As a skin therapist, I often get asked: "What can I eat to improve my skin?" Often, the emphasis is on external skin care, such as creams, serums and masks. But what many people don't know is that nutrition plays a huge role in the health and appearance of your skin. Your skin is the largest organ in your body and needs the right nutrients to function optimally. In this blog, I share which nutrients are essential for your skin and how you can incorporate them into your daily diet for a radiant skin. Antioxidants: the protectors of your skin Antioxidants help protect your skin from harmful external influences, such as free radicals, which are caused by exposure to sunlight and pollution. Free radicals can damage skin cells and cause premature aging. Vitamin C is a powerful antioxidant that helps the skin repair damage and promotes collagen production, which gives the skin firmness and elasticity. You can find vitamin C in citrus fruits such as oranges, lemons, grapefruit, but also in bell peppers, broccoli and strawberries. Vitamin E is another important antioxidant that protects the skin from sun damage and pollution. It supports the skin barrier and hydrates the skin. You can find vitamin E in nuts, seeds, avocados and vegetable oils. Omega-3 Fatty Acids: Food for Hydrated Skin Omega-3 fatty acids play a crucial role in maintaining a healthy skin barrier. They help keep skin hydrated and can reduce inflammation, which is particularly beneficial for those with sensitive skin or skin conditions such as acne and eczema. Omega-3 fatty acids are mainly found in oily fish, such as salmon, mackerel and herring. Plant sources of omega-3 include chia seeds, flax seeds, walnuts and hemp seeds. Vitamin A: essential for cell renewal Vitamin A, also known as retinol, is essential for the repair and renewal of skin cells. It helps keep skin healthy by promoting cell renewal and regulating keratinization, resulting in smooth and clear skin. You can find vitamin A in sweet potatoes, carrots, dark green leafy vegetables like spinach and kale, and yellow vegetables like corn and squash. Zinc: for oily and impure skin Zinc is a mineral that helps repair skin and promote healthy sebum production. It can also reduce inflammation and speed up wound healing, making it especially helpful for those with acne or other skin irritations. Zinc is found in foods such as oysters, beef, pumpkin seeds, cashews, and lentils. Water: the basis of healthy skin Hydration is key to healthy skin. If you don’t drink enough water, your skin can look dry, dull and tired. Water helps skin cells renew themselves and ensures that your skin can optimally absorb all the nutrients it needs. It is recommended to drink 1.5 to 2 liters of water daily, but this can vary depending on your activity level and environment. Remember that you can also get fluids from foods such as cucumber, watermelon, and tomatoes. Polyphenols: the natural protectors Polyphenols are powerful antioxidants that help reduce damage from UV rays and pollution. They help reduce inflammation and promote healthy blood circulation in the skin, which gives a fresh complexion. Polyphenols are found in foods such as green tea, berries, chocolate (dark chocolate with a high cocoa content), and nuts. Probiotics: for a healthy microbiota The health of your skin is closely linked to the health of your gut flora. Probiotics help maintain a healthy balance of good bacteria in your gut, which can translate to healthier skin. Probiotics can help reduce inflammation, which is important for skin conditions like acne and eczema. Probiotics are found in fermented foods such as yogurt, kefir, sauerkraut, kimchi and miso. Finally, combine nutrition with good skin care While diet plays a huge role in the health of your skin, it is important to emphasize that it is not a substitute for a good skincare routine. A daily routine that cleanses, moisturizes, and protects your skin from UV rays is essential for maintaining healthy skin. By combining a balanced diet with the right skin care products, you can improve the health and appearance of your skin. Remember, healthy skin starts from within!

As a skin therapist, I often hear: “I take good care of my skin, so why do I still have spots?” An understandable frustration. But spots rarely arise from one simple cause. Various factors such as stress, hormonal fluctuations, exposure to the sun or even invisible build-up of dirt and make-up play a role in the development of impurities. What happens in your skin? For example, stress increases the production of cortisol – a hormone that activates your sebaceous glands. More sebum means more chance of clogging your pores. Combine that with sweat, dust and makeup residue that you may not remove completely at the end of the day, and you have a recipe for breakouts. Even the sun, which many believe reduces acne, can dry out your skin, causing you to produce more sebum in response. The power of targeted, gentle treatment A good skincare routine starts with gentle, effective products that target blemishes without irritating your skin. One product I often refer to as a skin therapist is the Mario Badescu Drying Lotion . This lotion is clinically tested, works fast (even overnight) and is suitable for all skin types – including sensitive skin. Thanks to ingredients such as zinc oxide and salicylic acid , it soothes your skin, reduces inflammation and dries out pimples without affecting the skin barrier. And no, it does not leave a tight or flaky feeling – something that is the case with many acne treatments. Why this product? ✔ Fast acting: often visible results in one night ✔ Works without drying out the skin ✔ In many cases suitable for sensitive skin, although caution is always advised in case of active irritation or eczema ✔ Often recommended by dermatologists If you start tonight, you can see a difference tomorrow. ( Please note: always use according to the instructions and avoid excessive use. )

As a skin therapist, I am very often asked the following question online (and in the treatment room): "Why do I always get those annoying bumps after shaving?" Or: "Help! Those ingrown hairs are causing dark spots on my bikini line, what can I do?" If you recognize yourself in this – especially if you have dark skin – then read on. This blog is written especially for you. What exactly are ingrown hairs? An ingrown hair is simply a hair that does not grow straight up, but curls back into the skin. Your body reacts to this with an inflammation: redness, a bump, sometimes pus... and as the icing on the cake, a dark spot often remains. Not fun. In people with curly or frizzy hair (like many people with dark skin) this happens much faster. These hairs naturally grow in an arc – and can therefore shoot back into the skin more easily. Why is this extra important for dark skin? Dark skin (Fitzpatrick skin type 4 to 6) is beautiful – but also sensitive to post-inflammatory hyperpigmentation . This means that after an inflammation (such as an ingrown hair) dark spots can quickly appear. And these spots sometimes remain visible for weeks to months. Your skin therefore heals differently – and also deserves different care. My best tips against ingrown hairs Use a trimmer instead of shaving with a blade Shaving against the grain? A big no-no if you’re prone to ingrown hairs. Instead, use a trimmer that cuts the hair just above the skin. Less chance of curling back = less misery. Exfoliate gently but regularly Use an exfoliant with glycolic or salicylic acid (2-3x per week) to remove dead skin cells and keep pores clear. No harsh scrubs – they can actually be damaging to darker skin types. Hydrate, hydrate, hydrate Well-hydrated skin is more flexible and less likely to get irritated. Choose a fragrance-free, soothing cream. Bonus points if it contains niacinamide! Stop picking (I know... hard!) Picking or squeezing ingrown hairs? That will only make it worse. You increase the chance of scarring and dark spots. Instead, use a warm compress and leave your skin alone. What if you already have dark spots? Don't panic - you can do something about that too. Choose products with ingredients that soothe and restore the skin and help fade pigment spots, such as: Niacinamide – helps to even out the skin, soothes redness and works well against hyperpigmentation. Witch Hazel – a gentle hydrolate that helps strengthen and refresh the skin without drying it out. Centella Asiatica (Cica) – a top ingredient if your skin is irritated or sensitive. It supports recovery and soothes inflammation. And don't forget: sun protection is really key! Even (or especially) for dark skin. UV light only makes pigment spots more stubborn - so using an SPF every morning is not a luxury, but a necessity. ☀️🧴 Are you experiencing this problem and would you like personal advice? Send me a message (advies@skincare-innovations.com) or book an online intake . Follow me on socials (via Instagram) for more tips and product advice. Together we ensure that your skin shines again - without bumps or spots ✨