Skin Food: What To Eat In Winter For A Healthy Glow?

Winter is as much synonymous to dry, dull, flaky and chapped skin as much as holidays, snow-capped trees, cool breezes and all things cozy.

One of the main reasons of your skin becoming dull is low humidity during winter. According to the Harvard Medical School, the skin is an outermost layer that tends to reflect the level of humidity around it. The dry chilling winds, low humidity accompanied by dry air from blowers and heaters take away natural moisture from our skin, making it even drier.

Thereby, it is all the more important to follow a skin-care regime along with specific foods that keep your skin hydrated and glowing during these lovely months.

Keep dryness and wrinkles at bay with the following foods that are packed with nutrients to keep your skin healthy, smooth, supple and wrinkle-free. Bon appétit!


Researchers at Britain's Newcastle University found that eating a diet that includes lots of tomatoes has numerous benefits for your skin.

Tomatoes contain high levels of lycopene — the natural pigment that makes tomatoes red — which contributes to overall skin health, and even has anti-aging properties that will keep skin looking fresh.

Eating tomatoes was also found to increase levels of procollagen, a molecule that promotes skin elasticity.


Carrots are rich in beta-carotene and lycopene that protect skin from UV damage. Although the sun is not too bright in winters, UV rays are still present all around us.

Carrots are a rich source of vitamin C, an antioxidant that helps your body produce collagen, which is a protein that's vital to maintain your skin's elasticity.
In fact, these crunchy delights are also high in vitamin A, another antioxidant that attacks cell-damaging free radicals, further preventing wrinkles and fine lines.

Carrots are also packed with potassium and anti-oxidants that keep dry skin and uneven skin tone issues at bay.


Because it’s able to tolerate frost, fresh kale is readily available throughout the winter. This leafy green is a powerhouse of skin-friendly nutrients, including antioxidants, vitamin A, vitamin K (all you need for a whole day in one serving), and vitamin C, plus the essential minerals – potassium, calcium, and magnesium.

Kale’s high sulfur content can help reduce skin redness and flakiness.

Vitamin C is the real star here, though: it strengthens collagen fibers, those long strands of protein that hold our skin cells together, for firmer skin. A single cup of raw kale provides 100 percent of the RDA of vitamin C for women.


Avocados are one of the healthiest foods you can eat, but they're exceptionally good for your skin. Why? Avocados contain high levels of vitamin E, a key nutrient in maintaining healthy skin.

In addition to eating avocado, a face mask made from mashed avocado is also an effective way to achieve a glowing complexion.


Sardines are one of the healthiest foods we can consume: they're packed with the omega-3s DHA and EPA, as well as vitamin D, which is found naturally in very few foods.

The omega-3s may shield cell walls from free-radical damage caused by UV rays, according to a 2009 study in the American Journal of Clinical Nutrition.

Fatty fish such as sardines, salmon and tuna contain high levels of omega-3 fatty acids, along with antioxidants and taurine, a nutrient that promotes the growth of skin cells that will help maintain a healthy glow.

Pumpkin seeds

They might not be as popular as sunflower seeds, but pumpkin seeds are definitely worth snacking on. Just an ounce of these seeds contains 18 percent of your recommended daily intake of heart-healthy magnesium.

Not only do pumpkin seeds provide healthy fats and proteins that nourish your skin, but they’re also incredibly rich in the mineral zinc. Zinc is an important nutrient for skin health because it works to support vitamin A and allow it to work more effectively to moisturize and smooth the skin.

Green tea

Cold outside? Warm up with a cup of green tea. Not only is it loaded with antioxidants that nourish and support the skin, but green tea also has powerful anti-inflammatory properties that can help heal damaged skin.

Matcha tea, which contains top-quality finely ground green tea leaves that are not strained out, is the ultimate for antioxidant content.

Consuming green tea in winter is easy as compared to summers. Add a lemon and a teaspoon of honey for added benefits and nutrition. Aim to drink at least two cups of green tea each day!

Add these amazing foods in your winter diet and ensure healthy, plump and glowing skin!

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