The skin plays a crucial role in the body as it acts as a shield against outside dangers, including bacteria, oxidants, and UV radiation. Preserving this protective mechanism is essential to prevent dehydration, inhibit the penetration of hazardous substances and allergens, and regulate body temperature.
For the skin to perform its defensive role, nutrients are necessary. When an individual consumes a well-balanced and nutritious diet, they are aiding the skin’s protective capabilities.
Changes in skin function may occur if an individual fails to consume a nutritious diet, resulting in issues such as dry skin. Insufficient intake of certain nutrients, for example, can cause dry skin.
Ensuring the inclusion of these vitamins and minerals in one’s diet aids in maintaining healthy skin, while the consumption of omega-3, antioxidants from green tea and turmeric can also play a role in the prevention of dry skin.
1. Cucumber
The images of women at the spa with cucumber slices covering their eyes are familiar to us. The application of cucumber topically is known to soothe and calm the skin, but there are also advantages to consuming it.
With their high water content, cucumbers are a good source of essential electrolytes and ascorbic acid that aid in water retention. This makes them an effective way to avoid dehydration, whether it’s after exercising or during a scorching summer day.
In addition, antioxidants in cucumbers combat detrimental free radicals that may harm the skin and cause wrinkles, fine lines, and pigmentation. It is recommended to consume cucumbers with their skin intact as it contains fiber, vitamins, and minerals.
2. Avocado
All skin types can gain advantages from avocados, with particular benefits for dry skin. Avocados are rich in monounsaturated and polyunsaturated fatty acids, which work to retain moisture, improve skin elasticity, and provide a fuller, more youthful appearance. Additionally, avocados are known to have a soothing effect on red, irritated skin.
Sun exposure is a major contributor to aging skin, but avocados can assist in shielding the skin from harmful rays (although they are not a substitute for sunscreen). Furthermore, they are rich in antioxidants that combat free radicals and promote skin hydration and resilience.
3. Flaxseed
Flaxseeds, like avocado, are an excellent source of healthy fats.
The presence of omega-3s in flaxseeds aids in retaining skin moisture and suppleness. They are able to strengthen the skin barrier and shield it against harmful substances, thereby promoting better skin health. Additionally, omega-3s have the potential to alleviate skin afflictions such as dermatitis and psoriasis.
You may be curious about how to incorporate flaxseeds into your daily intake. To consume them, consider adding the small seeds to oatmeal, homemade protein bars, smoothies, or even baked goods like muffins, breads, and cookies. For a salty option, attempt flaxseed crackers or blending them into salad dressing.
4. Walnuts
Walnuts are highly nutritious and can be particularly beneficial for individuals who have dry skin. Being a good source of omega-3s and antioxidants, walnuts aid in skin nourishment and safeguarding it against free radicals. Additionally, the presence of magnesium and arginine (a type of amino acid) in walnuts may also contribute to mitigating inflammation.
Protein found in walnuts provides an essential component for skin tissue and contributes to its healthy upkeep. Along with this, protein regulates stable blood sugar levels and can prevent sugar crashes, which may be associated with acne according to certain research studies.
5. Coconut Oil
Coconut oil’s topical use is a topic of controversy, with differing opinions on its effectiveness as a hydrating agent and its tendency to block pores.
Although the use of coconut oil on the skin remains controversial, the consumption of coconut oil can provide numerous health benefits. One of these benefits is due to the presence of beneficial fatty acids in coconut oil, which aid in maintaining skin nourishment.
Moreover, the presence of MCTs in coconut oil can aid in regulating blood glucose levels. It should be noted that rises in blood glucose have been associated with skin issues, such as acne.
6. Eggs
With a wealth of nutrients like selenium, phosphorus, vitamin B12, and antioxidants, eggs are a top-notch protein source that provides a diverse range of benefits. This superfood is an ideal selection for a comprehensive breakfast since it contains a little bit of everything.
One of the key nutrients found in eggs is choline, which many people do not get enough of in their diet. Choline is used to build cell membranes. It is often sold in the form of supplements, as it is thought to help maintain elasticity and suppleness in the skin.
7. Sea Buckthorn
Sea buckthorn is probably the most distinct food item featured on this list, consisting of tiny orange berries harvested from a plant. The plant’s berries, seeds, and leaves are commonly used to extract oil, which serves various purposes.
Sea buckthorn berries are rich in nutrients that are good for the skin, such as calcium, vitamin C, magnesium, potassium, iron, folate, biotin, and phosphorus. Additionally, they contain four types of omega fatty acids: omega-3, omega-6, omega-7, and omega-9.
What advantages do these small orange berries offer? Sea buckthorn has been associated with enhanced digestion, reduced inflammation, increased immune function, and improved heart health. When applied topically, sea buckthorn oil may safeguard against sun damage and aid in skin regeneration.
The tartness of these berries make them unsuitable for solo consumption. Nevertheless, numerous recipes are available for sea buckthorn juices, smoothies, teas, and salad dressing.
8. Sweet Potato
If you desire a sweet source that can provide nourishment to your skin, sweet potato is the answer. It is abundant in antioxidants such as beta carotene, which is converted to vitamin A within the body.
The consumption of vitamin A is recognized for its ability to promote the development of collagen, support tissue damage restoration, and maintain the skin’s hydration levels, which are all particularly advantageous for individuals with dry skin. Various preparations of sweet potato, such as mashed sweet potatoes, healthy sweet potato fries, and homemade sweet potato chips are excellent ways to obtain this nutritious vegetable.
The liver of cattle is rich in vitamin A as animals tend to accumulate this vitamin in their liver. As per NIH, a 3-ounce portion of beef liver that has been pan-fried offers approximately 6,582 micrograms (mcg) of vitamin A. Such a portion size covers a whopping 731% of the required Daily Value (DV) of vitamin A.
Notably, the maximum recommended intake of vitamin A per day is 3,000 mcg, and consuming more than this amount can lead to toxicity. Vitamin A is crucial in treating dry skin due to its retinoid and carotenoid contents, which activate specific pathways in the body that have a direct impact on the skin.
The utilization of Vitamin A can aid in the restoration of skin damaged by UV radiation and alleviate the indications of psoriasis.
Raw sweet red pepper provides a considerable amount of vitamin C as half a cup of it contains 95 milligrams (mg) which is equivalent to 106% of the DV. Vitamin C effectively boosts skin hydration and is beneficial in addressing dry skin issues.
Moreover, this vitamin shields the skin from damaging UV rays and promotes the production of collagen, which decreases skin conditions associated with aging, such as pigmentation, wrinkles, and roughness.
Another excellent source of vitamin C is the kiwifruit. A single medium-sized kiwi supplies 64 mg of vitamin C, equivalent to 71% of the recommended daily value. Insufficient vitamin C intake can have negative effects on the skin, reduce wound healing, cause joint pain, and result in iron deficiency.
Apart from its skin-hydrating and protective properties, Vitamin C reportedly has additional health benefits, as stated by the NIH. These include reducing the likelihood of cataract formation and mitigating the intensity of cold symptoms.
Vitamin D can be obtained from cod liver oil, with a single tablespoon providing 34 mcg, or 170% of the daily value, of the vitamin. Two forms of vitamin D exist, namely vitamin D3 and vitamin D2. Vitamin D3 is known for its ability to impede the activity of keratinocytes, which is responsible for instigating skin conditions that lead to dryness, such as psoriasis.
In addition, this vitamin has the ability to decrease inflammation, advance the healing process of wounds, and safeguard against the harmful impacts of UV rays.
Fortified soy, almond, and oat milks are considered good sources of vitamin D. The NIH states that a single serving can contain anywhere between 2.5 to 3.6 mcg, supplying up to 13 to 18% of the daily value. Moreover, the NIH highlights that vitamin D possesses anti-inflammatory properties, which could potentially aid the skin in retaining moisture and hydration.
Vitamin E is abundant in sunflower seeds, with 7.4 mg or 49% of the DV in a one-ounce serving of dry-roasted seeds. As an antioxidant, it aids in protecting against the harmful effects of UV exposure, such as skin dryness and pigmentation.
To decrease skin inflammation and flushing, it may be beneficial to use both vitamin E and vitamin C.
Zinc can be found in baked beans, making them a great source of this nutrient. A serving of half a cup of canned plain or vegetarian baked beans contains 2.9 mg of zinc, accounting for 26% of the daily value. The National Institutes of Health state that zinc provides various health benefits beyond skin moisturizing and hydration. It can enhance the immune system, expedite the healing of wounds, and aid in treating diarrhea.
With 92 mcg of selenium in three ounces of cooked yellowfin tuna, it provides 167% of the DV and is a beneficial source of the mineral. By enhancing enzyme activity, selenium defends the skin from harmful UV rays.
An increased level of glutathione peroxidase, aided by Selenium, can alleviate the symptoms of psoriasis.
Photo-aging, causing hyperpigmentation, skin dryness, and other indications of UV damage, may be addressed by green tea. Collagen and elastin fiber content in the skin can be enhanced, and oxidative stress minimized by green tea. This may lead to improved skin texture and hydration.
Turmeric possesses properties that can aid in dealing with dry skin, courtesy of curcumin –a compound that exhibits anti-inflammatory qualities. A 2019 systematic review reveals the potential of curcumin in countering the impacts of psoriasis and dermatitis. The topical use of curcumin can assist in acne relief as well, owing to its antibiotic features.
Other ways to combat dry skin
Dry skin can be a natural occurrence for some individuals, while others experience it during certain seasons or due to skin conditions or ingredient allergies. Apart from our diets, skin care products specifically designed for dry skin are also effective in addressing this issue.
Utilize a humidifier: Operating a humidifier while you sleep can assist in maintaining the moisture level of your skin’s outermost layer. This is particularly beneficial for individuals residing in regions with arid and/or chilly environments.
Steer clear of drying soaps: Regrettably, numerous skin care items are concocted with severe chemicals, particularly cleansers. When selecting a cleanser, ensure to evade parabens, phthalates, fragrance, and sodium lauryl sulfate. Select one that contains replenishing components, such as Herbal Dynamics Beauty’s Hydrating Strawberry Antioxidant Cleanser.
In case you have dry skin, consider using a serum that contains hyaluronic acid. This ingredient works wonders for dry skin as it attracts moisture, which helps to keep the skin well-hydrated and full. A recommended product is Herbal Dynamics Beauty’s Hyaluronic Acid 62% Hydrating Serum should you decide to try a serum containing HA.
A decent moisturizer is a must-have: Post serum application, it’s crucial to apply a proper moisturizer. While selecting any skincare item, ensure it is devoid of harmful elements. For instance, opt for Herbal Dynamics Beauty’s Rose Concentrated Face Balm.
To retain moisture, use facial oil: To retain moisture for the day or night, use a few drops of facial oil after completing your skincare routine. There are numerous facial oils available, such as Squalane oil, Rosehip oil, Tamanu oil, and Argan oil, among others.
Keeping your skin hydrated and radiant can be achieved by consuming a nutritious diet and adhering to a sound skincare regimen. It’s important to note that consistency is key to sustaining healthy skin. Though a quick remedy for dry skin is unlikely, over time, you’ll notice an improvement through these practices.
Dry skin can be caused by certain substances such as foods and drinks.
Skin inflammation, which can disturb the skin’s protective functions, can be induced by a high-fat diet as found in a study conducted in 2020. Furthermore, consuming sugary food items or baked goods can lead to inflammation and alteration in the skin’s thickness.
The consumption of alcoholic beverages may lead to dry skin and hinder the skin’s ability to act as a barrier against external factors. Moreover, smoking tobacco can result in alterations in skin thickness, dryness, and pigmentation changes.