Eating for skin health

Celebrity chef and nutritionist Zoe Bingley-Pullin gives her tips

FOR many of us, winter means months of dry and irritated skin, but with these wonder foods you can say goodbye to dry skin and hello to an all-season-long winter glow.

Diet is one of the most effective defences against the harsh effects winter has on our skin. Here are six of the best foods to eat to prevent yours from drying out in the coldest months.

HEMP SEEDS

A versatile and delicious source of essential fatty acids including omega-3, which helps with maintaining skin moisture. Hemp seeds are also believed to dampen down the damage caused to the skin’s extracellular matrix including sun exposure, ultraviolet radiation and oxidative stress. During winter, I like to sprinkle hemp seeds on porridge and soups for added protein and healthy fats.

CAULIFLOWER

Cauliflower is in abundant supply during winter and is a great source of vitamin C. Vitamin C is particularly beneficial for skin health as it is associated with reduced water loss from the skin and is vital for collagen production. Cauliflower is lovely added to curries, made into soups or simply roasted with spices and used in warm salads.

KALE

High in betacarotene and vitamin A, both of which are important for skin barrier function, which in turn influences moisture levels. Kale is a great addition to soups, stews, curries or simply sauteed with some garlic and ginger as an express dinner side.

MACADAMIA NUTS

Macadamia nuts are rich in healthy mono-unsaturated fats, which help with keeping skin moist. They also contain protein, which helps with collagen production. Macadamia nuts are a great snack on the go or can be blended into soups as a dairy-free way to make them creamier.

TAHINI

Tahini is made from sesame seeds, which are high in calcium. This means tahini is a great plant-based source of calcium, which can be used as an alternative to dairy. When it comes to dry skin, calcium helps to regulate water flux and retention and is therefore beneficial for maintaining skin moisture and skin barrier function. Tahini is delicious drizzled on porridge, blended into dips or added to soups for extra creaminess.

AVOCADO

Packed full of monounsaturated fats, which help to keep skin moist, avocados are also high in vitamin E, which exerts antioxidant activities in the body to aid in preventing dry skin. Avocado is a satisfying toast topping and can be made into a creamy pasta sauce.

For more expert tips, visit lifestyle.com.au.