Whether you’re aware of this or not, diet has a tremendous effect on your skin’s moisture content. During fall and winter, it’s especially important you pay attention to what foods you’re consuming. Your skin is exposed to harsh environmental conditions such as cold temperatures and dry air. This leaves your skin extremely vulnerable and prone to dehydration.

Your skin can greatly benefit from incorporating some key foods into your diet that will add moisture back into your skin and improve lipid barrier function to prevent moisture loss.

Foods to Eat More Of During Fall and Winter Months

The key to having moist skin during colder months is to increase your dietary intake of foods that contain healthy fats, antioxidants, & skin repairing nutrients.

  1. Fatty Fish
    Fatty fish such as salmon, tuna, and trout are rich in Omega-3 fatty acids. These fatty acids are necessary to strengthen your skin’s lipid barrier and combat dryness.

    Wild caught fish are more nutrient dense than farmed fish because they feed off smaller fish that eat plankton, considered to be a super food. Farmed fish, on the other hand, are fed grain, which is not nearly as nutritious.

  2. Oysters and Other Shellfish
    Zinc is an important mineral crucial for regulating a multitude of vital bodily functions; one function in particular, being that of controlling your skin’s oil production. This is especially important since your skin needs to produce more oil during the colder winter months. If your body is deficient in zinc, one of the symptoms is dry skin.

    Oysters and shellfish are rich sources of zinc and are a wonderful addition to your diet. If you are allergic to shellfish, beef is also a good source of zinc!

  3. Olive Oil
    Olive oil is an incredibly versatile ingredient that can be used in everyday cooking. It contains Omega-3 fatty acids and Vitamin E, which are both beneficial for preventing dry skin.
  4. Nuts
    Nuts are rich in Vitamin E which is a powerful antioxidant that fights oxidative damage to your skin. Vitamin E protects your skin and nourishes it so it stays supple and moist.
  5. Flaxseeds
    Flaxseeds are rich in Omega -3 and Omega-6 fatty acids. Flaxseeds have antioxidant properties and boost blood circulation which helps improve your skin’s complexion.

    A great way to incorporate flaxseeds into your diet is by adding them to your smoothies, breakfast cereal, or as a salad topper.

  6. Pumpkin Seeds
    Pumpkin seeds are a nutrient dense food packed with magnesium and zinc! Magnesium is one of the most abundant minerals in your body. It helps maintain your skin’s elasticity. Zinc also has an important role, which is to assist in metabolizing Vitamin A. Vitamin A promotes cellular production and growth.
  7. Sweet Potato
    Sweet potato contains beta-carotene, which is a precursor to Vitamin A. Vitamin A is necessary for cellular turnover, wound healing, and overall skin health.
  8. Avocado
    Avocado is packed with healthy fats, like Vitamin E. Vitamin E keeps your skin hydrated and its antioxidant properties prevent cellular damage to your skin.