Healthy Foods for Glowing Skin

While winter is a time for relaxation, it can also be rough on your skin—even your home’s heating can zap moisture from it, dulling its appearance and accentuating fine lines. Unfortunately, many factors may be outside your control, but there is still plenty you can do to improve your skin’s health and appearance. By getting lots of hydration and eating a balanced diet full of essential nutrients, you can enjoy a bright complexion both this season and throughout the year.

Hydration

The most important action you can take is staying hydrated. Drinking too little water can lead to skin dryness and encourage wrinkles and other signs of aging, while keeping on top of your intake can promote smoothness and suppleness. How much you need will depend on factors like your age, sex, and overall health, but the general recommended amount of total fluids is about fifteen cups daily for men and eleven for women.

For variety, try infusing your water with refreshing fruit-and-herb combinations, such as cucumbers and mint or berries and basil, to make it more flavorful. Snacking on water-rich foods like celery and oranges is another delicious way to satisfy your thirst. Or take it up a level by blending ice, watermelon, strawberries, lime juice, and a bit of honey for a revitalizing smoothie.

Vitamins

It might not seem like it, but winter is a perfect time to enjoy all sorts of fruits and veggies that offer skin-enriching vitamins A, C, and E. A and C work to stimulate collagen production, and C and E support hydration.

You can easily get all three vitamins in one meal, such as by making a salad with some spinach, berries, and a touch of an oil-based dressing. To add extra nutrition and flavor, top it with unsalted almonds or sunflower seeds, both of which are excellent sources of vitamin E. After your meal, consider treating yourself to a fruity, nutrient-rich dessert, such as an apple drizzled with honey for natural sweetness.

Healthy fats

To get extra-radiant skin, be sure to include foods that contain omega-3 and omega-6 essential fatty acids in your diet. The former can help lower inflammation and the latter improve skin-cell growth, and both may prevent your skin from getting dry and flaky after sun exposure. Note that your body cannot make these fats, meaning you can only get them through the foods you eat. However, there are several unhealthy sources of them you should avoid, such as fast food, and you must be careful about balancing the two; it’s much easier to consume omega-6s, which may actually increase your inflammation.

That said, there are plenty of good options for boosting your intake of these fats. For instance, it can be as easy as grilling a piece of salmon with some olive oil. And for a snack, reach for nuts or seeds or even a hard-boiled egg.

Sugar and salt

On the other end of the spectrum, frequently eating foods high in sugar and salt can have a negative impact on your skin. Consuming too much soda, candy, chips, and other treats can limit your body’s production of collagen, heighten inflammation, and zap moisture from your skin. Instead, choose healthier swaps like unsweetened tea, carrots, plums, and unsalted nuts, keeping them stocked in your refrigerator and pantry to grab whenever hunger hits. These options can help you feel satisfied without hurting your skin.

There is a lot that can impact your skin this winter. But if you pair making smart food choices with other sensible steps, you can better ensure that it remains healthy and radiant in the months ahead.