The Impact of Diet on Winter Skin: Foods for a Healthy Skin and How Supplements Help

Supplement and Foods for a Healthy Skin

As the weather changes its tune, so does the melody of our skin's needs changing with the weather.

Winter breeze brings concern of skin dryness and irritation to many. As the weather changes, you need to focus on skin health and become more aware of what you eat, the skin care products you choose and the supplements you use.  Are you choosing and using them the right way?   No need to worry. You can solve your flaky, red, itchy, rough, and irritated skin problem using the right skin care habits, good food, and supplements that truly care for your skin.

Beauty comes from inside. The idea of taking a nutrient-rich diet and supplements is worth it and perfect for your skincare routine. It's about taking care of your skin in the winter season the best way it needs.

Who said winter can't be the season of radiant, happy skin? This article will explore the best and most practical ways to maintain radiant skin this winter. Let's explore them.


It is time to Focus On getting the best Nutrition this Winter. 

Best Nutrition for Winter

The most effective strategy to deal with the harshness of winter on the skin is to nourish it from within. Beautiful skin starts from within, so focus on healthy foods. 

Let’s begin with the fact: Vitamins prevent dry skin. The best way to get vitamins is through food and supplements.

We need Vitamin A to fight inflammation, Vitamin C for collagen formation, and Vitamin E to act as antioxidants. So the food you eat in winter should be a combo of vitamins, antioxidants and probiotics that help your skin glow in many ways. 


Best food for your skin care health during the winter season

Did you ever hear a delightful fact? You would be happy to read that your favourite food may benefit your skin. Choosing the right food can provide your skin with important vitamins, minerals and anti-oxidants it needs to repair and glow.

Here is the list of the best skin-friendly food:

Probiotics-rich food like yoghurt and soy beverages.

  • Citrus fruits rich in Vitamin C, like grapefruit, oranges, lemons and limes.
  • Take Sweet potato, mango, broccoli, cauliflower, spinach, carrot and turnip to get vitamins A and C.
  • Peanut butter, broccoli, almonds, peanuts, sunflower seeds and oil, hazelnuts, kiwi, corn oil nuts are good sources of vitamin E.
  • Vitamin D-rich foods like salmon, cod liver oil, tuna, fish, fortified cereals, egg yolk, and milk.
  • Tomatoes, celery and cucumbers.
  • Watermelon, strawberries, soup, and smoothies are all tasty and the best ways to hydrate your body.
  • Avocados, flaxseed oil,  walnuts, sunflower seeds, soybeans, salmon, herring, mackerel and trout are good sources of omega-3 fatty acids.
  • Take protein-rich diets like lentils, beans, dairy, and tofu.
  • Make sure to get enough minerals, as these protect the skin against sun damage (zinc), fight inflammation (selenium), and boost collagen production (copper).

 Best sources include:

 Brazil nuts, fish, chicken, eggs and cheese to get enough Selenium.

Chickpeas, nuts and seeds (hemp seeds, pumpkin, sesame), shellfish, and dairy products are rich in zinc.


Vitamins for healthy skin

Your skin needs vitamins to look healthy and glowing. DO NOT WORRY! Suppose you think that your diet may lack nutrients due to a sedentary lifestyle or other factors. In that case, there are other ways of getting the right vitamin.

Since vitamins are important for your skin, you need to make sure you are getting enough of them. These vitamins are available as supplements and are also found in skin care products. This means you have many options for getting vitamins for optimum skin health.


Evidence-based fact: Supplements make your skin more glowing.

Supplements Make Your Skin More Glowing

Winter is not a skin-friendly season, so healthy-looking skin is always the goal for many. Skincare ultimately begins from the inside. Nutrients can be your best friend for beautiful skin in winter.  You need many nutrients from various sources, including food and supplements, to work synergistically and improve your skin health. Evidence suggests that supplements are worth trying to support healthy moisture levels internally.

Find the best supplements to maintain plumpy and glowing skin in winter.


It retains water and hydrating that makes your skin look plumpy and glowing. Hyaluronic acid is available in shampoos, lotions, creams, gels, serums and supplements. It improves skin health. In Japan, hyaluronic acid is a popular dietary supplement that promotes skin moisture. A study found that taking it improves skin moisture and proves to be very helpful to those suffering from dry skin. 


  •  Fish Oil supplements are skin-friendly: It's proven

It has omega-3 fatty acids that reduce inflammation and moisturise skin. Fish oil is good for the skin because it reduces inflammation, keeps skin hydrated and protects against sun damage when taken in supplement form.


 These are live microorganisms or good bacteria similar to those found in the gut. These are the best caretakers of your skin in improving skin dryness and elasticity. These reduce skin water loss by modulating skin–barrier function. 


 It would be interesting to  note  that there is a relation between vitamin D and Skin moisture. Taking Vitamin D supplements improves dry and itchy skin by increasing skin hydration. Your body is low on this vitamin in winter, so supplements would benefit your skin and general health.


  • Collagen supplements are also the best options.

According to studies, collagen supplements are generally safe and enhance skin elasticity, hydration, and dermal collagen density.  In one study, the supplement tested was a drinkable blend of collagen peptides,  acerola fruit extract, vitamin C, zinc, biotin, and vitamin E complex. When Collagen reaches the deeper skin layers, it improves skin appearance. If you want to try a collagen supplement to tackle dry skin problems, speak with your doctor.


Healthy habits that keep your skin nourished

Healthy Habits That Keep Your Skin Nourished

Many dermatologists suggest using healthy skin care habits and products in winter. Let us find some of the best ways to help you.


Your skin is already dry in winter. Dead cells accumulate and act as a barrier to moisture absorption. Exfoliation is essential, but only once a week is enough.  Don't over-exfoliate. While choosing a scrub, try a gentle one. Those made from honey, oatmeal and almond flour are the best choices.  

Avoid Harsher scrubs as they have large particles that damage the skin’s moisture barrier. Avoid products containing alcohol, as it may dry your skin. 

The next step comes is cleansing. Are you making the mistake of rinsing your face with hot water and over-cleansing it? It's unhealthy. You are making your skin worse by doing this. Just make it a habit to rinse your face with lukewarm water using a gentle cleanser. Apply moisture immediately after cleaning your face.

What about toning your skin with hydrating toner in the morning and cleansing at night, followed by moisturising? Good idea! Some people prefer aloevera gel and coconut oil to care for dry skin.


  • Get the Glow On the Go: SPF is Your Skin's Best Friend Before Stepping Out!

Before moving out, make it a habit to apply sunscreen daily 15 minutes before. At least use SPF 30

How to choose the best sunscreen? It's wise for your skin if you choose natural mineral-based SPF. Next, check the label for broad spectrum, water resistant, non-greasy and certified.


  • Overnight skin treatment could be your next beauty secret

Apply emollient moisturiser on Winter nights. It keeps your skin super healthy by hydrating and sealing the moisture. Using too much oil to dry already-dry skin is not a healthy idea. It can cause breakouts and skin congestion.

What other options do you have?? You can also use shea and jojoba body butter, vaseline, and cocoa butter.


  • Body wash vs bar cleanser: Which is better in winter?

study investigated whether high-emollient body wash or regular bar cleanser helps improve chronic dry skin in winter. The findings are interesting.  If you bathe with a high-emollient body wash, your skin health will improve without needing additional moisturiser use.


  • Use the right temperature

A hot shower is soothing, but your skin needs lukewarm water to stay nourished and healthy.  Hot water strips away skin’s natural oils faster, so avoiding it is better.


  • Hydration is the next secret to your healthy skin

It's so important for you to realise that taking enough fluids makes your skin glow. You should drink water frequently and have other options, like smoothies, fruits, etc.


Final thoughts:

 Internal nourishment from diet and supplements is a pillar to maintaining good skin. Using the right skin care products can complement your skincare goals. If you plan to start with a supplement this winter to gain a  boost of healthier and brighter you, then you should consult your doctor first to find the best supplement for you.

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