Think of winter and cosy blankets, hot drinks and ice skating may put a smile upon your face, until you remember that face may soon be dry due to the weather. When the air outside is cold and windy, the water in your skin evaporates at a faster rate, making it dry, tight and flaky – not great with all those holiday parties and events to look forward to. As winter is also the time to stock up on food and eat a little more than usual, we thought it was the perfect time to talk about 5 tasty foods that will keep your skin perfect during the colder months.
Coconut
Coconut is made up of key fatty acids and nutrients such as:
- Lauric Acid.
- Myristic Acid.
- Caprylic Acid.
- Calcium.
- Vitamins C, E and B1.
These have antimicrobial properties that can protect your skin against detrimental microorganisms, as shown by Yang et al., (2009) for example.
As Brooke Alpert, founder of B Nutritious states:
“Coconut’s healthy fats and antibacterial nutritional make-up keep acne flare-ups away and help keep your skin moisturized, which is key for looking healthier and younger.”
Why Not Try: Chicken biryani with coconut milk.
Avocado
Avocado is made up of important minerals and fats including…
- Potassium.
- Lecithin.
- Vitamin E.
…as well as all 8 of essential of the essential amino acids.
‘’Skin cells renew themselves every month and just like other cells in the body, they are made from proteins. The skin needs these essential amino acids in the right ratios to generate these skin cells. These essential amino acids stimulate the build-up of collagen. If somebody is deficient in these amino acids, skin will be thinner and it will not be able to retain water.’’ Dr. Habib Ur Rehman, American Academy of Dermatology.
The fats also keeps skin moisturised, preventing acne and inflammation, as well as accelerating wound healing.
Why Not Try: Smoked Salmon Avocado Sushi Roll.
Sweet Potato
Sweet potato contains:
- Vitamins A and E.
- Beta Carotene.
- Iron.
- Calcium.
- Selenium.
Vitamins A and E are especially useful, boosting skin renewal, decreasing flaky skin and helping fend off colds. Beta Carotene strengthens the skin’s protective barrier, moisturising it and plumping up the skin cells.
Sweet potato also contains anthocyanins, with great anti-ageing properties:
‘’They neutralize molecules called free radicals, which are unstable molecules that can cause oxidative stress (damage) to cells. Cellular damage can occur at all tissue levels and can increase the appearance of fine lines and wrinkles.’’ Caitlyn Dagenet, Dermveda.
Why not try: Ginger Sweet Potato Cheesecake.
Fish
Fish, especially sardines, herring, mackerel and salmon are a good source of:
- Omega 3.
- Selenium.
- Magnesium.
- Vitamins B12, B6, B3 and D.
Whereas Omega 3 helps to balance the lipid membrane allowing the skin to hold more moisture, the vitamins are a great anti-inflammatory that can reduce acne, eczema and any redness.
Why not try: Poached salmon with green herb and mustard sauce.
Sunflower Seeds
Sunflower seeds contain:
- Omega 6.
- Selenium.
- Magnesium.
- Phosphorus.
- Zinc.
- Vitamins B and E.
As Allison Young, of Women’s Health states:
‘’A super source of vitamin E, sunflower seeds keep skin supple. They strengthen skin membranes for optimal hydration, plus protect against free radical and UV damage. A handful of the seeds also supply omega-6 fatty acids to stimulate skin growth, plus selenium to fight skin infections.’’
Why not try: A Sunflower seed-based cheesecake.
With all these tasty foods to try, they’ll be no reason not to smile this winter.
