I love winter. Crisp air, warm clothes, snuggly throws, cooking up rich and comforting meals and... lovely dry skin!
As the temperature drops and the air becomes drier, our skin often pays the price.
While a good skin care routine is important, what goes into the body is arguably more impactful to the skin's appearance, hydration and resilience through the winter months. Our skin is not just an outer surface on which to apply product but a living organ (the body's largest in fact) that needs nourishment from within.
Whether through diet or supplementation, these are some of the nutrients to target during the chilly autumn and winter months for beautiful, nourished skin.
Vitamin C is your skin's best friend. It acts as an antioxidant by neutralising free radicals caused by pollution and UV exposure. It strengthens the skin’s natural barrier function, preventing moisture loss and keeping the skin hydrated. Vitamin C is also essential for collagen production. You can easily get your daily vitamin C from a variety of seasonal fresh fruit and veggies such as guava, citrus, kiwifruit, broccoli and Brussels sprouts.
Vitamin E is a frequent ingredient in many skin creams for its antioxidant, anti-inflammatory and moisturising properties, but maintaining a diet rich in vitamin E is just as important. The best dietary sources of vitamin E include nuts and seeds, vegetable oils, avocado and green leafy veggies.
Omega 3 fatty acids are the essential nutrient for well- nourished skin but are often overlooked. Omega 3's help lock in moisture and maintain the structure and integrity of skin cells, improving skin elasticity. Omega 3 can also reduce inflammation, particularly benefiting inflammatory skin conditions such as acne, eczema and psoriasis. Look for foods and supplements rich in EPA and DHA, such as fatty fish and algal oil.
Zinc is a superhero essential mineral that plays a crucial role in maintaining healthy skin. Zinc has anti-inflammatory and antibacterial properties making it effective against inflammatory conditions; it is essential for collagen production and protects the skin from oxidative stress and premature ageing. Great sources of zinc include shellfish, red meat, poultry, legumes, nuts, seeds and whole grains.
Collagen is the scaffolding that supports your skin's structure. It's responsible for keeping your skin firm and elastic, reducing the appearance of wrinkles and fine lines. As you age, your body produces less collagen, so it's important to support it through your diet. This is best done through supplementation – dietary sources rich in collagen include bone broth and gelatin.
Hydration – last but not least. Keeping yourself hydrated is the absolute key to healthy, radiant and resilient skin. Drink plenty of fluids through the day as well as eating naturally hydrating foods such as fresh fruits and veggies.
Here are some ideas to help you plan your meals whilst promoting nourished and beautiful skin:
Keep warm and healthy this winter.
Breakfast: overnight oats with almond milk, topped with chia seeds, kiwifruit and thick Greek yoghurt. Mix through a serving of collagen powder.
Mid morning snack: a mandarin and handful of nuts such as almonds, hazelnuts, walnuts, Brazil nuts.
Lunch: Chicken or tofu salad with mixed greens, avocado and capsicum, dressed with a vinaigrette made from olive oil, lemon juice and honey. Serve with wholegrain bread.
Afternoon snack: Hummus and carrots.
Dinner: Grilled salmon with stir-fry green leafy veggies, quinoa or brown rice and a tahini dressing. Dessert: Mixed berries and herbal tea.
www.benutrition.co.nz @belleepoquenutrition @b.e.nutrition
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Published: May 2024