Best Winter Foods For Healthy Skin

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Good winter foods for healthy skinHave you experienced your skin getting more sensitive and vulnerable to weather conditions during winter?

It is true that during this season, the sudden changes of temperature from very cold to very warm affect our skin negatively, threatening its ability to hold in moisture.

Redness and dryness are often symptoms of skin irritation during those very cold months. So, apart from having to adjust our skin care routine due to the skin´s increased needs during winter, a nutritional diet also plays a major role in our skin looking healthy and bright.

A diet that is poor in vitamins, amino acids, fatty acids and other nutrients triggers oxidative stress in the cells of our body and can therefore lead to skin aging.

So, before having a look at which winter foods offer great protection to our skin and even prevent premature skin aging, let´s look at those nutrients we should seek for in the natural foods we consume during winter.

Important Nutrients for Healthy Skin in Winter


Antioxidants are crucial for protecting our skin against all threatening environmental conditions because they are the ones who destroy the skin damaging free radicals.

They also boost cellular metabolism, promote the creation of collagen and protect against UV radiation. Ideal sources of antioxidants are foods that are rich in vitamins A, C and E as well as polyphenols and flavonoids.

Good Fatty Acids

Omega 3 and Omega 6 fatty acids are those good fatty acids that are absolutely necessary for healthy skin, and since our body cannot form them, we need to take them through our diet.

These fatty acids keep the skin properly moisturized, creating a protective film and boosting the formation of collagen. They also have anti-inflammatory and skin soothing properties.

Rich sources of good fatty acids are virgin olive oil, fatty fish, walnuts, spinach and flax seeds.


25% of our skin is made of proteins, with the most important ones being collagen and elastin. These two proteins are crucial for the skin looking more youthful and healthy.

Keratin, which is a structural component of the hair, nails and keratinocytes is also a protein. Fish, poultry, dairy products, eggs, soy beans, legumes, cereal and nuts are rich sources of proteins.

Natural Foods for Healthy Skin in Winter


Spinach is one of the most nutritional leafy vegetables. It contains vitamins A, C, E and K but it is also very rich in flavonoids and polyphenols. It also contains lutein, a valuable antioxidant that belongs to the family of carotenoids and protects the skin against the damaging effects of UV radiation.


Broccoli contains folic acid, vitamins A, B and C, Beta-Carotene, iron, phosphorus, magnesium, potassium and calcium. Therefore, it is an excellent natural food which offer a strong antioxidant protection to the skin and promotes its ability to retain moisture.


Carrot is the richest natural source of Beta-Carotene (Pro-Vitamin A) and in combination with lycopene, which is also contained in carrots, it is a super healthy food and an excellent protector against UV radiation.

That does not mean, of course, that if you eat a lot of carrots, your body will be fully protected against UV radiation but consuming carrots will help your body be more resistant against sun radiation.


Squash is a great winter vegetable for making some lovely comforting soups and the good thing is that it does not only make soups taste great but it is loaded with some super healthy nutrients such as carotenoids, lutein, proteins, fatty acids, vitamins A and C, zinc, potassium and magnesium.

All these nutrients make squash a vegetable that is rich in antioxidant and anti-inflammatory properties.


Grapefruit is low in calories and is a rich source of vitamins A, B, C as well as other antioxidants such as lycopene. It may have a sour taste, but it is good for your skin in winter.

Soy Beans

Soy beans is one of the best source of plant proteins. They also contain isoflavones, the plant estrogen that promotes skin elasticity, as well as vitamin C, iron, calcium, phosphorus and potassium.

Green tea

Green tea is rich in polyphenols, one of the most beneficial antioxidants which are also known as catechins. Regular consumption of green tea reinforces the defensive mechanisms of the skin, smoothing out fine lines and improving the levels of skin hydration.

All in all, natural foods´ consumption is vital to our skin being healthy during winter, and in this article we have provided some of the best winter foods for healthy skin as well as some important nutrients for a better moisturized complexion which is less sensitive to cold and other extreme conditions during winter.