Throughout the long winter months, Jack Frost does more than nip at our noses — he does a real number on our skin. It isn’t just the cold air outside. As soon as we step into our cozy homes (or overheated offices), the warmth saps the moisture from our faces, hands and feet. Though we may be tempted to slather ourselves in thick lotions, there’s an easier (and far less slippery) way to help our skin stay healthy, even in the coldest, harshest times of the year: We can shop smart and put together a list of winter superfoods that will leave our skin ready for sundress weather.
Citrus
It’s not exactly a grab-and-go breakfast, but, according to Sharrona Katz-Moulay, head esthetician at Aesthetics by Norden in Ridgewood, New Jersey, pink grapefruit is abundant in lycopene, which can alleviate roughness and make skin more smooth. Katz-Moulay encourages us to eat other citrus fruits, such as oranges and clementines, because of their high quantities of vitamin C, which can help even skin tone and prevent dryness.
Carrots
Carrots don’t just make a savory addition to any winter stew — they can also help our skin look younger and firmer. They contain beta-carotene, which belongs to a class of compounds we call carotenoids. Beta-carotene can heal skin damage from UV rays, pollutants and other environmental hazards.
Tomato
Just because the farmers market won’t open again for several months doesn’t mean you can’t get your fill of veggies laden with skin-strengthening vitamins and nutrients. Toby Amidor, nutrition expert and author of The Greek Yogurt Kitchen, says that canned tomatoes are rich in vitamin C, “an antioxidant that has been shown to help prevent damage to the skin.” Vitamin C also builds collagen, which supports our skin’s cellular structure and helps to keep it smooth.
Peanut butter
Even though we may think of winter days as gray days, we still receive plenty of exposure to sunlight and skin-damaging ultraviolet rays — especially when we’re spending prolonged time outdoors, hitting the slopes or snowboarding. And our skin has an unexpected protector: We need to pack a jar of peanut butter with our snow goggles and skis. Amidor says peanut butter’s antioxidant vitamin E “helps protect cell membranes from free-radical damage, especially those from UV rays.”
Pumpkin seeds
Pumpkin seeds are the perfect winter snack. You can pack them in a baggie, put them on a salad or munch on them after they’ve been baked in the oven. For Craig Koniver, medical director of Coastal Skin Solutions in Charleston, South Carolina, they are also a superfood for the skin. “Pumpkin seeds are also a wonderful source of protein,” he says. “Our skin elasticity and collagen absolutely needs amino acids from protein to be healthy and strong.”
Coconut oil
Coconut oil is an incredibly versatile food — you can use it as the base for a fruit smoothie, as a butter substitute when baking or even sample a spoonful straight from the jar. It’s also one of the best foods for keeping skin supple. As Koniver explains, “because it is a saturated fat, it helps keep skin from drying out and getting wrinkly in the dry wintertime.”
Green tea
Hot tea makes cold mornings far more bearable, and green tea is one of the most skin-nourishing options. Green tea is a potent anti-inflammatory that can slow down the effects of aging while enhancing the effectiveness of your sunscreen. Drinking green tea is a great way to take in the antioxidants that keep skin happy and hydrated.
Salmon
Whether you’re grabbing a sushi dinner with friends or cooking a filet of salmon at home, enjoying this fresh fish is one the best ways to pamper your skin. Salmon is a prime source of omega-3 fatty acids, which keep our skin nourished and moisturized. Omega-3s also have powerful anti-inflammatory properties, and this makes them a great ally against breakouts and other irritations.
Squash
There is a wide variety of delicious winter squash selections and a tasty array of ways to enjoy them. That’s good news since squash contains beta-carotenes, which the body converts into vitamin A, an antioxidant that protects the skin against damage. Squash is also rich in vitamin C and helps to keep our skin hydrated.
Pomegranate
The commercial harvest of pomegranates ends in late January, so if you want to do your skin a serious favor, you’ll want to fill your fruit basket with these red beauties before then. Pomegranate juice replenishes dry skin and brightens the complexion. The antioxidants in pomegranates also make them an ideal anti-inflammatory, so it can help to prevent blemishes while soothing existing breakouts.
Beets
If winter skin has you down, add some beets to your meal plan to see quick improvement. They’re high in vitamins A and C, iron, folate and antioxidants. An increased intake of this red root vegetable stimulates cell production and repair, helping to clear up irritations caused by the winter weather.
Sweet potato
Sweet potatoes shouldn’t be limited to just your holiday tables — make sure they’re on the menu all winter long. They’re high in vitamins A, C and E, which promote glowing, healthy-looking skin — a rarity in winter months. They also protect against sun damage, which can happen even when the weather is cold.
Winter foods for your skin
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