The winter season is upon us and even though the temperatures may be dropping, you can still feel your brightest even during the darker days of winter. Taking care of yourself through adequate sleep, daily movement, and mindful food choices can leave you feeling (and looking) great for the holiday season. If you want to really shine at all of your upcoming holiday parties, prepare your skin for winter with these seven foods that support healthy skincare.
#1 Water
Water is critical when it comes to healthy skin. Water keeps the body’s cells hydrated and helps to flush out toxins that have built up in the body. During the colder winter months, drinking plain chilled water can feel like a chore. So add in some fresh flavor with slices of cucumber or mix things up and make a mug of hot water with lemon or your favorite tea. Cucumber slices contain vitamin C and plenty of water and the antioxidants found in green tea may also contribute to healthy skin.
# 2 Cruciferous Vegetables
Vegetables, especially cruciferous vegetables, contain an array of antioxidants and powerful phytonutrients, plus vitamins C and A. Registered dietitian nutritionist, Jenna Gorham, says “Both vitamins A and C contribute to glowing, healthy skin. Vitamin C encourages collagen production while vitamin A works to repair skin tissue, for strong healthy skin”. We think greens like arugula, bok choy, broccoli, Brussels sprouts, cauliflower, collard greens, and kale are all beauty rockstars when it comes to skincare. Whether you enjoy them raw, roasted or in a cozy fall soup, cruciferous vegetables are great for glowing skin.
#3 Fermented Foods
Fermented foods contain probiotics, which help keep gut bacteria in check. That means keeping the good gut bugs in balance while keeping the bad gut bugs out. Foods like apple cider vinegar, coconut kefir, tempeh, kimchi, kombucha, sauerkraut, and yogurt all contain probiotics and can help maintain a balanced gut, which can keep skin looking vibrant during the dry winter months.
#4 Fill Up on Fats
Monounsaturated fats and omega 3s, can help keep your skin cells plump and hydrated. Jenna says, “essential fats like omega 3s can help prevent moisture loss and minimize sun damage. Plus, fatty foods like nuts, seeds, avocados, and olive oil are great sources of Vitamin E which is essential for healthy skin!” Vitamin E is a powerful antioxidant.
#5 Herbs and Spices
From acne to aging, inflammation has been shown to negatively affect some body systems including our skin. However, certain herbs and spices like cinnamon, garlic, green herbs, and especially turmeric can help. Jenna says this is because “turmeric contains a compound called curcumin which is widely known for its powerful anti-inflammatory properties”.
Need some ideas on how you can incorporate more turmeric into your cooking and baking? Try these recipes for turmeric and garlic hummus and turmeric pumpkin protein doughnuts.
#6 Foods That Contain Vitamin D
Vitamin D is an essential element when it comes to proper skin cell renewal. Without it, skin can become thin and dry. Jenna Gorham, RD agrees that “research has shown an association between vitamin D deficiency and dry skin.” “Most people rely on daily sunshine for their healthy dose of vitamin D. But, during the winter months, it can be harder to meet our needs, so this time of year it is especially important to seek out foods that are naturally rich in vitamin D”. Foods that contain vitamin D include eggs, egg yolks, mushrooms, salmon, sardines, and tuna. Bonus: Jenna says that in addition to Vitamin D, “wild caught salmon also contains omega-3 fatty acids, it’s a win-win!”.
#7 Foods That Contain Vitamin C
Vitamin C is vital to our immune health, but Vitamin C also helps to support your skin’s defenses. Vitamin C is an antioxidant and may help give you a bright and clear complexion just in time for all of those holiday family photos. Stock up on foods like berries, citrus fruits and dark leafy greens like broccoli, Brussel sprouts and cauliflower.
Healthy skin comes from a variety of factors, and we believe that the key to healthy skin starts from within. As they say, you are what you eat! Be your brightest.