Beauty

This is what you eat for that glowy skin (and it's so delicious)

By Lotte van Scherpenzeel | #!30Sat, 14 Jun 2025 05:00:45 +0200+02:004530#30Sat, 14 Jun 2025 05:00:45 +0200+02:00-5Europe\/Amsterdam3030Europe\/Amsterdam202530 14am30am-30Sat, 14 Jun 2025 05:00:45 +0200+02:005Europe\/Amsterdam3030Europe\/Amsterdam2025302025Sat, 14 Jun 2025 05:00:45 +0200005006amSaturday=9#!30Sat, 14 Jun 2025 05:00:45 +0200+02:00Europe\/Amsterdam6#06-14-2025#!30Sat, 14 Jun 2025 05:00:45 +0200+02:004530#\/30Sat, 14 Jun 2025 05:00:45 +0200+02:00-5Europe\/Amsterdam3030Europe\/Amsterdam202530#!30Sat, 14 Jun 2025 05:00:45 +0200+02:00Europe\/Amsterdam6#

We kunnen allemaal honderden euro’s betalen voor die ene retinolserum in een knap jasje, maar als je serieus die natural glow wilt: dan begint het dus gewoon in je koelkast. Zeg maar dag tegen een doffe huid en hallo tegen die glow. Het geheim? Vitamine A. Ja, echt. Vitamine A is dé boost voor je huidvernieuwing, collageenaanmaak en die frisse teint. Het zit in twee vormen in je voeding: retinol (in dierlijke producten) en bètacaroteen. Dit is plantaardig en een natuurlijk pigment dat veel oranje en gele groenten en fruit hun kleur geeft, zoals wortels, pompoen en mango’s. En nog beter: je lichaam kan dit omzetten naar vitamine A. En precies dat hebben we nodig. Welke groenten en fruit dat precies zijn? Komen ze:

Carrots
The classic. One carrot and you're almost at your daily requirement. Plus: great for dipping in hummus – snack, but make it healthy.

Sweet potato
Not only filling and maybe a bit autumnal, but also a real vitamin A bomb. Especially if you roast it with some olive oil and rosemary.

Spinach
Raw in a smoothie or delicious stir-fried with garlic. Spinach is rich in healthy beta-carotene as well as iron.

Kale
Sounds very detox (and it is a bit), but mainly a top source of vitamin A. Now I always think of kale in winter, but it also fits perfectly on that sandwich with avocado.

Beef liver
Okay, you really have to love this. But it is the champion among vitamin A sources. Maybe not for every day, but occasionally a pâté can be quite good for you.

Red bell pepper
Super tasty as a snack in between, in strips or in your salad, and you immediately get a dose of vitamin C as a bonus. So feeling a little cold coming on? Snack on your bell pepper.

Mango
I could eat mango every day, it's so delicious. Soft, sweet and therefore also good for your skin. Win-win-win.

Chickpeas and lentils
Okay, I'm not a big fan of these personally and they don't have extreme amounts of vitamin A, but they do help you with zinc and other nutrients that ensure that beta-carotene can be better absorbed. So throw those peas or lentils into a salad.

Pumpkin
Not only super tasty as (autumnal) soup or casserole, but also a source of provitamin A.

Egg yolks
No protein shakes but enjoy the whole egg. Egg yolks contain ‘real’ retinol (the active form of vitamin A, read all about it here).

Butter and full-fat dairy
If you're not vegan: full-fat dairy products contain natural vitamin A. Choose grass-fed if possible, as it has a bit higher nutritional value and you can really taste the difference.

Tomatoes
Deliciously easy and versatile. In your pasta sauce, on your sandwich or grilled in the oven. Tomatoes don't have a lot of vitamin A, but combined with fats (think: olive oil) the absorption is enhanced.

Especially for you: a weekend of eating for your skin (no wine, unfortunately)

Saturday morning: Mango-Spinach Smoothie Bowl
Ingredients
– 1\/2 mango
– 1 banana
– 1 large handful of spinach
– 100 ml coconut water or almond milk
– 1 tablespoon of flaxseed
– Extra toppings: granola, coconut flakes, mango cubes

Here’s how to make it
Blend everything and pour into a bowl. Sprinkle the toppings on top, and voilà.

Saturday lunch: Salad with roasted sweet potato, lentils, and feta
Not in the mood for hassle, but want something nutritious? This salad is delicious all year round.

Ingredients
– 1 sweet potato
– 1\/2 can of lentils
– Handful of kale
– 50 grams of feta
– 1\/2 red bell pepper
– Tahini dressing: 1 tbsp tahini, lemon juice, water, garlic powder

Here’s how to make it
Cut the sweet potato into cubes and roast for 25 minutes at 200 degrees. Throw the rest of the ingredients into a bowl, crumble the feta on top, and drizzle the tahini dressing over everything. Another dressing can of course also be used.

Saturday evening: Creamy pumpkin pasta with sage and egg
A plate of comfort food that is good for your skin.

Ingredients
– 200 grams of pumpkin cubes
– 1 shallot
– 1 clove of garlic
– 50 ml cooking cream or oat cream
– Fresh sage
– Pasta of your choice
– 1 egg per person (soft-boiled or poached)

Here’s how to make it
Sauté pumpkin with shallot and garlic. Add the cream and puree it into a sauce. Cook the pasta and then mix it with the sauce. Fry the sage crispy, poach the egg (or soft-boil, that works too). Combine everything and enjoy.

Sunday morning: Avocado toast with egg yolk and paprika powder
A classic, but with an upgrade.

Ingredients
– 2 slices of sourdough bread
– 1 avocado
– 2 eggs
– Pinch of smoked paprika
– Optional: cherry tomatoes or sprouts

Here’s how to make it
Toast the bread, mash the avocado, place your poached or soft-boiled egg on top and finish with paprika. Sprouts or cherry tomatoes complete it – and provide extra vitamins.

Sunday evening: Grilled tomato salad with burrata and bell pepper
A light, juicy salad with everything that makes your skin happy.

Ingredients
– Cherry tomatoes
– 1 red bell pepper
– Burrata
– Arugula
– Balsamic glaze

Here’s how to make it
Roast the tomatoes and bell pepper in the oven. Arugula on a plate, place the vegetables on top, burrata in the middle and a little balsamic over it. Simple, but so delicious.