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20 Foods to Eat to Combat Dry Skin

Posted by Denette Wilford on February 6, 2019

Dry skin is the worst. It itches, it's flaky, it's red, it's no good. And whether that lack of moisture is due to the harsh winter months or annoying genes are to blame, let's face it: dry skin is a pain to deal with. However, like all other beauty concerns, there are ways to stay on top of the problem. Instead of spending loads of money on lotions and potions that may or may not work, you might want to start with your diet. That's right, what you eat can have a significant impact on your skin health. So if you want to achieve hydrated skin, it starts from within.

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    Fish

    The fattier, the better. So, best bets are salmon (the skin, in particular, is packed with nutrients), sardines, mackerel, tuna and trout, just to name a few. They are full of omega-3 fatty acids, which strengthen skin cells and the skin's barrier, thus helping to retain moisture, as well as to preserve elastin in the skin, helping it stay resilient, smooth and tight.

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    Oysters

    Any foods that contain a high level of zinc (think beef, beans, wheat germ) help repair skin by creating collagen. One of the foods with the highest level of zinc? Oysters. So what are you waiting for? Get shucking.

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    Avocados

    The fruit is rich in vitamin E, monounsaturated fats and other antioxidants, thus helping to retain moisture, reduce inflammation, as well as prevent skin from aging. Also? Guacamole.

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    Sweet potatoes

    The root veg is rich in beta-carotene, which the body converts into vitamin A, thus locking in moisture and preventing dry, flaky skin. Beta-carotene also repairs tissue damage and prevents premature aging. Your skin will have a healthy glow in no time.

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    Bell peppers

    Red and yellow bell peppers are a great source of beta-carotene and vitamin C, both of which are important antioxidants for your skin. Yes, please.

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    Nuts

    Nuts are rich in vitamin E, which protect the skin from oxidative cell damage. Like omega-3 fats, it protects the skin barrier from external pollutants and damage such as UV rays. Vitamin E also hydrates the skin, helps regenerate cells and promotes elasticity. Go nuts!

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    Seeds

    Ideal for those who aren't big fish eaters, flaxseeds and chia seeds help preserve collagen, fight inflammation and keep skin firm. If you haven't figured it out yet, omega-3 fatty acids are kind of a big deal when it comes to skin care. Now, if you're getting your omega-3s elsewhere, pumpkin seeds not only help with anti-aging and retaining moisture, but the zinc and vitamin A properties help smooth roughness. And sunflower seeds are an excellent source of nutrients like vitamin E.

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    Oatmeal

    Aside from being rich in antioxidants, vitamins and minerals, oatmeal's claim to fame on this list is its level of fibre, essential in helping prevent dead skin and alleviating redness. Fibre also naturally boosts the metabolism; and a healthy gut is essential for clear skin.

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    Dark chocolate

    The effects of cocoa on your skin are pretty amazing. Not only does cocoa contain antioxidants that can protect the skin against sun damage, but they can also improve wrinkles, skin thickness, hydration, blood flow and skin texture. Any excuse to eat chocolate, right?

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    Coconut

    You already know how great it is when you apply coconut oil topically, but eating the fruit is good for the skin as well. Coconut's healthy fats and antibacterial nutritional properties lower the potential for breakouts and flare-ups.

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    Carrots

    Carrots are loaded with vitamin C, which eventually leads to collagen production. Add in the vitamin A, which can prevent wrinkles and uneven skin tone, as well as maintain the skin's firmness and it's no wonder Bugs Bunny looks as though he hasn't aged a day.

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    Broccoli

    Broccoli is crammed with all kinds of vitamins and minerals, such as zinc, vitamin A and vitamin C, all of which are important for skin health. The veg contains lutein, a carotenoid that works like beta-carotene and protects the skin from oxidative damage, which can cause your skin to become dry and wrinkled. Broccoli florets also sport sulforaphane, a special compound which may help prevent skin cancer and protecting against sun damage.
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    Tomatoes

    Tomatoes contain high levels of lycopene (also found in pink grapefruits), an antioxidant which keeps skin fresh and has anti-aging properties. You may be surprised to find out that the nutrient's levels are higher in canned and cooked tomatoes because they get absorbed more easily.

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    Eggs

    Yes, eggs are high in protein, but you'll also find they have lots of vitamin B, D, B6 and B12, not to mention minerals such as zinc, iron and copper. They're also low in fat, so combined with promoting cell regeneration and providing the body with sulfur and lutein, which hydrates skin and elasticity, eggs does a body good.
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    Soy

    Soy is rich in isoflavones, which can protect against sun exposure and preserve collagen, thus reducing wrinkles. If soy isn't your thing, start with baby steps, like switching up the creamer in your latte for soy milk before going big by making a tofu scramble.

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    Green tea

    Compounds found in green tea are powerful antioxidants that can protect your skin against UV damage and reduce redness. It has also been known to improve the moisture, roughness and elasticity of the skin. Drink up.

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    Cucumbers

    Silica can be found in water-rich vegetables and that helps increase moisture, which leads to increased skin elasticity. But that's not all. Cucumbers also have vitamins A and C, both of which help soothe skin and fight damage.

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    Berries

    It only makes sense that, like cucumbers, fruits packed with water, will help retain moisture. Eating berries may even more effective than drinking water. But opt for low-sugar options like raspberries, cranberries, blueberries, blackberries, strawberries and kiwis versus high-sugar varieties such as grapes, cherries, mangos and figs, for the sake of your body and blood sugar level.

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    Grapefruit

    Citrus fruits provide lots of vitamin C, which boosts collagen formation and slows the effects of free radicals. So if you want to maintain firm, youthful skin, grapefruits are key: especially pink ones which happen to contain lycopene, an antioxidant that helps skin stay smooth and supple.
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    Olive oil

    Olive oil contains vitamin E, monounsaturated fats and omega-3 fatty acids, which helps to not only protect skin from harmful UV rays, but also dry skin and eczema — so it's kind of surprising all of us don't have it slathered all over our bodies at all times. Unless you do, to which we say, well done, you. But, hey, if you just want to cook with it, that works too.

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