Foods to nourish and help prevent dry skin in winter

Itchy skin, cracked lips and dry hands? With the change of seasons and weather, dry skin is a very common problem, but skin moisturisers and lotions can only do so much.

If you’re looking for a cure for dry skin, you may want to make some changes to your diet.

So what kind of foods should you look out for?

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Calcium is great for dry skin, celebrity chef and nutritionist Zoe Bingley-Pullin says. The mineral helps repair the skin and replenish the skin cells. Calcium is in yogurt, cheese, broccoli, spinach, almonds and tofu.

Eating enough protein can also do wonders for your skin. Legumes are biotin-rich (vitamin B), which promotes healthier and fresher skin, and a lack of biotin can cause dry skin. Great sources of protein include chickpeas, lentils, black beans and cannellini beans.

The good-for-you fats, such as omega-3, help soften dry skin by holding in moisture and strengthening your skin’s barrier, Bingley-Pullin explains. In fact, having an omega-3 deficiency can lead to dry skin. Foods high in omega-3 include salmon, hemp seeds, chia seeds and walnuts.

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Avocados are great for your skin too as they’re full of healthy fats, antioxidants and vitamins. “Avocados are a great source of monounsaturated fats,” she says, which not only keeps skin moist, but prevents skin from ageing and reduces inflammation. And if you get tired of eating them, you can also apply avocados directly to your skin. 

Vitamin C is one of the most effective nutrients to repair and prevent dry skin. The vitamin is known to plump up collagen, and “decrease water loss from the skin” Bingley-Pullin explains. Vitamin C is in oranges, lemons, berries, cauliflower, capsicum and kiwi fruit. Instead of eating straight up, squeezing some citrus onto everything from marinades to salads makes all the difference. 

So if you’re after healthy, moisturised skin this season, eating nutrient-rich foods is key. 

What do you think? What do you eat for healthy