Winter foods for glowing skin

Shahnaz Husain *

As winter settles in, it brings with it a host of challenges of maintaining healthy, hydrated, and glowing skin. This can be especially a task for those dealing with dry skin. Cold, harsh weather and low humidity levels can lead to dryness, dullness, and irritation.

During winter, our skin needs extra care to stay hydrated and healthy, eating foods that will nourish and protect your skin in this weather is important. While creams and serums act on the outside, what you eat has a direct impact on what your skin looks like.

Did you know what you eat can make a difference in your skin?

A healthy diet plays a vital role in this process by providing antioxidants, vitamins, and minerals that support skin health. It can help combat dryness, reduce inflammation, and promote collagen production, which is necessary for maintaining skin elasticity and firmness.

Superfoods are nutrient-rich foods that offer numerous health benefits, and including them in your meals can help maintain a glowing complexion throughout the colder months. Eating lots of antioxidant-rich fruits and vegetables along with heart-healthy fats from fish, seeds, and nuts can keep your skin soft and supple.

Certain nutrient-rich foods like spinach, beetroots and carrots are loaded with vitamins and minerals like antioxidants and vitamin C that help boost collagen production in your body so your skin becomes firmer and more youthful, while also combating dryness, boosting hydration, and giving your skin a healthy winter glow.

1) Spinach : If you’re someone who’s always on the hunt for something natural to achieve healthy skin, we’ve discovered something for you-Spinach!

Spinach and other leafy greens are packed full of a variety of nutrients that help improve the appearance of your skin. This unassuming green powerhouse is packed with a wealth of skin-nourishing nutrients.

Spinach is an excellent source of vitamins A, C, and K, all of which play crucial roles in skin health. Vitamin A promotes cell turnover and collagen production, while vitamin C is a powerful antioxidant that helps to protect the skin from environmental stressors. Vitamin K, on the other hand, can help to reduce the appearance of dark circles and under-eye puffiness.

Drinking spinach juice is a popular way to get a concentrated dose of the health benefits of spinach, which include radiant, supple and glowing skin. One cup (240 ml) of spinach juice also contains about 38% of the DV for vitamin C, which is an essential water-soluble vitamin that doubles as an antioxidant.

Vitamin C protects your skin against oxidative stress, inflammation, and skin damage, all of which can accelerate signs of aging.

Fresh spinach juice made with apple is known for its cleansing abilities as it purifies the blood and eliminates accumulated toxins from the cells. It also helps to regenerate and rebuild the body.

Spinach is a good source of dietary fiber, which can help to promote healthy digestion and, in turn, support clear, radiant skin. Spinach contains lots of iron, an element of the hemoglobin protein that helps deliver oxygen to your cells. When your foods contain the right amount of iron, it can reduce the look of pale, dull skin.

If you’re under-hydrated, eating spinach is a creative way to get water into your system. Spinach boasts a high water content, making it a hydrating choice for one’s diet. This leafy green is composed of about 91% water by weight, providing a good source of hydration alongside its many nutrients. For each cup of spinach you eat, you’ll consume five ounces of water.

Spinach can help combat acne when used as a face mask. Just soak spinach in water, then apply it on your face for about 30 minutes and wash with clean, fresh water. By doing this, your skin’s dirt, oil, and inflammation will be removed.

2) Beetroot : The pinkish root vegetables, Beetroot, also known as beets, are extensively used for beauty properties. Packed with essential vitamins, minerals, and antioxidants is gaining popularity in the skincare spectrum.

Beetroot offers fabulous benefits for your skin by tackling everything from wrinkles and pimples to dark spots and dullness. Rich in hydrating and nourishing properties, beetroots are the natural solution to achieving the radiant, flawless complexion you've always wanted.

Beetroot and aloe vera gel : Make a beetroot thick paste. Add some aloe vera gel and mix it gently. Apply this paste for 30 minutes and rinse it off with cold water to see the fresh change. It is beneficial for dry skin.

If you have oily skin than you may apply beetroot face mask. Take 2 tablespoons of beetroot powder, 1 tablespoon of Multani mitti, and 2 tablespoons of rose water and make a paste. Apply this paste and leave it until it gets dried up completely and then simply wash it off with fresh cold water.

Beetroot juice is rich in iron, folate, and vitamin C which can give skin a rosy, radiant glow. It helps purify blood and eliminate toxins, resulting in brighter, more even-toned skin with fewer blemishes.

3) Carrot : A beauty trend gaining popularity on TikTok, dubbed the “carrot tan”, claims eating three carrots a day will give you a natural tan. India usually sees orange carrots in summer and red carrots in winter. In addition to their sweet flavor and satisfying crunch, carrots are packed with beta carotene, vitamins, minerals and antioxidants.

Carrots is the ultimate skincare superhero. Carrots are a powerhouse of nutrients that can benefit your skin in numerous ways. The vitamins and antioxidants present in carrots promote cell regeneration, which can help to improve your skin's tone and texture.

Additionally, the anti-inflammatory properties of carrots can help to reduce redness and irritation, giving your skin a more balanced and healthy appearance.

The nutrients in carrot juice may be particularly beneficial for skin health. One cup of carrot juice provides over 20% of the DV for vitamin C, a water-soluble nutrient necessary for collagen production. This compound is the most abundant fibrous protein in your body, providing elasticity and strength to your skin.

The antioxidants found in carrots, particularly beta-carotene, play a significant role in skin health. The beta carotene in carrots is converted into vitamin A in your body which promotes firm, elastic and healthy skin.

The beta carotene in carrots brighten your skin texture and make it glow. Regularly consuming carrots leads to a healthier complexion as they hydrate and may reduce the visibility of wrinkles. The vitamin C present in carrots aids in collagen production, a vital component for maintaining skin elasticity.

The phenolic compounds called umbelliferous found in carrot juice benefits skin by reducing the appearance of hyper pigmentation in the skin and promoting antioxidant activity while providing added UV protection. Add baby carrots in your salads for improving skin health effectively.

4) Blueberries : Blueberries are small, sweet, and highly nutritious. These tiny berries contain antioxidants which help in the formation of collagen, promote younger-looking skin and keep the skin moisturised.

Blueberries consumption, both internally and externally, can give you better skin, and can help reverse and prevent these signs of aging. They are high in natural sugars and are classified as a superfood due to contents such as antioxidants, Vitamin C, Vitamin K, and dietary fibre.

Vitamin C, which together with the antioxidants, help to neutralize the free radicals that can cause so much cell damage, and this cell damage leads to saggy skin, wrinkles and early signs of aging. Blueberries are known for their disease-fighting properties which makes them ideal for consumption as well as topical application in the form of DIY scrubs or face masks.

It can be helpful for the skin and make you glow from the inside out when you eat raw fruits, cooked fruit, their juice or pulp. The vitamins and antioxidants in blueberries help fight the damage caused by environmental pollution. The pull-down and lifeless skin restores a nourishing natural glow.

Blueberry face mask is a match made in heaven for your skin. It will check premature aging, and keep fine lines, wrinkles at bay. They are super-rich in antioxidants, replenishing your skin with all its vitals. Take 3/4 Strawberries, 5-6 Blueberries, 1/2 Avocado and a few drops of lemon juice. Mash all ingredients together until you get a smooth paste. Apply liberally on the face avoiding your eye area.

Leave for up to 30 minutes then rinse off with lukewarm water. This face mask is suited for all types of skin. The best way to add this fruit is to make a face mask with yoghurt. Take 2 tbsp dried Goji berries, 1 tbsp plain yogurt (unsweetened), 1 tbsp of Honey and 1–2 tbsp of Oatmeal flour. Pre-soak the goji berries in a little bit of warm water for a few minutes so they become softer.

Blend or mash all ingredients until you get a smooth paste. Apply the mask on a clean face and leave it for 30 minutes. Rinse with lukewarm water. It is best suited for normal skin.

For youthful skin take 6-7 blueberries, ½ tsp olive oil,1 tbsp multani mitti and 1 tsp honey. Blend all these ingredients together to form a thick paste. Apply this paste on your face smoothly. Leave it for 20 minutes. Rinse with lukewarm water. Repeat once a week for best results.