Getting your glow on is easier said than done in winter, but nutrition can play a big roll in keeping skin healthy even through the winter chill. This week, we’re looking at some of our favourite foods for nourished skin, all full of essential nutrients to help give your body (and skin) a much-needed boost from the inside-out.

First things first - Hydrate!

There’s no secret that skin loves water, and it’s an essential part of maintaining normal bodily functions including looking after your gut, regulating your body temperature, and keeping your skin hydrated and healthy just to name a few.

The recommended intake for adults is 8-10 glasses of water per day, which can come in the form of water, milk, tea, coffee & juice.

GREEN TEA

This antioxidant-rich variety of tea is shown to have a range of benefits for skin health. It has been shown to help protect the skin against sun damage, and drinking green tea daily may improve the texture, elasticity and hydration of skin.

Try our Spinach & Matcha Smoothie Mix

RED WINE

Red wine has been praised by many for its range of health benefits, particularly because it contains resveratrol which is credited with guarding against free-radicals that can cause signs of aging and damage skill cells.

It’s important, however, to stick to just one glass as the alcohol it contains is a diuretic and can have a dehydrating effect which may outweigh the positive effects if you’re having more than this.

OUR FAVOURITE SKIN-BOOSTING FOODS

OILY FISH

Oily fish such as salmon contain high levels of omega-3 fatty acids, vitamin E, and zinc, all of which play a role in glowing skin.

Omega-3s help skin stay moisturised and thick, and those found in fish have been shown to reduce inflammation and can make your skin less sensitive to harmful UV rays.

Vitamin E is one of the most important antioxidants for your skin and getting enough is paramount for protecting skin against free radicals and the damage they can do.

Zinc is important for avoiding inflammation and also for helping the body heal wounds.

Try our Soy & Ginger Glazed Salmon with Vegetable Fried Rice for a great skin-boosting lunch or dinner.

AVOCADOS

High in healthy fats, these little bundles of green goodness can do all sorts of helpful things for supple & springy skin. In addition to healthy fats, avos are rich in vitamin E, and contain vitamin C, which have been shown to be more effective when combined. These handy little vitamins help reduce oxidative damage, and help create collagen which is the main protein that keeps skin healthy and strong.

Avocados can be used in so many ways other than the good old avo on toast. Think smoothies and even chocolate mousse for a delicious way to eat even more!

BERRIES

Berries such as strawberries and blueberries are a delicious and vitamin-C packed way to encourage collagen production for bouncy skin. Strawberries in particular are high in Vitamin-C, and Blueberries are vascular constrictors that help reduce redness.

Did we mention that they also taste great & have a pile of other benefits? Well, they do, and are amazing in everything from smoothies to desserts and as freeze-dried snacks.

DARK CHOCOLATE

There was no way we were going to leave this off the list! When we say dark chocolate, we’re talking about 70% or more cocoa, the higher the better really, but we still want you to enjoy it! Cocoa is chocked full of antioxidants, and studies have shown that eating a small amount of dark chocolate each day over a period of 6-12 weeks can lead to hydrated & thicker skin, that has a smoother texture, and is less likely to burn when exposed to the sun.

ALMONDS

Another vitamin-E hero for the mix, these versatile nuts are great for supporting the growth of healthy skin and and protecting it from oxidative damage.

With more and more readily available ways to get almonds, it’s easy to get more into your diet in the form of nut butter in smoothies, almond meal for baking, almond milk for coffees or smoothies, or the classic whole almond for a powerhouse snack.

We could write for a while about all the powerhouse foods to feed your skin that are out there, but the main nutrients you need to get enough of are vitamins C and E, Omega-3 fatty acids, zinc and all the other goodies that often come with them.

Our recommendation? Start with some avo on toast for brekky, a smoothie for a snack, some salmon for lunch or dinner, and don’t forget berries with shaved dark chocolate and a glass of wine for dessert.

Tell us in the comments what your go-to foods are for skin health in winter!