From the Inside Out: Hydrating Foods for Glowing Winter Skin

Introduction

Mere topical applications will not help you escape the winter drama-lama! Locking in the moisture through healthy nutrients and moisture-rich foods is pivotal. The chilly winters create havoc on our skin and exacerbate the dryness and flaky skin. Toners, serums and heavy moisturisers are used to bolster the skin barrier to withstand the dryness, however, the dreadful dryness battle cannot be fought alone. It is important to strengthen the skin’s barrier by providing nourishment from within.

Due to low humidity in the air, our skin tends to lose its moisture and makes it drier. It is important to incorporate vitamins like A, C & D, omega 3-rich fatty acids, proteins, and good fats to reveal healthy & radiant skin even during the winters. Explore the goodness of nourishing, water-rich and hydrating foods that will make your skin radiate with luminosity, vitality & buoyancy.

Understanding Winter Skin Woes

Tis the season of breezy caresses, warm hot chocolates and cosy embraces. However, it comes along with its own share of side effects that have a strong impact on our skin’s health. When the temperature drops, the moisture levels dwindle along with them. Dryness, flaky skin and scaling are the prominent consequences of cold weathers and harsh winds. In the summers, due to high temperatures our skin tends to produce more oil, whereas in the winters our skin loses its moisture and leads to dry skin.

Cold weather is usually accompanied by low humidity outdoors and hot environments indoors due to the onset of heaters and other warming tools indoors that disrupts our skin’s natural barrier.

Tackling these skin conditions with a holistic approach is crucial. Applying skin toners, moisturisers and serums are just surface-level solutions. It is imperative to approach the winter season with a comprehensive strategy that encompasses nourishing foods, ample amount of hydration, self-care skin rituals, lifestyle adjustments to combat the dryness. Holistic skin care rises above the fabricated glass-skin marketing gimmicks, where it encourages the consumers to embrace their skin from within by making mindful skincare choices, consuming healthy foods, managing stress by calming your mind with activities like meditation & yoga.

The Role of Nutrition in Skincare

Diet and lifestyle broadly influence the appearance of our skin and its health. Essential nutrients, vitamin A, C, E and zinc are important contributors for cell regeneration, collagen production and protection against free radicals.

Our skin is a dynamic organ that keeps regenerating new skin cells by itself. To accelerate this regenerative process, it is important to feed our skin with healthy vitamins, essential nutrients, adequate hydration and fatty acids. An unbalanced diet, poor eating habits, excessive processed items and foods with high glycemic index can deplorably disrupt the appearance, structure and functionality of our skin.

All in all, it is quite apparent that food is the hero for maintaining healthy skin and other catalysts like adequate hydration, lifestyle changes, and a tailored skincare regimen, are the supporting characters that help you achieve glowing skin. Explore the richness and goodness of some essential nutrients & vitamins and the impact they can have on your skin.

• Foods like papaya, carrots, sweet potatoes and kale, rich in Vitamin A, hold the mantle for formation and repair of tissues that help prevent dryness and flaky skin.
• Oranges, strawberries, tomatoes packed with Vitamin C, help in accelerating the production of collagen, a key protein that keeps the skin firm, elastic and healthy. It promotes cell regeneration and protects the skin from further damage due to its high antioxidant content.
• Vitamin E infused foods like sunflower seeds, almonds, nuts and pumpkin have antioxidants that protect the skin from oxidative stress, free radicals and further skin damage.
• Drinking ample amounts of water is also essential for maintaining the pH levels of our body and keeping our skin firm, supple and soft. Dehydration leads to dry, flaky skin.

Top Hydrating Foods for Winter Skin

A. Omega-3 Fatty Acids

Following a healthy diet all year around has a profound impact on your skin’s health and appearance with a bonus of long-term benefits (NO AGEING!). Omega-3 fatty acids have a myriad of skin benefits and play a pivotal role in determining the way the skin appears.

Benefits

• Improves the health of the gut microbiome and protects it from various external stressors.
• Promotes radiant skin brimming with luminosity and vitality.
• Gives a soothed, supple and soft appearance.
• Regulates the skin’s oil production, eventually preventing breakouts and acne.
• Alleviates the signs of ageing like fine lines and wrinkles.

The Access To Omega-3 Fatty Acids

Here is the list of foods packed with the goodness of omega-3 fatty acids and how it improves the health and appearance of your skin.

• Oily fish, such as salmon, tuna and sardines, are rich in omega-3 fatty acids, which have anti-inflammatory properties and help keep the skin hydrated.
• My vegetarian amigos, we have got some options for you too! Chia seeds, flax seeds, and soybean oil are sources of omega-3 fatty acids that help in keeping the skin soft and supple.

For a million years we have been hearing that drinking ample amounts of water is the ticket to achieving radiant skin. SURPRISE! It’s not only your liquids that can help you amp up your hydration levels. You can eat your water too! Water-rich fruits and vegetables act as an exemplary source of hydration that help in lubrication. Explore the importance of consuming water-rich fruits and vegetables to achieve luminous and healthy skin.

Did you know that water accounts for almost two-third of our body? Everything from the smallest cell to the largest organ of your body, needs water to function properly. Have a look at some of the hydrating fruits and vegetables to maintain your pH levels.

• Watermelon is classified as the epitome of water-rich fruits with 92% water content, packed with a dose of fibre and other essential nutrients like Vitamin C, A and magnesium. Add it to your salads with some feta cheese, make it your breakfast option or a 5 pm snack.
• Oranges and other citrus fruits account for almost 88% water content that also act as good sources of Vitamin C, potassium and other antioxidants.
• A bowl of strawberries contain almost 91% of water packed with other antioxidants and vitamin C.
• Celery, legumes, broccoli are some of the water-rich vegetables that help in improving your skin’s complexion.
• Cucumbers are classified as one of the most hydrating vegetables with 96% of water content.

Walnuts, almonds, chia seeds, pumpkin seeds are all culinary essentials packed with Vitamin E, magnesium, antioxidants and various minerals. There is a lot to love about nuts and seeds due to its nourishing properties, that help with skin inflammation, improving gut health, strengthening your cerebral functions and boosting your skin radiance. They act as superfoods for the health and maintenance of your skin. Let's delve into its benefits to know more:

• Walnuts, known to improve your concentration and memory skills, are packed with polyunsaturated fatty acids, omega-3 fatty acids and Vitamin-B complex. This helps in moisturising your skin, boosting it with radiance and alleviating the signs of ageing.
• Almonds are rich in magnesium, riboflavin, vitamin E and are a good source of fibre, phosphorus and protein. They are packed with a chock-full of antioxidants which protects the skin from oxidative stress & dull skin.
• Chia seeds are packed with fibre, magnesium, phosphorus and omega-3 fatty acids, known to soothe skin inflammation, redness and fasten the healing process.

It's time to spill the tea and reveal its benefits! Sipping on herbal teas is no more an act of leisure passed down to us by the British monarchs or a thing to do while at a meditation centre. There’s a lot more to offer and savour! Herbal teas are packed with antioxidants, anti-inflammatory and anti-carcinogenic properties that heal the skin and soothe redness or inflammation. Chamomile tea, green tea, kashmiri kahwa are some herbal teas that help in the lubrication of your skin.

Conclusion

Your skin mirrors your diet. What you feed it, is what it exhibits on the outside. Embracing a nourishing diet rich in hydrating foods, nourishing nuts and seeds, and glow boosting fruits and vegetables, will help you reach your coveted skin faster.

As winter's harsh elements loom, threatening to leave your skin dry and flaky, empower it with the strength it needs. These nourishing and water-rich foods will help in strengthening the skin’s natural barrier and fight the free radicals. A well-planned, antioxidant rich diet will help your skin unlock its full potential and witness the transformative power of inner nourishment reflected on the outside.