What To Eat To Combat Dry Skin?
December is here and brings its festive air, and drops in temperature. Between the cold winds of winter and the dry air of the heating, our dry skin can cry for help.
The good news is that beyond creams, masks, and serums, we can hydrate our skin from the inside. All we need to do is fill our plates carefully.
For nourished and soft skin, no matter what the mercury displays, read this practical guide which explores:
Combat Dry Skin
1- Six essential nutrients to combat dry skin.
2- The hydrating foods to favor.
3- Delicious recipe ideas to take care of yourself while enjoying yourself.
4- Vitamin C
Vitamin C is vital for the synthesis of collagen, a basic protein abundant in connective tissues like the skin.
The reputation of collagen is well known to all of us. It is a star of anti-aging care. Indeed, it promotes skin elasticity and firmness. However, it needs vitamin C to do its job properly.
Vitamin C is crucial for the synthesis of collagen, a structural protein abundant in the skin.
Additionally, vitamin C helps make ceramides that maintain the skin’s protective barrier, which can prevent the loss of moisture that leads to dry skin.
Finally, it’s also a powerful antioxidant that protects cells from premature aging.
Sources of vitamin C: It’s easy to meet your vitamin C needs by eating plenty of fruits and vegetables. Vitamin C champions are peppers, kiwis, strawberries and citrus fruits (orange, clementine, grapefruit, etc.)
Other plants rich in this vitamin are mango, papaya, tomatoes, broccoli, Brussels sprouts and dark leafy vegetables (kale, spinach, Swiss chard, etc.)
Vitamin A To Combat Dry Skin
Vitamin A is available in the form of retinol (in animal sources) and beta-carotene (in plant sources).
It has multiple functions: not only is it an antioxidant that helps maintain good vision but it is also important for skin cell growth. In particular, it stimulates the synthesis of epidermal proteins like keratin, which maintains the integrity of the skin.
In fact, vitamin A deficiency can lead to dry and itchy skin.
Vitamin A is important for skin cell growth.
Sources of vitamin A: Winter vegetables that have an orange hue (sweet potatoes, butternut squash, carrots, and pumpkin) are carotenoid bombs.
Organ meats, such as beef liver, contain phenomenal amounts of retinol (avoid if pregnant). Tuna, eggs, and cottage cheese are also good sources.
Zinc
Research indicates that zinc plays a key role in skin health. In fact, the skin is the third body tissue richest in zinc!
This mineral is vital to wound healing because it actively participates in skin repair and maintenance.
It is notably involved in skin morphogenesis, a process that serves to renew the epidermis.
In this sense, some symptoms of zinc deficiency include dry skin and slow healing.
As a bonus, zinc helps protect the skin from photodamage (damage caused by UV rays), which explains its presence in some sunscreens.
Sources of zinc: oysters are THE best source of zinc, but it is also found in most animal proteins, such as shrimp, beef, chicken thighs and yogurt, among others.
On the plant side, the best sources of zinc are tofu, seeds (pumpkin, hemp and sunflower), legumes (lentils, chickpeas, white beans), oats and cashews.
Vitamin D To Combat Dry Skin
Vitamin D is one of the essential nutrients for beautiful skin. It is synthesized by keratinocytes, the main cells of the epidermis. This vitamin supports the skin barrier and strengthens the skin’s immunity.
A study showed a link between blood levels of vitamin D and skin hydration, indicating that women with low levels of vitamin D had drier skin than those with normal levels.
Other studies suggest that low levels of vitamin D may be linked to skin conditions that cause dry skin, such as eczema.
A lack of vitamin D can contribute to eczema.
What’s more, the vast majority of the population is deficient in vitamin D. That’s why Health experts recommend taking a daily vitamin D supplement as it can be difficult to get enough through diet or sun exposure.
Sources of vitamin D: Egg yolks and fatty fish provide vitamin D. Some fortified products (cow’s milk, plant-based milk, breakfast cereals, orange juice, and yogurt) also contain it. Check the nutrition facts to see if this is the case, as it varies by brand.
Surprisingly, just like us, mushrooms can produce vitamin D through exposure to ultraviolet rays! You can therefore put mushrooms directly in the sun for 20 minutes to increase their vitamin D content.
Omega-3
For several years, it has been stealing the show in the world of nutrition, and for good reason; omega-3s, these polyunsaturated fatty acids, offer a host of benefits for the heart, brain… and skin. These beneficial lipids help reduce inflammation, deeply hydrate the skin and strengthen the skin barrier.
A study has shown that consuming flaxseed oil, rich in omega-3s could significantly increase the skin’s hydration level (up to 39%) while making the skin less sensitive and rough.
Research also indicates that omega-3s help treat psoriasis, an inflammatory skin disease characterized by plaques and itching.
Omega-3s offer a host of benefits for the heart, brain and skin.
Sources of omega-3: Oily fish (salmon, trout, mackerel, sardines, anchovies) and some seafood (oysters, mussels, clams) are full of omega-3. Vegans can stock up on them via flax seeds, chia seeds and walnuts.
Vitamin E
Vitamin E, or tocopherol, is a champion in the world of dermatology.
1- It’s found in many serums and other skincare products for a variety of reasons:
2- It helps form collagen and elastin, which keep skin supple and firm.
3- It helps form skin cell membranes.
4- It reduces skin inflammation and can help treat skin conditions like atopic dermatitis.
5- Its powerful antioxidant power helps protect skin cells from UV damage (which is why it’s found in some sunscreens).
Sources of Vitamin E: Almonds, sunflower seeds, wheat germ, and hazelnuts are all great sources of vitamin E. Other good sources include avocado, olives and olive oil, mango, and peanuts.
Water To Combat Dry Skin
Some things are sometimes so obvious that we don’t even notice them! If your skin seems dry, first and foremost check to see if you’re drinking enough water; even a slight state of dehydration can lead to a dull and tired-looking complexion.
To meet your daily water intake, carry a reusable water bottle with you and eat hydrating fruits and vegetables: cucumbers, tomatoes, zucchini, apples, citrus fruits, etc.
If your skin seems dry, first and foremost check to see if you’re drinking enough water.
If water seems too “flat,” try fruit-flavored or sparkling water.
Are there foods that cause dehydration?
Just as some nutrients and foods help hydrate skin, others can actually dry it out.
For supple, glowing skin, moderate your intake of:
Alcohol
Chips and other snack foods
Soy sauce and other salty condiments
Ultra-processed meats (sausages, pepperoni, bologna, etc.)
Frozen meals high in sodium
Fast food meals
Energy drinks and coffee (too much)
Foods That Help Prevent and Treat Dry Skin
In short, to give dry skin a boost, you need to make sure you are adequately consuming certain nutrients: vitamins A, C, D and E, omega-3 and zinc.
In addition, the power of hydration should not be underestimated; drink at least six glasses of water per day and consume 5 to 10 daily servings of fruits and vegetables, rich in water and antioxidants.
As a reminder and conclusion, here are 15 foods that support skin hydration:
Butternut squash → vitamin A, vitamin C, water
Spinach → vitamin A, vitamin C, vitamin E
Peppers → vitamin C, water
Mango → vitamin A, vitamin C, water
Avocado → vitamin C, vitamin E, zinc
Tomato → vitamin C, water
Grapefruit → vitamin A, vitamin C, water
Sunflower seeds → zinc, vitamin E
Walnuts → omega-3
Almonds → vitamin E, zinc
Flax seeds → omega-3, zinc
Eggs → vitamin A, vitamin D
Salmon and sardines → omega-3, vitamin D
Oysters → zinc, vitamin A, omega-3
Offal → vitamin A, zinc
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