10 Foods to Eat Your Way to Healthy, Hydrated Winter Skin
We’ve recently had a light dusting of snow across the south-east of England and while it’s lovely to look out the window and see a wintry snowscape, it’s a signal that the air has got a whole lot chillier than it’s been in a little while. Even if you’re spending time inside in the safe and warm, the winter conditions can affect your inside and out in subtle ways that snowball (sorry!) into something a bit more problematic down the line, such as your skin health.
Skin often feels drier in the winter from the sharpness of cold weather outdoors, but also due to the contrast with the artificially warmed indoors. Warm, dry air being pumped around your home might feel comfy in the moment, but it saps your skin of the hydration it needs to renew and stay youthful and elastic. Of course there are creams and serums in abundance these days, but the best care, as with most things, starts from within.
Here are our 10 favourite ingredients for a natural, delicious all-round skincare regimen that starts at your kitchen table:
- Eggs: Starting with the most important meal of the day, eggs are excellent for delivering protein and healthy fats for premium collagen regeneration as well as sulfur and lutein to help with hydration and elasticity in the skin.
- Avocado: Turns out your lockdown brunch is actually a powerhouse of skin perks! Like eggs, avocados are a brilliant source of proteins and fruity vitamins to support the structures of collagen - for plump and energetic skin - as well as elastin, and healthy fats to hydrate the skin and help retain hydration. Learn more about the benefits of including fats in your diet here.
- Extra Virgin Olive Oil: Another healthy fats supersource, olive oil is fantastic for aiding in collagen and elastin production, plus lots of Vitamin E to boost hydration even more as well as possibly helping to protect the skin from UV exposure. Vitamin E is also a natural antioxidant, so helps speed up cell repair in the cells and minimise scarring or ageing damage.
- Tomatoes: We don’t mean slapping tomato slices on your eyes; eating cooked or canned tomatoes are perfect for introducing lycopene into your regimen. Lycopene is what causes the red colour in tomatoes and other fruits like watermelon; it is an efficient antioxidant, protecting skin from damage and promoting anti-ageing qualities like skin elasticity and hydration.
- Sea Buckthorn: A little bit quirky and probably not typically on your grocery list, you can take this in berry (although they’re rather sour), juice or oil form. Just a shot of sea buckthorn juice offers high levels of omega-7 oil, beta carotene and Vitamin C, all of which are proven to provide turbocharged nourishment to dry skin.
- Coconut: Another super-ingredient packed with healthy fats for hydration and collagen production, coconut oil is also a natural antibacterial agent so helps defend your skin from acne and other flare-ups that keep your skin from looking its best.
- Sweet potatoes: Don’t sack in the fries just yet in your pursuit of healthy, hydrated winter skin; subbing in sweet potato introduces high levels of Vitamins A and C into your meal, both vital for your skin’s wellbeing. Vitamin A is converted by the liver into natural retinol, which then regulates oil levels in the skin, pigmentation and also speeds up healing of damage and breakouts. Couple this with Vitamin C, which supports collagen for better skin integrity as you age as well as helping your skin stay hydrated and stave off dryness, and you have a killer vitamin combo for great winter skin.
- Low-sugar fruits: Fruits like raspberries, strawberries, blueberries and so on, as well as kiwis are all low-sugar but high in water content, making them perfect for delivering vitamins and nutrients for healthy skin through the winter. Toss some frozen berries on your breakfast or into a warming crumble pudding for a one-stop shop of Vitamins A and C as well as a healthy dose of antioxidants, all guaranteed to help hydrate your skin and keep it firm and strong throughout the winter.
- Wild salmon, sardines and mackerel: Oily fish is great for heart health and the digestive system at any time, but the omega-3 oils in wild salmons, sardines and mackerel in particular are unbeatable for dry skin care. These oils minimise breakouts, soothe irritation and help skin retain maximum hydration to stay soft and elastic.
- Water: Even with all of the incredible properties of the foods listed above, the most important is always water. We’ve written more about hydration and how to best stay hydrated here, but drinking enough water throughout the cold winter months is vital for keeping your skin - the largest organ in your body - strong, soft and healthy.
Your skin can be a great visual indicator of your wellbeing within. If you feel tired and undernourished, your skin will let you know! Learning the advantages of different nutritional elements can help you build a fulfilling, balanced diet that helps you, your body and your mind rediscover your natural potential.
Let’s take out the guesswork. The Natural Fit Metabolic Screening is available to Club Members, and gives you a detailed, personalised breakdown of your body’s specific nutritional needs so that you can live your best for longer. Speak to the Natural Fit Club Tunbridge Wells team today or enquire with Natural Fit Club Brighton & Hove to learn more.
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