A doctor said adding five specific foods to your diet could be the secret to youthful skin with an enviable glow, even during the harsh winter months.
As we battle the elements and the drying effects of central heating, it’s more important than ever to nourish our skin from within. The age-old saying “you are what you eat” rings particularly true for combating seasonal skin woes.
Este Medical Group’s aesthetic doctor and medical director Dr Keyana Emamian has emphasised the importance of a nutrient-dense diet to combat the winter chill on our skin. She advised: “A nutrient-rich diet can make all the difference during winter. There are a few powerhouse foods that can protect your skin from dryness, boost hydration and promote a radiant glow, even in the coldest months.”
Topping her list of skin-saving superfoods is the humble avocado. Dr Emamian praised the fruit: “They are rich in monounsaturated fats that help lock in hydration and maintain skin elasticity. Avocados are also a fantastic source of vitamin E, an antioxidant that protects against free radical damage and supports a smooth, glowing complexion.”
Berries come second in her recommendations, thanks to their high antioxidant content. Blueberries, strawberries, and raspberries are not just delicious but also skin saviours.
“Berries are packed with vitamin C, which is essential for collagen production,” Dr Emamian explained. “Collagen is the protein responsible for keeping your skin firm and youthful, and consuming berries regularly can reduce the appearance of fine lines and dullness.”
Dr Emamian also extols the virtues of berries for their anti-inflammatory benefits, perfect for soothing winter skin concerns. On social media, they’ve been hailed as a skincare miracle. A TikTok post by Age Defying Adventures described them as “nature’s secret weapon against wrinkles and fine lines”.
They said: “These tiny powerhouses fight free radicals that damage your skin. Blueberries, strawberries and blackberries are bursting with vitamin C, boosting collagen production for that youthful glow.”
To combat dry, flaky skin common in the colder months, Dr Emamian recommends fatty fish for its omega-3 content. She said: “Omega-3s strengthen the skin barrier, locking in moisture and reducing inflammation. They’re particularly beneficial for combating winter dryness and flaky skin.”
She suggests eating fatty fish like salmon or mackerel twice a week to achieve the best results.
Dr Emamian also encourages the consumption of dark, leafy greens such as kale, spinach, and Swiss chard for skin health. She clarified: “Leafy greens are rich in vitamins A and C, which promote skin repair and renewal.
“Vitamin A helps with cell turnover, giving you a brighter complexion, while vitamin C boosts collagen and helps fade hyperpigmentation.”
For an effortless glow during winter, she recommends throwing a handful of these nutritious greens into soups, stews, or smoothies.
Lastly, nuts and seeds are a top pick due to their hydrating and protective benefits. Dr Emamian explained: “Almonds, walnuts, chia seeds and flaxseeds are rich in vitamin E, zinc and essential fatty acids, which help soothe dry, irritated skin and improve elasticity.”