health<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Collagen is a protein that is responsible for the firmness and elasticity of our skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It maintains the structure of the skin and therefore creates a firm and smooth complexion. This protein also supports cell growth and the production of skin tissue, which makes it important for skin regeneration and wound healing. By binding moisture in the skin, collagen contributes to sufficient skin hydration, the skin becomes supple, smooth and radiant. Last but not least, collagen also acts as protection against environmental influences such as UV rays or pollution and therefore protects the skin from premature ageing. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now there is good news and bad news for you, which one would you like first? All right, let us start with the bad: the production of collagen decreases with increasing age, it is broken down over time and <\/span><span style=\"font-weight: 400;\">makes our skin look slack and wrinkled. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let us move straight on to the good news then: there are nutrients that can support the formation of collagen in our skin. With the right nutrition you keep your collagen balance up and can glow with healthy skin. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most important nutrients is vitamin C. It is an antioxidant and helps with the production of collagen. So you should try to build more foods rich in vitamin C into your nutrition, such as oranges, grapefruit, papaya, peppers and broccoli.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important group of nutrients are the amino acids. They are the building blocks for collagen and help to increase the production of collagen in our skin. Collagen consists of the amino acids proline, hydroxyproline and glycine. Try to include more protein rich foods such as chicken, fish, eggs or fermented soy products in your nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids are also important for collagen production. These fatty acids help to reduce inflammation in the skin and prevent the breakdown of collagen. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important nutrient is zinc. It is a mineral that helps with the formation of collagen and supports wound healing. You find it in foods such as oysters, beef, pumpkin seeds and sunflower seeds.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >6. Nutrition with atopic dermatitis<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Atopic dermatitis is a chronic inflammatory skin condition that often occurs in children, but in adults as well. If you suffer from atopic dermatitis you will certainly know this: dry, itchy skin, reddened, flaky, oversensitive.<\/span><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced nutrition can help to keep your skin healthy and stop it from getting worse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But which nutrients are particularly important? Here are 5 tips:<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Omega-3 fatty acids<\/strong> can reduce inflammation and strengthen the skin barrier. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Vitamin D<\/strong> helps to maintain a healthy skin barrier and can reduce inflammation. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Antioxidants<\/strong> such as vitamin C and E help to protect the skin from damage by free radicals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Probiotics<\/strong> can improve the balance of the gut microbiome, which in turn can influence the immune system and skin health. You find them in fermented foods such as yoghurt, sauerkraut and kefir.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Last but not least: <strong>water<\/strong> is extremely important for skin health. It helps to hydrate the skin and to remove toxins from the body.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">Since further factors underlie this condition, the effect of these nutrients on atopic dermatitis can vary in strength and does not occur in everyone. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are trying to optimise your nutrition for your atopic dermatitis, you should also avoid eating certain foods that can make your symptoms worse. These include dairy products, wheat and other foods containing gluten, as well as nuts and shellfish. <\/span><span style=\"font-weight: 400;\">These trigger foods differ from person to person. Pay attention to your body&#8217;s signals, try to identify the foods in question and cut them out of your nutrition. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >7. Nutrition with acne<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Acne is an inflammatory skin condition as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Blemished skin, spots, feeling uncomfortable. If you have to deal with that, you know how much of a burden it can be. But do not worry, a healthy nutrition can help to improve your skin. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that make your blood sugar level rise quickly are often associated with acne. These foods presumably stimulate the production of hormones that lead to sebum production and inflammation in the body. You can avoid this by going without such foods. These include sugary foods and those with refined carbohydrates, for example sugary drinks, white bread and pasta. Certain dairy products, for example cow&#8217;s milk, also contain hormones and substances that cause sebum production and inflammation and can therefore make acne worse. But do not worry, you can improve your skin with more than just going without. Of course there are also nutrients that can improve your skin. Studies have shown that omega-3 fatty acids and antioxidants reduce inflammation in the body and can therefore improve acne symptoms. Probiotic foods can improve your skin as well, by acting in an anti inflammatory way and strengthening your skin barrier through the production of natural humectants. Foods containing zinc can improve blemished skin too. Zinc has anti inflammatory properties and can therefore ease redness and swelling connected with acne. Thanks to its antibacterial effect, zinc can also fight acne bacteria that contribute to the formation of spots and therefore reduce acne symptoms. If spots have already left wounds on your skin, zinc serves regeneration and wound healing and can therefore restore your skin health and lower the risk of scarring. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >5 nutrition tips with acne<\/h3><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Avoid sugar and refined carbohydrates. These foods raise your blood sugar level and encourage inflammatory reactions in your body.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eat more foods with omega-3 fatty acids, such as oily fish, linseed oil and walnuts. These nutrients can reduce inflammation in your body and support your skin health.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more vegetables and fruit, especially those with a high antioxidant capacity, such as blueberries, broccoli and spinach. These nutrients can help to neutralise free radicals.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid dairy products, especially cow&#8217;s milk. These can contain hormones that influence your skin and can cause acne.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more fermented foods such as yoghurt, kefir or sauerkraut. These foods contain probiotic bacteria that can help to improve your gut health, which is also particularly important for the skin.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]To ease inflammatory skin conditions, a nutrition with an <a href=\"https:\/\/foodpunk.com\/de\/blog\/antientzuendliche-wirkung-einer-ketogenen-ernaehrung\/\" target=\"_blank\" rel=\"noopener\">anti inflammatory effect<\/a> is a good choice. This effect can be achieved with a <a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-ketogene-ernaehrung\/\" target=\"_blank\" rel=\"noopener\">ketogenic diet<\/a>, for example. Our nutrition experts will gladly put together an individual nutrition plan for you, tailored exactly to your goals, which can bring your skin to a glow.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>To your individual nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Chaste tree with acne<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">While looking for a solution for acne you have certainly come across chaste tree (M\u00f6nchspfeffer) at some point. Chaste tree is a plant that is often used when it comes to hormonal imbalance, because it acts on the hormone balance. Since acne is also caused by hormonal changes, among other things, chaste tree has the potential to improve acne. It acts above all on luteinising hormone and prolactin, which influence oestrogen levels and play a role in the development of hormonally driven acne. Changes in the hormone balance can also lead to excessive sebum production. This can block your pores and let acne develop. Chaste tree can help to regulate sebum production and therefore reduce oily skin and blackheads. Thanks to the anti inflammatory effect of chaste tree, redness and swelling can also be reduced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find the suitable dose and method of use for treating acne, it is best to speak with your dermatologist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this point it is also important to mention that acne can show symptoms similar to rosacea, a chronic skin condition. These include redness, spots and pustules. Rosacea usually occurs in older adults and mainly around the nose, cheeks, forehead and chin. Acne, by contrast, already starts in puberty and can also affect other areas of the body. For an accurate diagnosis you should speak with a dermatologist, who can then recommend a suitable treatment for you. <\/span>[\/vc_column_text][vc_single_image image=&#8221;13591&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >8. The effect of stress on skin health<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">The effects of stress on your skin go back above all to the stress hormone <a href=\"https:\/\/foodpunk.com\/de\/blog\/was-ist-cortisol\/\" target=\"_blank\" rel=\"noopener\">cortisol<\/a>. A cortisol level that is high over the long term can make the skin more prone to infections, because the immune function of the skin is impaired. Collagen production is also reduced, which makes the skin look slacker and speeds up skin ageing. Cortisol can also increase sebum production and therefore the risk of blocked pores. On top of that comes the impairment of the skin barrier, which can lead to moisture loss and skin damage. Overall your complexion is clearly made worse by lasting stress, which is why you should <a href=\"https:\/\/foodpunk.com\/de\/blog\/cortisol-senken-10-effektive-tipps\/\" target=\"_blank\" rel=\"noopener\">lower your cortisol level<\/a>. If a condition is already present, for example rosacea or acne, stress can encourage a flare up and make the inflammation even worse. Besides the effects of cortisol, stress also often leads to changes in behaviour, for example an unhealthy way of eating, and that, as we have now learned, can have a big influence on our skin health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress is not the sole cause of blemished skin and other skin problems, but it can contribute to symptoms getting worse. That is why you should definitely practise good stress management and pay attention to a healthy way of living.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >9. Gut health and the complexion<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\"><a href=\"https:\/\/foodpunk.com\/de\/blog\/darmgesundheit-warum-wir-mehr-auf-unseren-darm-achten-sollten\/\" target=\"_blank\" rel=\"noopener\">Gut health<\/a> and skin health are closely connected. <\/span><span style=\"font-weight: 400;\">This close connection is also called the gut skin axis, which is based on communication between the gut and the skin through the immune system, hormones and bioactive substances. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gut plays an important role in absorbing nutrients, removing waste products and toxins from the body and regulating inflammation in the body. If the gut does not work properly, problems can arise that can have an effect on the skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor gut health can mean that the body does not excrete toxins and waste products effectively, which has a negative effect on the skin. If these toxins build up in the body, skin problems such as acne, eczema, psoriasis or rosacea can occur. On top of that, inflammation in the gut caused by disturbed gut function can encourage chronic inflammation in the body. <\/span><span style=\"font-weight: 400;\">Pro inflammatory substances are released<\/span><span style=\"font-weight: 400;\"> that make skin health worse. <\/span><span style=\"font-weight: 400;\">Skin conditions such as acne or rosacea can be made worse by these processes. Since the largest part of our immune system sits in the gut, disturbed gut health also leads to a limitation of immune function, which increases skin sensitivity. The microorganisms in our gut are important for skin health as well. An excess of harmful bacteria and a lack of useful bacteria disturbs the balance of the gut microbiome and has a negative effect on our complexion. <\/span><span style=\"font-weight: 400;\">That is why it is important to look after a healthy gut microbiome, by eating a balanced nutrition rich in fibre, drinking enough water and consuming probiotic foods such as yoghurt, kefir or sauerkraut. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >10. Anti-aging with nutrition<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">If you want to look fresh and young over the long term, nutrition often plays a bigger role than expensive creams and serums. Earlier in the article we already learned how we can support the formation of collagen in the skin through nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also important with regard to skin ageing are so called AGEs, advanced glycation endproducts. <\/span><span style=\"font-weight: 400;\">These are harmful compounds that arise in the body as by products of the metabolism, but can also be taken in through food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">AGEs form when sugar reacts with proteins or fats, for example when you sear a steak in the pan: the browning and the roasted aromas come from AGEs, and exactly these kinds of reaction also take place in your body. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">AGEs can build up in the skin and lead to oxidative damage and inflammation. They can also alter collagen, which leads to wrinkles. Estimates suggest that at the age of 80, 30 to 50 % of collagen has been modified by AGEs. <\/span><span style=\"font-weight: 400;\">By stimulating and releasing inflammatory substances they also encourage inflammation that makes your complexion worse. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid the formation of AGEs you should reduce your intake of sugar. You can pay attention to anti-aging when preparing food too: do not sear your food hard, because the darker the meat, the vegetables and so on become, the more AGEs they contain. Fried, grilled or roasted foods usually contain far higher amounts of AGEs than boiled, braised or steamed ones. <\/span><span style=\"font-weight: 400;\">A healthy nutrition with few processed foods, fresh fruit, vegetables, foods rich in fibre and healthy fats helps to reduce the formation of AGEs and to support skin health.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-for-healthy-skin\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Start eating skin friendly now<\/span><\/a><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">By the way: on the subject of skin health, Marina also recorded a really fascinating interview with the renowned dermatologist and founder Dr Julia Czechner. You find it on our <\/span><a href=\"https:\/\/www.instagram.com\/tv\/CsEmOW-M6Au\/?igshid=MzRlODBiNWFlZA%3D%3D\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Instagram account<\/span><\/a><span style=\"font-weight: 400;\"> under the linked address. There you also find all the important information on skin health and on many other interesting subjects in the form of short videos. It is worth a look.<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491eaac23\" data-toggle=\"collapse\" data-target=\"awx_6ab9491eaac23\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491eaac23\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References:<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491eaac23\" aria-labelledby=\"title-awx_6ab9491eaac23\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Boelsma, E.; Hendriks, H. F.; Roza, L. (2001): Nutritional skin care: health effects of micronutrients and fatty acids. In: Am J Clin Nutr 73 (5), S. 853\u2013864. DOI: 10.1093\/ajcn\/73.5.853.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fritsch, Peter; Schwarz, Thomas (2018): Dermatologie Venerologie. Grundlagen. Klinik. Atlas. 3. vollst\u00e4ndig \u00fcberarbeitete Auflage. Berlin, Heidelberg: Springer Berlin Heidelberg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pappas, Apostolos (2015): Lipids and Skin Health. Cham: Springer International Publishing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pappas, Apostolos; Liakou, Aikaterini; Zouboulis, Christos C. (2016): Nutrition and skin. In: Rev Endocr Metab Disord 17 (3), S. 443\u2013448. DOI: 10.1007\/s11154-016-9374-z.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Peters, Bianca (2017): Narbentherapie. Praxisbuch f\u00fcr Ergotherapeuten und Physiotherapeuten. Berlin, Heidelberg: Springer Berlin Heidelberg; Imprint: Springer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pullar, Juliet M.; Carr, Anitra C.; Vissers, Margreet C. M. (2017): The Roles of Vitamin C in Skin Health. In: Nutrients 9 (8), S. 866. DOI: 10.3390\/nu9080866.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Silbernagl, Stefan; Despopoulos, Agamemnon; Draguhn, Andreas (2018): Taschenatlas Physiologie. 9., vollst\u00e4ndig \u00fcberarbeitete Auflage. Stuttgart, New York: Georg Thieme Verlag.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stanner, Sara; Buttriss, Judith L.; Thompson, Rachel (2009): Healthy ageing. The role of nutrition and lifestyle. Chichester: Wiley-Blackwell (The Report of the British Nutrition Foundation Task Force).<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row el_id=&#8221;buy&#8221;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var 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document.querySelector(\"[data-cb-item-0='3-monate']\");var product2 = cbInstance.getProduct(planElement);product2.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product2.addCoupon(\"10_rabatt_garantie\");});<\/script><div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"purchase\"><div class=\"product-card\" data-button=\"#checkout-btn-0\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">12 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>j\u00e4hrlich k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">50 \u20ac gespart<\/div><\/div>79,99 \u20ac<br \/><span>129,99 \u20ac<\/span><div class=\"product-card__price__label\">pro Jahr<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-1\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">6 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 6 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">30 \u20ac gespart<\/div><\/div>69,99 \u20ac<br \/><span>99,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 6 Monate<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-2\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">3 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 3 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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