If your skin type is dry, you know just how frustrating this problem can get. It's tight, itchy, and if you’re “lucky”, prone to allergies too!
But skin care for dry skin is more than what you put ON your body. To improve skin health, you have to start from within. The secret is what’s on your plate on a daily basis. Check out the best grub that could help nip dry skin in the bud.
All the Best Food for Dry Skin
Food is medicine. Nature has supplied us with everything our bodies need to function at its optimum level. Got dry skin? Hydrate adequately and eat the right foods! Here’s exactly what to include in your diet!
We love the benefits of coconut oil on the skin. But the consumption of coconut juice and coconut flesh are just as beneficial! Coconut is great at calming down acne flare-ups because it contains antibacterial properties. The healthy fats that coconut contains keep skin moisturized and supple.
Avocado is on every health buff’s Pinterest feed for a reason – it’s a nutritional powerhouse. This is one of the best foods for dry skin for a reason! It’s a complete blend of healthy fats, protein, and vitamins. The fat keeps your skin moisturized while the protein supports elastin and collagen in your skin. Enjoy on toast with a dash of sea salt. Or eat it as is!
A versatile, delicious food for dry skin, oatmeal is definitely a crowd-pleaser. Oatmeal is rich in vitamins, minerals, antioxidants, and fiber. Fiber is essential in alleviating redness. Fiber in your diet helps you feel fuller for longer. It adds bulk to your food, which means you are less likely to snack on unhealthy food items that are often associated with breakouts and dry skin.
Sweet potatoes are packed with vitamin A. Vitamin A aids skin renewal and helps prevent dry, flaky skin. The benefits? Locked-in moisture, a healthy glow, and an overall protection from damage.
Out of all the foods for dry skin, salmon is my favorite. The omega-3 fats in salmon work wonders for your skin because it strengthens skin cells. The bigger bonus is protection against cancer. Salmon in your diet can reduce inflammation. In addition to salmon, you might want to add halibut and yellowfin tuna. Both contain selenium which preserves elastin in the skin. It helps your skin stay smooth, tight, and supple. Not a fish eater? Other foods rich in omega-3 include walnuts, flaxseeds, egg yolks, and chia seeds. All these have been proved to fight inflammation, preserve collagen, and keep the skin firm. Check this link for some salmon recipes.
Kale is high in antioxidants. It helps fight free radical damage in the skin. While dry skin is certainly affected by environmental factors such as dry, cold, and windy weather, foods high in antioxidants such as leafy greens, can help repair skin damage caused by these external factors.
Nuts (and seeds) are centers for omega-3 fatty acids, vitamins A, B, and E, minerals, monounsaturated fats, and antioxidants. Vitamin E strengthens the skin barrier because it retains moisture.
As a runner, I try to eat berries every morning because they are just so hydrating! One of my favorite foods for dry skin, this one is an easy yes! Fruits protect and hydrate your skin. Most fruits contain high levels of vitamins C and A, plus powerful antioxidants that replenish nutrients, stimulate collagen production, as well as keep skin firm and supple. Fruits are a great addition to daily meals but for low-sugar options, choose berries (strawberries, blackberries, raspberries, cranberries, and blueberries).
Eggs are our go-to meal for anything! They’re low in fat, but high in protein, sulfur, and lutein – all of which contribute to skin hydration and elasticity. Eggs also promote cell regeneration.
Green tea seems to be the answer for just about anything from weight loss to digestive issues to skin care. Green tea, an anti-inflammatory, is antioxidants. It can prevent blemishes and heal damaged skin. Since it is rich in epicatechin, an antioxidant found in red wine, it helps increase blood flow to the skin as well.
What would the world be without tomatoes? Tomatoes contain lycopene, an antioxidant that has anti-aging properties. Lycopene levels have been found to be higher in canned and cooked tomatoes. So load up on these for main meals and salads!
Collagen powder is all the craze right now because of all the great benefits it provides your skin and hair! Although not quite a "food," collagen powder is still regarded as one of the best foods for dry skin! Mix into smoothies, scrambled eggs, or even your cup of coffee! Collagen peptides contain the exact same amino acids as gelatin. These amino acids, in turn, are indistinguishable from the protein found in hair, skin, nails, cartilage, bones, and joints.
Betcha haven’t heard about this one! This little orange berry tastes like a Sour Patch Kid. It's rich in omega-7 oil, vitamin C, and beta-carotene. Perfect when it comes to skin issues that occur during winter.
Pumpkin seeds are high in zinc. Zinc protects your cell membranes, maintains collagen levels, and promotes skin renewal.
Foods that are packed with Omega 3 EFA’s (essential fatty acid) are good choices when it comes to fighting dry skin and keeping it well-hydrated. The best sources of Omega 3 EFAs are cold water fish: herring, sardines, and mackerel. Go for the wild-sourced ones. Farm-raised fish are fed grain and aren’t packed with the same nutrients as wild fish.
Cucumbers are chock full of antioxidants and hydrating properties that are fantastic for your skin's health. There’s a reason cucumbers are great for reducing puffiness around the eyes. Cucumbers contain vitamin C and antioxidants that treat inflamed skin. Cucumber peels contain silica. Silica helps nourish, firm, and hydrate skin.
Tangerines, like many of its citrus cousins, are packed with vitamin C, vitamin A, and beta carotene – all of which help maintain skin moisture. To a certain extent, it can even protect against type 2 diabetes. The vitamins in tangerines help improve the collagen in your skin, reduce the appearance of wrinkles, and speed up the rebuilding process.
Next time you dine out, order a side dish of asparagus. Asparagus is a true powerhouse of a vegetable, and is a great food for dry skin. The vitamin E in asparagus protects and guards the skin against sun damage. It also helps prevent wrinkles and improve skin texture.
Flaxseeds are rich in essential fatty acids (omega-6 and omega-3), proteins, dietary fiber, lignans, and phytoestrogen. It has antioxidant properties as well as anti-inflammatory properties that help flush out toxins and reduce skin irritation. The best part? Flaxseeds help improve circulation which is great when you have dry skin.
Olives are a great source of healthy fats. They’re great at improving skin health and protecting against damage. Not too many people know that olives are also rich in squalene – (a skin-protective lipid). It also contains antioxidants, (like oleuropein). Oleuropein slows the overall aging process, helps improve skin tone, and prevents UV damage.
Olive oil contains the fat-soluble vitamins A, D, E, and K. the antioxidants in olive oil protect blood cells from damage. Cook with olive oil, or use as a dressing for salads.
The key to getting dry skin under control can be found in your neighborhood market or grocery! Amazing, isn’t it?
Got any tips we might have missed out on? We’d love to hear from you!