Dry skin isn’t just annoying; it can actually impact your skin’s health too. When your skin’s barrier is compromised (thanks, dry air!), it struggles to retain moisture, leading to irritation, redness, and even premature aging. Did you know that chronic dry skin can cause the skin’s natural barrier to break down over time, making it even harder to stay hydrated?
Colder months can make it harder for your skin to retain moisture. No one wants to spend the whole winter battling ashy skin. Eating the right foods can help keep your skin feeling soft and hydrated, no matter what time of year it is.
Here are 8 foods that are beneficial for keeping your skin hydrated. Let me know which of these foods you enjoy eating the most!
1. Avocados
Avocados are packed with healthy fats and vitamin E, making them a skin’s best friend. These healthy fats help lock in moisture, keeping your skin smooth and hydrated. Plus, the antioxidants in avocados protect your skin from free radicals, which means they help fight signs of aging.
Best Way to Enjoy: Mash them up for a creamy avocado toast or toss some slices into a salad. If you’re feeling fancy, make guacamole for a snack! Bonus: Eating them with a citrus fruit like orange or lemon can help boost collagen production for even more skin benefits.
2. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which gives them their gorgeous orange color. Beta-carotene acts as a natural moisturizer, helping keep your skin smooth and hydrated. Plus, it protects your skin from UV damage — a win for the long haul.
Best Way to Enjoy: Roast them, bake them, or mash them up. You can even sneak them into soups or stews if you’re looking for an easy way to add some extra hydration into your day. Here is one of my favorite five star soup recipes that I learned from The First Mess that you might enjoy too.
Pro Tip: Studies have shown that beta-carotene-rich foods like sweet potatoes help your skin stay hydrated and fight off dryness — so they’re perfect for this time of year (The Journal of Nutritional Biochemistry).
3. Salmon
Salmon is loaded with omega-3 fatty acids, which are key to keeping your skin’s natural oils intact. Those healthy fats help lock in moisture, keeping your skin hydrated and plump. Plus, omega-3s help reduce inflammation, which can help with conditions like eczema or redness.
Best Way to Enjoy: Grill, bake, or pan-sear your salmon for a flavorful meal. Throw in some leafy greens or a citrusy dressing to help your body absorb all those healthy fats.
Why It Works: A study published in The American Journal of Clinical Nutrition found that omega-3s are essential for maintaining skin hydration and elasticity, which is exactly what you need when the cold weather hits (The American Journal of Clinical Nutrition).
4. Cucumbers
Cucumbers are mostly water (about 95%), so they’re a great way to hydrate your skin from the inside out. They’re also packed with silica, a mineral that promotes collagen production, which helps keep your skin firm and youthful.
Best Way to Enjoy: Slice them up and add them to salads, or just enjoy them on their own as a refreshing snack. You can even add them to your water for a hydrating twist.
5. Walnuts
These little guys are packed with omega-3s, just like salmon, making them another great choice for skin hydration. Walnuts also have vitamin E, which is essential for keeping your skin nourished and protected.
Best Way to Enjoy: Toss a handful of walnuts into your oatmeal, yogurt, or smoothie. Or just snack on them as they are — they’re quick and easy.
Why It Works: Research shows that eating nuts like walnuts can help improve skin hydration and reduce dryness, so they’re definitely worth adding to your diet this winter (The Skin Journal).
6. Carrots
Carrots are full of beta-carotene (like sweet potatoes), which your body converts into vitamin A. This vitamin is crucial for skin health, helping to regenerate skin cells and keep skin moisturized.
Best Way to Enjoy: Snack on raw carrots with some hummus, or roast them for a cozy side dish. You can even add them to soups for extra nourishment.
7. Tomatoes
Tomatoes are a great source of lycopene, an antioxidant that helps protect your skin from UV damage. Lycopene also supports skin hydration, helping to keep your skin supple and glowing, even in the coldest weather.
Best Way to Enjoy: Fresh tomatoes are awesome in salads, but cooking them (like in sauces) actually boosts the absorption of lycopene — so don’t be afraid to heat them up!
8. Berries (Blueberries, Strawberries, Raspberries)
Berries are loaded with antioxidants, especially vitamin C, which is key for collagen production. They also have a high water content, which helps keep your skin moisturized.
Best Way to Enjoy: Add them to your yogurt, smoothies, or oatmeal for a burst of hydration, or just enjoy them as a sweet, refreshing snack.
Wrap-Up: When the colder months roll around, keeping your skin hydrated is about more than just slathering on lotion or body oil (although I do love me some The Glow Body Oil!). Let’s start by nourishing your body with the right foods. These 8 foods will not only help you stay hydrated, but they’ll also support your skin’s health, keeping it soft, smooth, and glowing all season long. Add these to your grocery list and give your skin the nourishment it deserves.
Cited Sources:
Reference: Mayo Clinic. (2023, August 25). Dry skin. Retrieved January 19, 2025, from https://www.mayoclinic.org/diseases-conditions/dry-skin/symptoms-causes/syc-20353885
The Journal of Nutritional Biochemistry. (2015). Beta-carotene-rich foods and skin hydration. The Journal of Nutritional Biochemistry. https://doi.org/10.1016/j.jnutbio.2015.01.004
American Journal of Clinical Nutrition. (2018). Omega-3 fatty acids and skin hydration. The American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/nqy097
Skin Journal. (2017). The effect of nuts on skin hydration. The Skin Journal. https://journals.sagepub.com/doi/abs/10.1177/1203475417704471
