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Top diet tips for nourishing dry skin

If dry skin is getting you down it might be time to reconsider your diet. Much of the health of our skin is thought to come from the inside, so as much as health care products and more natural cosmetics can help, diet and lifestyle is an important part of achieving that glowing complexion. Dry skin can be frustrating but with some of my top diet tips, you could help to keep your skin hydrated and flake free.

Skin staples

No matter what skin type you have, from dry to oily to ageing, certain components of your daily diet should always be present and correct. Some of these include the following:

  • Plenty of H20 – Regardless of your skin type, I can guarantee you’ll see quite surprising results with some simple H20 treatment. Dehydration is so detrimental to skin, yet so many people are in this state without even realising! Drink at least 1.5l of water daily, and this doesn’t include any other liquids, including tea or coffee! Many people assume they drink lots of water, when in fact, they are drinking lots of caffeine. Caffeine acts as a diuretic which will only contribute to you losing more water in the long run
  • Vitamin C – Vitamin C acts as an antioxidant that will help to protect your cells from damage by free radicals – just what we need when trying to achieve some supple skin! The richest sources of vitamin C include fresh fruit and vegetables, so why not up your intake by including more citrus fruits, bell peppers, pineapples and berries in your daily diet
  • Beta-carotene – Another antioxidant which is thought to help protect your skin is beta-carotene. Beta-carotene is converted into vitamin A in the body and a good intake is even thought to help protect skin from damage by the sun! Beta-carotene is found in abundance in yellow, orange and red vegetables
  • Vitamin E – Yet another antioxidant, (can you see a pattern here!), vitamin E is particularly important for supporting the structure of our body’s cells. We know our skin cells are particularly sensitive to damage and of course are on show for all to see, so stock up on lots of nuts and seeds which are rich in this important mineral, or alternatively add some wheatgerm oil capsules to your daily diet for a vitamin E boost
    • Pre- and probiotics – It’s so true that beauty comes from within, but more specifically, from a healthy gut! We are gradually learning more and more about our gut flora, and how the balance of bacteria here can influence other areas of the body. From weight management to glowing skin, supporting your gut could have a number of positive effects. Try introducing more fermented foods into your diet such as sauerkraut, or why not try a good quality probiotic supplement? 

    Dry skin food musts

    Now, certain skin types may benefit from specific foods, so let’s delve in and explore some of my dry skin food favourites:

    Avocados – Avocados are extremely rich in healthy monosaturated fats, guaranteed to help keep your skin feeling soft and supple. I love upping my intake of healthy fats by using tasty avocado oil as an alternative salad dressing!

    Walnuts – Walnuts are rich in a type of polyunsaturated fat called omega-3. Omega-3 is naturally anti-inflammatory and great for all skin types, but especially dry skin, which is often lacking in a little moisture. Walnuts make a filling snack and, together with some extra vitamin E, your skin will thank you for it!

    Oily fish – Yet another source of omega-3, oily fish definitely needs to be one to include. High in protein too, it’s a great accompaniment to some complex carbs and some green veggies for a healthy, balanced dinner.

    Omega-7 – Omega-7 is a firm favourite for people with dry skin. It can work wonders for menopausal women, as well as anyone else for that matter! It can even help to counteract dryness in other areas of the body. Sea buckthorn oil is one of the highest sources of omega-7 which you can take in handy capsule form

    Dry skin food don’ts

    As well as some food favourites there are some foods and drinks best avoided if you suffer from dry skin.

    Salty foods – Salty foods can cause havoc with your skin. As excess sodium floods our bodies, water is drawn in, in a desperate bid to achieve that optimal balance once more. Unfortunately, your skin isn’t top of the priority list, and as a result, with an extra salty diet, water is drawn from the extremities and you can be left feeling dry and dull as a result. Eat fresh, and avoid processed foods which often have lots of hidden salt.

    Caffeine & Alcohol – Although not technically a food, drinks can seriously affect your skin too. Caffeine firstly fires up the stress response in our bodies which can cause havoc with our hormones. Plus alcohol is pro-inflammatory and is thought to have effects on blood sugar levels too – all of which won’t do your skin any favours. Try a tasty coffee-alternative such as Bambu if coffee is your go-to pick-me-up, and aim to lower your weekly alcohol intake.

    Feed your face too...

    As much as diet is important, we want you to feed your skin too! Your skin is super absorbent and will soak up any cosmetics or products that you apply to it. So take advantage, and try out Sukin's Rosehip hydrating day cream which contains a nutrient-packed blend of ingredients to help keep your skin feeling beautifully hydrated – just ideal for nourishing drier skin types!