We are constantly told to slather things on our skin and hair to make it vibrant, but most will find that the moment you stop applying the product the texture roughens and that shine fades. What you put on will come off, but what you put in will create continual rejuvenation and vibrancy.
In the wintertime we find that the temperature and weather and indoor heating dry us out as the cold sets in, and this can also dampen our sense of confidence and resilience. Fortunately, a diet full of hydrating nutrients can fix you right up! Here are our top recommended nutrients to eat in winter to enjoy silky soft and plump skin and the winter veggies you can find them in:
Vitamin C
Vitamin C is a crucial antioxidant in the body, repairing and preventing damage caused by free radicals. It is key to building up and maintaining collagen, the structural component of our tissues that keeps it firm yet flexible. Since humans are unable to produce vitamin C, you must obtain an adequate supply from your food. Winter foods rich in vitamin C include dark leafy greens like kale, collards, swiss chard, spinach, arugula and microgreens, brassica vegetables like broccoli, cauliflower and brussel sprouts, as well as winter squashes and root vegetables. Citrus fruits from the tropics are also in season and an obvious choice!
Beta Carotene
Beta carotene (a precursor to vitamin A or retinol), is used by the body to produce the sebum that keeps skin and hair hydrated. It is also an important antioxidant for cell renewal and collagen production, thus preventing fine lines and wrinkles. Beta carotene is mainly found in orange foods- and thus is abundant in carrots, winter squashes and sweet potatoes. It actually becomes more bioavailable in cooked vegetables, so don’t be afraid to roast them before eating.
Vitamin E
Vitamin E is crucial in maintaining the integrity and beauty of your complexion. It is concentrated in the sebum, a substance produced by oil glands, in the membranes of skin cells and the lipid-based “glue” that holds them together. As vitamin E lives in and protects cell membranes, which form a barrier around cells to keep them healthy and hydrated, it indirectly helps skin stay moisturized and supple. Vitamin also acts to neutralize free radicals caused by exposed to UV light, smoke and air pollution that damage collagen (your skin’s support structure), DNA and skin cells. Plus, along with being an effective antioxidant, vitamin E also fights inflammation. It’s found mainly in foods that contain fat, like nuts, seeds, avocado, and their oils, as well as dark leafy greens like swiss chard and spinach and some fish such as sockeye salmon and white tuna.
Vitamin B6
Vitamin B6 is an important cofactor in enzyme production, metabolism, and transportation of oxygen throughout the body. Although these functions don’t directly affect skin moisture, a well functioning body with good circulation means nutrients and oxygen can get to the skin cells where they are needed. Eat chicken breast, roast beef, sunflower seeds, sunflower oil, and rainbow trout regularly to get enough.
Omega 3 Fatty Acids
Omega 3 fatty acids help retain moisture and strengthen your skin’s barrier, acting like a seal that keeps moisture in and irritants out. It can also calm irritation caused by dry skin. It is found in abundance in walnuts, avocados, chia and flax seeds and their oils, as well as cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines.
Zinc
Zinc is a mineral and antioxidant that helps soothe dry, itchy skin by controlling inflammatory reactions and boosting healthy cell function. You can find this nutrient in foods like sea vegetables, oysters, crab, and lean beef. Sea vegetables like nori or wakame also contain iron, manganese, iodine, copper, and selenium – which increase skin cell health.
Above all, ensure you are well hydrated throughout the winter with both water and minerals so that nutrients can transport electrical messages and be quickly communicated and toxins excreted.
In general, an efficient body is a happy body, and the more nutrients you have to work with, the better everything functions. To do this, 2.5 liters of spring water and an Alkagizer will do the trick.
Here’s to glowing skin this winter!
