Posted By: CustomVite Nutrition Team Date: November 5, 2018 Comments: 0

If the cold, changing temperatures, and dry indoor air are leaving your skin dry, itchy, and flaky this season, you’re not alone.  A change of seasons can wreak havoc on your skin.  Fortunately, there are things you can do to protect your skin, including moisturizing often, using a humidifier, wearing a hat, scarf and gloves, and wearing sunscreen (yes you can still get a sunburn in cold weather!).  While some of these tips may seem obvious, what may be less obvious is that what you consume can also affect your skin.  Dry skin can be aggravated by a poor diet and nutritional deficiencies of certain vitamins.  At the same time, there are foods and nutrients which are particularly good for dry skin and may help replenish the oil and moisture in your skin.   Here are some tips to help you avoid dry skin this season:

  • Stay hydrated: Drink plenty of water (aim for 6-8 glasses/day). And while you’re at it, aim to cut out excess alcohol and caffeine (in coffee, tea and cola) which can dehydrate you, making dry skin worse.
  • Healthy fats: Omega-3 fatty acids make up your skin’s natural oil barrier, which helps prevent moisture from escaping.   Good sources of omega-3 fats include fatty fish (such as salmon, tuna, mackerel or sardines), flaxseeds, walnuts, canola oil or fish oil supplements.
  • Vitamin A: If you are deficient in vitamin A, you may notice that your skin seems excessively dry. Good sources of vitamin A include dark leafy greens such as spinach, kale and broccoli, deep orange or yellow fruits and vegetables such as cantaloupe, carrots, sweet potatoes, eggs, fish, liver, milk and milk products.
  • Vitamin B Complex: B vitamin deficiencies can cause or contribute to dry skin, so it is important that you get enough of these vitamins found in meat, leafy greens, dairy, beans, peas, and whole or fortified grains.
  • Vitamin C: This essential vitamin helps in the formation of collagen, which is involved in new tissue development and helps skin retain moisture. Higher intakes of dietary vitamin C have been correlated with a decreased risk of dry skin.  Good sources include bell peppers, broccoli, Brussels sprouts, tomatoes, grapefruit, oranges, kiwi, mangoes, pineapple and strawberries.
  • Vitamin E: This vitamin is a potent antioxidant and helps to replace the outer layer of skin. Good sources include egg yolks, leafy green vegetables, liver, nuts, seeds, vegetable oils and wheat germ.
  • Zinc: This mineral is important in supporting the oil-producing glands in the skin. Zinc is found in foods such as beef, pork, milk, almonds and peanuts.

 

 

 

References:

(1) Balch, P. A. (2011). Prescription for nutritional healing: a practical A-to-Z reference to drug-free remedies using vitamins, minerals, herbs & food supplements. London: Penguin.

(2) Croswell, Jonathan. “How to Take Vitamins C & E for Skin.” LIVESTRONG.COM, Leaf Group, 3 Oct. 2017, www.livestrong.com/article/91050-vitamin-c-e-skin/.

(3) Essential Fatty Acids and Skin Health. (2018, January 01). Retrieved January 11, 2018, from http://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

(4) Fries, Wendy C. “Dry Skin: Soothing the Itch in Winter.” WebMD, WebMD, www.webmd.com/beauty/features/dry-skin-soothing-the-itch-in-winter#1.

(5) Skin Health. (2018, January 01). Retrieved January 11, 2018, from http://lpi.oregonstate.edu/mic/health-disease/skin-health

(6) Stadler, R., & Schmidt, K. (1999). Dietary fatty acids and skin diseases. Fatty Acids and Inflammatory Skin Diseases, 69-89. doi:10.1007/978-3-0348-8761-8_5

(7) “Vitamin C and Skin Health.” Linus Pauling Institute, 1 Jan. 2018, lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C.


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