You are what you eat!
Dry skin is a very common problem, especially as we age and … it’s the first thing people see when they look at you.
Aside from using a humidifier, adding these foods to your diet will improve your dry skin from the inside out.
The most important thing you can do to keep your skin hydrated is drink a lot of water!
Avocados are a great source of vitamins C, E, and monounsaturated fats, which help your skin lock in moisture.
Salmon, herring, mackerel, sardines, anchovies, and rainbow trout are all amazing for your skin. Fish contains omega-3 fats, which strengthen skin cells, help protect skin from sun damage, can protect against cancer, and help reduce inflammation. Certain fish also contain selenium, which preserves elastin in the skin, helping your skin stay supple, smooth, and tight.
Avoid deep-fried fish (the fats in fry oil are terrible for your skin), and opt for grilled, baked, poached, or roasted.
Orange and yellow veggies contain beta-carotene, with is notoriously great for skin. It’s an antioxidant, which help fight dry skin and protect the skin from harmful sun rays and environmental damage. Most also contain vitamins A and C, which help repair body tissues and produce collagen, respectively.
Cooked veggies deliver more beta-carotene, so try roasting or sauteing them.
Yellow and orange veggies include sweet potatoes, carrots, apricots, cantaloupe, red peppers, mangoes, pumpkin, and papaya.
EXTRA VIRGIN OLIVE OIL
Extra Virgin Olive Oil is chock full of vitamin E and good fats, and will moisturize skin both from the inside (eaten) and out (topical application).
SPINACH & LEAFY GREENS
Spinach and other dark, leafy greens are packed with iron, omega-4 fatty acids, and vitamins A, B, and E, which protect skin and improve your immune system. Phytochemicals and folates help hydrate skin and keep it healthy.
Steam as a side veggie, or enjoy in a salad drizzled with healthy olive oil and paired with avocado. Sturdier greens, like kale, can be roasted as well.
NUTS & SEEDS
Nuts and seeds are the ultimate power food. They contain omega-3 fatty acids, vitamins A, B and E, monounsaturated fats and minerals, and a host of antioxidants. These hydrate your skin, promote its elasticity, help regenerate cells, and protect against pollutants and free radicals. Flax seeds (and flax seed oil) contains omega-6 linolic acids which break down prostaglandin.
Almonds, walnuts, hazelnuts, pistachios, pumpkin seeds, flax seeds, and sunflower seeds all contain variations of these healthy pro-skin ingredients, and can be enjoyed plain as a snack (in moderation, as they are calorie-dense), sprinkles on yogurt or cereal, baked into muffins, or as a crunchy topping for savory dishes, like roasted fish or chicken.
Fruit, especially water-dense tropical fruit, is a great way to hydrate and protect your skin. Most fruit contains high levels of vitamins A and C, powerful antioxidant that replenishes nutrients in skin, promote collagen production, and help keep your skin supple and firm.
Cantaloupe, mangoes, oranges, pineapple, strawberries, raspberries, blueberries, watermelon, and grapefruits all contain skin-boosters, and are a delicious snack, either alone, chopped up into a fruit salad, and as a cereal or yogurt topping. Try chopping strawberries into a spinach salad and drizzling with olive oil and balsamic vinegar, for a double-punch skin-protecting meal.
Eggs are high in protein, which helps cell regeneration, and contain sulfer and lutein, which promotes skin hydration and elasticity. Eggs also work to hydrate the skin through topical application, so try an egg mask by whipping eggs whites until frothy and then applying to the face and neck. Rinse with warm water.
As food, eggs are best poached or boiled, but scrambled and fried are delicious, too, in moderation.