The skin performs several vital functions, like protecting us against harmful substances and controlling our temperature. However, being the body’s outermost layer, it is susceptible to damage by dust particles, UV rays, and other external agents that cause dryness and breakouts. Hydrating the skin is one way to remedy such issues and achieve healthier, better-textured skin. Here are a few nutritious foods that can increase moisture and prevent dry skin.
Avocados are packed with vitamins A, D, and E, which help moisturize the skin and protect it against damage caused by the sun’s UV rays. It also has biotin, an essential element for skin hydration. Avocado guacamole is the perfect accompaniment to snacks like nachos, breadsticks, and crostini. One can also spread a layer of the fruit over toast for a scrumptious breakfast.
Fatty fish like salmon, tuna, mackerel, and anchovies are rich sources of omega-3 fatty acids, which regulate the secretion of oil in the skin and keep it hydrated. Studies have shown that DHA, one of the three types of omega-3 fatty acids, is essential for the skin. Fatty fish contains DHA in sizable proportions and should, therefore, be a part of one’s meals to enhance skin texture and elasticity.
Our bodies need proteins to produce optimal collagen, a compound that enhances skin elasticity and hydration. Besides being excellent protein sources, eggs are high in sulfur and lutein. Sulfur is an antimicrobial and keratolytic element that helps hydrate the skin, while lutein increases skin elasticity. One may enjoy boiled or scrambled eggs or prepare a wholesome omelet for a protein-rich breakfast.
Individuals with dry or chapped skin may be deficient in zinc. Oysters are among the richest sources of this mineral, with three ounces containing nearly 32 mg. Oysters are also protein-rich, so they can ensure overall skin health and prevent dryness.
This tangy citrus fruit is packed with vitamin C, which increases collagen production in the body and helps maintain skin texture. One may have oranges directly or in the form of fresh orange juice (preferably vitamin C-fortified).
Cucumber is among the best foods to improve dry skin. The high water content in it helps moisturize the skin considerably. Cucumbers also contain silica and vitamins A and C, crucial in collagen production. This versatile vegetable may be had directly or incorporated into juices, salads, and soups.
A handful of walnuts contains 2.5 grams of omega-3 fatty acids, which regulate the skin’s oil secretion and enhance its texture. Walnuts are also high in vitamins A, B5, and E, which brighten the skin and facilitate skin suppleness.
Turmeric has curcumin, the compound that gives this spice its yellow-orange color. Curcumin is found to have anti-inflammatory properties, which can accelerate the process of eliminating dead skin cells, thus hydrating the skin and preventing dryness. It also contains properties that help manage skin breakouts.
Sweet potatoes contain high levels of beta-carotene, which turns into vitamin A in the body and aids clear skin. Beta-carotene also helps produce healthy skin cells, enhancing overall skin health and texture. Moreover, sweet potatoes are rich in vitamins C and E, which the body requires to boost collagen production and defend itself against damage from external agents.
Yogurt, a natural probiotic, helps maintain a healthy gut, essential to prevent skin conditions. It replenishes the skin with calcium, which aids in producing sebum, a natural sticky, oily substance that prevents the skin from drying out. Yogurt also has vitamin B, which acts as a natural moisturizing agent for the skin. Finally, it is a rich protein source, contributing to optimal collagen production.
Watermelon is known for its high water content that helps with skin hydration. The fruit also has vitamins A, C, and E, which are essential for skin protection, hydration, and enhanced collagen production. A bowl of diced watermelon or a glass of fresh juice (without added sugar) is the perfect start to the day!
Like watermelon, beetroot is exceptionally high in water content, with water accounting for 87% of its constituents. It is also rich in vitamin C, which boosts collagen production and maintains skin texture. One may include beetroot in daily recipes like salads, soups, smoothies, juices, and stir fry.
Soy is an excellent vegetarian source of protein, which the body requires for collagen production. It also contains isoflavones that help preserve the body’s collagen levels. Further, soy milk contains iron, calcium, fiber, folic acid, and B vitamins, all of which are essential for skin health and texture.
Besides incorporating these best foods to improve dry skin into the meal plan, one should limit sugary foods and beverages, as they can cause excessive skin glycation and lead to premature skin aging. Staying hydrated is also crucial to ensure glowing, supple skin. It is recommended that women and men drink 3.7 and 2.7 liters of water daily. Furthermore, investing in a good moisturizer is essential to retain skin moisture and texture. Finally, one should apply good-quality sunscreen even while indoors during the day to protect the skin from the harmful effects of UV rays.