The humid air and lower temperature during winter create the perfect condition for dry and dull skin. Mastering the art of moisturizing from within can save it from these problems that exempt no one during colder months. Ensuring you eat a nourishing, well-balanced diet rich in hydration and antioxidants can replenish the lost skin moisture, so aesthetic doctors at Sozo Aesthetic Clinic have revealed an informative guide on the foods for clearer skin this winter.
Best Foods for Clearer Skin
1. Omega 3 Fatty Acids
One of the best sources to level up hydration during winter is omega-3 fatty acids, a substance found in mackerel, sardines and tuna. It’s rich in anti-inflammatory compounds that boost the skin’s resilience and immunity against factors triggering dryness, dullness and rashes.
Loaded with amino acids and protein that make up the building blocks of the skin, this fatty oil is a holy grail of skin nutrition and keeps it robust. Others may think of dry skin as a trivial problem, but it can turn into a chronic eczema if left untreated, so stuff up on healthy fish oils.
2. Green Juice
Turn the magic of your fresh greens into a sippable juice brimming with vitamins and minerals to make your skin look luminous and dewy. Green juice consists of leafy vegetables overflowing with vitamins A, B, C and K and powerful antioxidants that pamper your skin and reduce the growth of bacteria causing acne. It can help treat skin problems and is an outstanding medicine for overall health.
Toss in a bunch of kale, celery, cucumber and green apple on a blender to create your own skin-hydrating juice recipe. These greens are excellent foods for clearer skin. You can also try actress Reese Witherspoon’s homemade green juice, which includes romaine lettuce, spinach, fruits and coconut water.
Ginger is another winter kitchen staple packed with anti-inflammatory benefits that promote skin healing. Besides giving your dish a unique taste and spice, it truly lives up to its name as a superfood for many good health reasons.
Ginger contains gingerol, which possesses anti-inflammatory, antiviral, antioxidant, antitumor and antiemetic effects. These remarkable benefits go beyond skin — they even help fortify your immune system and help you fight diseases during chilly months. There’s no reason to skip this yellow root in your diet as a tea, jam or an ingredient for your smoothie.
The lineup of colorful root foods for clearer skin continues with carrots. The best thing about them is they grow well during cold weather, which means an abundant supply of these extremely nutritious plants. Carrots are potent sources of vitamins A, C and potassium, known to bolster immunity and eye and skin health.
It has lutein and zeaxanthin, which are carotenoid pigments that give carrots their vibrant orange color. These natural dyes have potent antioxidants offering a range of skin health benefits, including helping you fight free radicals and improve collagen production necessary for cell turnover to prevent dryness.
One cup of carrot juice has over 20% of your daily vitamin C needs to improve skin elasticity and strength. As they’re also versatile, you won’t run out of options to incorporate them into your diet.
Almonds are among the most loved foods for clearer skin by celebrities, including Meghan Markle, who declared them her go-to snack for glowing skin. Almonds, along with walnuts, cashews, pistachios and Brazil nuts, have an impressive nutrient profile.
They contain loads of vitamins A, C and E that hydrate the skin and help it fight free radicals and minerals like copper and zinc that promote collagen production and prevent skin damage from UV rays. Bid goodbye to winter skin problems with a handful of these nuts paired with other nutritious foods on your diet.
The dryness and lack of moisture in the air during winter can stress the skin, leading to premature aging and slowed-down skin cell renewal. Taking extra care of your skin requires more than bottles and jars of skincare products. Thankfully, studies found blueberries to reduce the impact of environmental stressors on the skin, ranking them as excellent foods for clearer skin.
These dark blue fruits are chock-full of bioactive compounds with antioxidant, anti-inflammatory, antimicrobial and immunomodulatory properties. Not to mention, they also contain flavonoids and polyphenolic compounds — all of these effective skin agents contribute to making your skin radiant, healthy and supple by reducing inflammation and preserving skin health.
Eggs are an excellent all-year-round protein-rich addition to your diet during frigid months to retain the best skin condition. Like carrots, they also contain rich vitamin A, lutein and zeaxanthin, including vitamin D and zinc. All of these healthy chemicals have significant roles to play in skin health.
Eggs also contain enough protein to satiate hunger until your next meal, helping you maintain body weight. But more importantly, this same protein contains amino acids that help restore and repair damage within your skin cells. They’re versatile and can be added to salads, dishes and soups.
8. Citrus fruits
Fruits like lemon, orange, grapefruit and tangerine are oozing with natural vitamin C, making them a must-have on your winter diet plate. Vitamin C contributes a lot to your skin. Their rich antioxidant components can accelerate skin renewal, lower inflammation and reduce the damage caused by stress on your skin. They’re the perfect foods for clearer skin and for beating winter fatigue.
As another versatile food, it’s easy to find a space on your meal plan for this evergreen fruit. Avocado oils are a major ingredient in many skin care products — and that’s because the fruit is a premium source of both vitamins A and E and other healthy fats supporting skin vitality.
It makes for an excellent face mask, but you can reap its maximum benefits by including it in your diet. Do you want proof? One study found women who ate one avocado per day for eight weeks had more elastic, firm, young and vibrant face skin than those who didn’t eat. So, the next time you drop by a grocery store, make sure to grab some fresh avocados.
10. Dark Chocolate
A bar of dark chocolate is more than a yummy comfort food during winter. It’s packed full of key nutrients such as iron, magnesium, copper and manganese that your skin needs to fight the harsh effects of dry, humid air.
Manganese supports the stable production of collagen to keep skin looking young. Iron helps supply oxygen for skin cell repair. Magnesium improves overall skin appearance. Dark chocolate also contains loads of antioxidants, making it a delightful superfood deserving of a slot on your winter diet.
Feed Your Skin With Nutritious Foods
The chilly, dry air makes your skin vulnerable to irritation, rash, dullness and dryness. Upgrade your skincare regime by adding nutrition to your hydration.
Moisturize your skin from within by feeding it with the essential vitamins and minerals to maintain its vibrant, youthful and flawless complexion. Eat your way to healthy, radiant skin throughout the cold season.