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Skin food versus Skin health

Skin food versus Skin health

For years, I have been hearing about how food can make a big difference in how you feel, but also in how you look. Since I started Witch by Nature, I have been super interested in all the benefits nature can provide for us and how foods can help us feel better and look healthy. 

Starting my health journey gave me a lot of challenges. Figuring out where to start and developing new habits isn’t something that comes overnight. I always kind of knew what was healthy and what was not, but I just liked easy and fast "unhealthy" foods better. Feeling bad made me eat poorly, and eating poorly made me feel bad.

When I started, I looked for a specialist that could help me make the first steps. I booked an online appointment with an orthomolecular therapist, and she started giving me some interesting advice and helped me with my diet and added some supplements that would change how I felt within a few weeks. One easy example of what I started taking was magnesium, which is essential for muscle function, energy production, nervous system regulation, bone health, heart health, blood sugar control, DNA synthesis, and electrolyte balance in the body. So when you feel tired or don’t sleep very well, this can already make a huge difference. She also recommended for me to drink warm water in the morning. As I am not a big eater, especially in the morning, it helped to get my body going, and after 30 min or so, I could eat something.

When I looked up healthy foods/recipes, the internet is full of it. I got a bit overwhelmed as I was so used to simple foods like a sandwich with cheese or bread with an egg for lunch. And finding healthy recipes also means you need a bit more ingredients, so it takes a bit more planning and you need to buy more ingredients.

I do like to share some easy recipes with you which work for me very well and helped me implement in my daily/weekly diet. I love to make up variations of what I find online, as I do not always have all ingredients in the house. 

My go-to almost every morning, because it is healthy, easy to make and to take with me when needed. It is a smoothie bowl which you can eat with a spoon or, when you add a bit more milk, you can drink it also.
Mix all together in a blender: 
1 banana, 
1 cup of spinach or kale,
1 cup of butter beans, 
2 dates, 
1 cup of blueberries, 
1 tea spoon of cinnamon,
1 teaspoon chia seeds, 
1 teaspoon of hemp seeds, 
1 teaspoon of cacao nibs, 
1 cup of rice milk (add your own favorite). 
Add your toppings: These are my favorites, but there are so many more options to play with! 
Chia seeds offer skin-boosting benefits, providing essential omega-3 fatty acids and antioxidants for a healthy and radiant complexion. 
Walnuts promote skin health by delivering omega-3 fatty acids and antioxidants, promoting hydration, reducing inflammation. 
Hemp seeds help nourish and moisturize the skin, and their anti-inflammatory properties contribute to a healthier complexion. 
Cacao nibs help nourish and moisturize the skin, and their anti-inflammatory properties contribute to a healthier complexion.
The combination of spinach, blueberries, and cocoa nibs provides a potent dose of antioxidants, which combat free radicals, reducing oxidative stress and promoting a youthful complexion. Chia seeds and hemp seeds contribute essential fatty acids, fostering skin elasticity and hydration. The anti-inflammatory properties of ginger may soothe skin conditions, while the overall nutritional profile, including vitamins and minerals from the diverse ingredients, supports collagen production and cellular regeneration, contributing to a healthy, radiant glow from within.


I love to make soups. One of my favorites is a very simple vegetable soup full of healthy and happy ingredients!
1 red onion, 
1 glove of garlic, 
2 cm ginger chopped, 
Cayenne pepper as much as you like (I normally add 1 teaspoon), 
1 zucchini chopped, 
1 winter carrot chopped, 
1/2 broccoli chopped, 
1L water, 
1 cube vegetable broth.
2 chicken legs (optional)
Heat up a soup pan and add some olive oil. Then add the chopped onion, chopped garlic, and chopped ginger in the pan. Add cayenne pepper to get a bit of spice. Then add the zucchini, carrot, broccoli, and the broth and the chicken legs (optional). Cook for 30 min, and your soup is done! I normally eat it with crackers and hummus. I have made a pumpkin hummus last week and I loved it… so many beautiful recipes to find online that are easy to make and taste delicious especially because you made it yourself.
healthy skin soup foods
This is my go-to pasta if I don’t have time to cook a big meal but want some healthy goodness in my body.
Whole-wheat pasta,
2 tomatoes,
1 red paprika,
Handful of spinach,
5 leaves of basil,
1/2 clove of garlic,
Pinch of salt and pepper,
Parmesan cheese
To make the sauce: Get your tomatoes and paprika chopped and mixed. Add some basil leaves and the garlic, salt, and pepper (and optionally Parmesan cheese). When the pasta is cooked, add it to a pan and pour the sauce over it. Add the chickpeas and spinach and some more Parmesan cheese. Stir, and when hot, it is ready to eat. Super easy and delicious! Did you know that chickpeas are rich in fiber, protein, vitamins, and minerals, providing numerous health benefits, including improved digestion, weight management, and enhanced heart health.
Healthy skin foods
Super easy to make, and I love them just to snack when I feel I can use something. Pumpkin seeds - heat in a pan with some olive oil and add a pinch of salt. Done! Delicious and full of nutritious goodness; they are rich in magnesium, zinc, antioxidants, and fiber, providing various health benefits, including improved heart health, immune support, and potential protection against certain diseases.
Pumpkin seeds and their health benefits for your skin

Nourishing your body from within not only fosters overall health but also imparts a captivating glow. Embrace skin-loving superfoods, paving the way to a luminous complexion. Your skin reflects what you eat; make it a feast of radiance! Next to that you can help your skin by using only clean and natural skincare with no microplastics. If you are interested to learn more about the ingredients and what it can do for your skin? Have a look at

Wishing you a Magical day. 
Madelon Jungerhans Founder | Witch by Nature 


Disclaimer: This is my personal journey and not advice for you to follow. Each body is special and sacred, and only you know what is best, but if you find any tips that also work for you, that is great.


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