Winter foods for healthy, glowing skin: Add beetroots, sweet potatoes, oranges in your daily diet

As your skin becomes drier in the winter months, 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.

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.

Here’s how these foods contribute to better skin health during winter:

• Beetroot

Beetroots are rich in antioxidants that reduce inflammation and combat free radicals that damage skin cells, as highlighted by Nutrients. They are also high in vitamin C which promotes the production of collagen and keeps skin firm and reduces fine lines. Beetroot improves blood circulation, giving your skin a natural glow.

How to use:

• Add raw beetroot to salads or blend them into smoothies.
• Roast beetroot as a side dish or include in soups.

Also read | Reverse ageing naturally: Reduce wrinkles, enhance skin elasticity with these 10 foods in your daily diet

• Sweet potatoes

Sweet potatoes are a great source of beta-carotene, according to Journal of Dermatological Science, which converts to vitamin A and promotes old to quickly covert to new cells and prevents dryness. Sweet potatoes also contain vitamin E that protects your skin from sun damage while keeping it hydrated. The fibre in sweet potatoes is good for your gut which will help clear up your skin and give it a radiant glow.

How to use:

• Bake sweet potatoes as a healthy snack or mash them for a comforting side dish.
• Include them in stews or curries for a hearty meal.

• Spinach

Spinach is packed with vitamin C and A, which repairs skin and reduces signs of ageing. The iron and chlorophyll in spinach improves blood and promotes a natural glow, while the omega-3 fatty acids in spinach hydrate and soothe dry and irritated skin. Oxidative Medicine and Cellular Longevity highlights the role of antioxidants in protecting skin from oxidative stress.

How to use:

• Add spinach to smoothies, soups, or salads.
• Sauté it with garlic and olive oil for a quick side dish.

• Carrots

Carrots are rich in beta-carotene that protects your skin from sun damage and enhances skin tone and texture, according to Nutrients. The vitamin C in carrots also help the body produce collagen that prevents the skin from sagging. Its high water content keeps skin hydrated during dry winter months.

How to use:

• Snack on raw carrots with hummus or add them to salads.
• Include carrots in soups, stews, or roast them as a side dish.

Also read | Skincare tips: Get glowing skin with healthy diet, sunscreen, daily exercises

• Oranges

Oranges are an excellent source of vitamin C, which boost collagen production, reduce pigmentation, and improve elasticity. Advances in Nutrition shows vitamin C is crucial for maintaining hydrated and youthful-looking skin. The natural hydration from oranges combats dryness, while its antioxidants protect your skin from environmental damage.

How to use:

• Enjoy oranges as a snack or freshly squeezed juice.
• Add oranges to salads or blend them into smoothies.

Apart from these tips, it is important in winters to stay hydrated with water or herbal teas even though your body may not give thirst cues due to the cold. Pair these foods with olive oil, nuts, or seeds to boost the absorption of fat-soluble vitamins like A and E, and incorporate a mix of colourful fruits and vegetables to get different nutrients to nourish your skin.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.