Nutrition

HOW DIET INFLUENCES DRY SKIN IN WINTER

Words: Benedict Freudenmann

Winter can be especially hard for anyone suffering from eczema, psoriasis, dermatitis, naturally dry skin and even acne. Between the cold and wind outside and the hot, dry, air inside, it’s the perfect recipe for dry, itchy and cracked skin that can be painful, even leading to infections. But did you know that diet can influence the health of your skin? And with the right diet you can help protect your skin from the harsh winter elements? Before we look at some specific foods and nutrients, it’s important to initially cover hydration.

Our body is made of cells which are filled with fluid. This is the same case for our skin. These cells lose and gain fluid depending on our hydration level. When you are hydrated, your cells are stronger, fuller, plumper and more elastic. Without adequate hydration, all of the best nutrients in the world won’t support your skin through winter. The recommended daily intake is around two litres per day (8 cups), with men requiring slightly more than women. Although food does contribute to our intake of water this should be in addition to the above recommendation. Remember that coffee, soft drink, cordial and fruit juice should not be your sole sources of liquid, and plain water should make up the majority of your intake.

Once you have your hydration down pat, you can then look at nutrients. Omega three fatty acids keep the skin flexible and durable while also lowering inflammation and supporting the immune system. You’ll find high levels of omega-3s in fatty fish such as salmon, mackerel, herring and trout. However, it can also be found in: avocados, chia seeds, hemp seeds, flax seeds, walnuts, seaweed, kidney beans, soy beans and Brussel sprouts. Protein is the primary building block of all our cells. It’s required for tissue repair and building new cells. Protein makes up three distinct components or your skin: collagen, elastin and keratin. Although our body can produce these from a range of protein types, choosing protein sources that are naturally higher in collagen will promote their production. Bone broth and gelatin are among the richest sources of collagen, however egg whites, wheatgerm, dairy products, cabbage, asparagus, mushrooms, pork skin and chicken skin will provide the necessary ingredients and promote healthy skin. Minerals are essential for maintaining healthy skin and healing any damage. Zinc and selenium support the growth of new skin cells, wound healing, immune function, lower inflammation and protect the skin from sun exposure. Copper promotes the production of collagen, thereby supporting skin elasticity. Minerals are found in almost all foods however nuts and seeds, organ meats, lentils and dark leafy greens are especially high in zinc, selenium and copper. Vitamins A, C and E are the key nutrients when supporting skin health. All three work as antioxidants, protecting your cells from damage. They also improve the barrier function of our skin, supporting elasticity, cell longevity and reducing inflammation. Vitamin C is found in a variety of foods and although citrus fruits get all the fame, it’s actually found in higher concentrations in kakadu plums, chilli peppers, capsicums (especially yellow), blackcurrants, guava, parsley, kale, kiwis, broccoli and brussel sprouts. Vitamin A and E are both fat soluble vitamins therefore can be found in many oils, some vegetables and some meats. Vitamin A is especially high in beef liver and cod liver oil. Other sources of Vitamin A and E are sunflower seeds, almonds, peanuts, leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, capsicum, pumpkin and other squash), asparagus, avocado, milk, eggs and fish oils.

Many of the above nutrients are found abundantly in food, but in some cases supplementation may be required. However, before beginning any new supplement, please consult your doctor or nutritionist.

Benedict is a clinical nutritionist who practices at www.learntonourish.com in Hobart.

One last thing...

Besides supporting your skin with adequate hydration and nutrition, consider external care with natural moisturisers. During the COVID-19 pandemic the increased use of hand sanitiser and hand washing is also likely to dry your skin.