11 Winter skin foods for a glowing complexion

winter skin foods

Winter can be harsh on the skin, and if your skin is lacking certain nutrients, it can become dry and pale. Dark spots can also be more common in the winter because we tend to eat more sweets and sugary food (Thanksgiving pies, Christmas cookies, we’re talking about you). The good news is that we can incorporate certain winter skin foods to keep our summer glow.

So, how can we protect our skin?

To counteract the winter blues, we should include essential nutrients in our diets to protect our skin all season long.

We’ve created a list of 11 Superfoods you should include in your everyday diet:


Monounsaturated fats in avocados are very helpful when it comes to retaining the moisture of the skin. Vitamins A, C and E are nutrients our skin needs for protection. Eight clinical studies showed that minerals and phytonutrients in avocado are supporting weight management and healthy aging, thus tropical application or consumption of avocado is recommended for healthy skin, especially when it comes to protecting the skin from ultraviolet and visible radiation. Higher intake of green and yellow vegetables is associated with fewer wrinkles and skin elasticity.


Grapefruit is loaded with vitamin C, the vitamin that helps fight many skin ailments. Lycopene in grapefruits will protect the skin from UV rays and keep it smooth. Pink and red grapefruits are rich in beta-carotene, and fiber, potassium and magnesium. Finally, grapefruit contains moderate levels of vitamin B (riboflavin, thiamine and pyridoxine). Potassium will help smooth the wrinkles and age spots, and make the skin firmer and soft.


Carrots are perfect for skin protection. They are rich in vitamin A and other antioxidants necessary to keep the skin healthy, glowing and nourished, helping with wrinkles, scars and discoloration. Carrots are also rich in lycopene that protects from the UV rays. Eat raw carrots every day and maintain a glowing skin during winter.

Olive Oil

Olive oil has emollient properties that hydrate the skin and maintain its flexibility. Rich in antioxidants, and vitamin A, E and fatty acids, olive oil will help eliminate free radicals and prevent discoloration of the skin. Include it in everyday nutrition.

Green Tea

Green tea is the richest beverage in antioxidants, thus the best protection for the skin, able to eliminate free radicals and prevent flaky skin. Drinking green tea regularly will help reduce fine lines and wrinkles.


Kiwi is another great fruit rich in vitamin C, which protects our skin from sun damage and promote cell turnover, preserving the youthful look. Include kiwi in your diets to protect your skin from wrinkles and boost collagen, a connective tissue protein that helps to firm the skin. Vitamin E in kiwi decreases facial lines and depth of wrinkles.


Spinach is packed with essential vitamins and minerals needed for a healthy skin. Iron in spinach helps fight anemia and will add color to your pale skin. Antioxidants, vitamin A and C, will help battle different skin infections and repair wounds. Spinach is also rich in vitamin K, which help diminish dark circles and enhances blood circulation.


The most important vitamin in almonds is vitamin E. Almonds are in fact natural emollients that prevent dryness of the skin and keep it hydrated. Other antioxidants in almonds will help combat the aging of the skin. Omega-3 fatty acids from almonds will support the immune system and increase the skin radiance. Almonds are rich in protein, the building block of skin, and calcium, the mineral that helps our cells absorb nutrients.


The best remedy for dry and flaky skin are omega-3 fatty acids. Salmon are rich in fatty acids and vitamin D, the ingredients that do wonders for skin and maintain its health.

Dark Chocolate

Dark chocolate contains flavonoids that protect the skin from damages and sun damaging rays. For dry skin to be replenished, we need to include food rich in vitamin A, B1, C, D, and E, and luckily, dark chocolate has all of these vitamins. Cocoa reduces stress hormones, and less stress means less collagen breakdown, which results in eradicating fine lines and wrinkles. Iron, zinc and cooper are the minerals that support cell renewal, and dark chocolate has each of these minerals.


One of the top sources of beta-carotene are pumpkins, that is, cooked pumpkins. A half cup of cooked pumpkin contains around 400% of our daily value of the vitamin A. Pumpkins thus help keep the skin soft and smooth and reduce wrinkles. Moreover, vitamin A is essential for the growth of skin cells.

There you go, superfoods that will maintain the glowing skin naturally and protect it from various damages and infections, keeping it soft and smooth and wrinkles-free. Include these foods into your diet and have a flawless skin this winter.

Don’t forget to drink water, because keeping your system hydrated directly reflects on your skin.

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