Written by
Karen Roth, MSNC
Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.
There’s one thing we can always count on with winter, and that’s dry, cracked skin. The good thing is, we can take steps to minimize, and even avoid, dry skin. We can even have glowing winter skin this season. Let’s start with the basics. Drinking plenty of water, using moisturizer, and eating healthy can go a long way when looking to achieve a healthy glow.Â
Nutrient-Rich Foods for Healthy Skin
-
Sunflower seeds contain a good amount of vitamin E, which helps
stave off dry skin and reduces inflammation. This powerful antioxidant
strengthens capillary walls. A 1-ounce serving (about a handful) of sunflower seeds provides 49% of the daily value
(DV) of vitamin E. It’s important to know that vitamin E deficiency can lead to
premature aging of the skin.
- Kiwi is high in vitamin C. Eating foods high in vitamin C promotes skin elasticity, due to the role that vitamin C has in collagen production. This can lead to younger looking, glowing skin. Half a cup of sliced kiwi delivers 83% of the DV for vitamin C.
- Brazil nuts offer a hefty dose of selenium, delivering 990% of the DV in just 1 ounce. Selenium fights free radicals that can damage the cells, and it prevents signs of ageing.
- Eggs, especially the yolk, are a rich source of biotin. A whole, cooked egg contains 10 mcg of biotin, or around 33% of the DV. Biotin is a B vitamin that fosters healthy looking skin. A deficiency can lead to rashes and skin redness. Avoid eating raw eggs because raw egg whites contain a protein called avidin, which can inhibit the absorption of biotin.
- Fish is beneficial for the skin. The omega-3s found in fish are helpful in keeping our skin moisturized. The fish highest in omega-3s include salmon, anchovies, sardines, mackerel, and albacore tuna.
- Cantaloupe, with it’s high water content, helps hydrate skin from within. It’s also a good source of folate, which helps regenerate skin cells, leaving skin looking fresh and supple.
Glowing winter skin is just a few bites away. Snack on brazil nuts and kiwi. Have cantaloupe and a boiled egg for breakfast. And for dinner have salmon and sprinkle sunflower seeds in with a side of quinoa and cooked carrots (also a good source of vitamin C) .Â
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