8 Winter Foods for Glowing Skin from the Inside

Halloween is behind us, the clocks have changed, and there’s no doubt about it: winter is coming.

Winter weather is notoriously tough on the skin. The air is cold and dry, which tends to dry out our skin, leaving it itchy, red, and flaky. No fun!

The good news is that, in addition to some of our favorite topical remedies for dry winter skin, you can do your part to nourish your skin from the inside out this winter with a few quick nutrition tips. We’re highlighting some of our favorite winter foods that will help keep your skin in tip-top condition, as well as a few seasonless classics.

8 Winter Foods for Glowing Skin from the Inside

Sweet potatoes

Sweet potatoes make more than great tasting pie! Thanks to a hefty dose of vitamin A, sweet potatoes help your skin lock in moisture and maintain a healthy glow while protecting it from cold-weather damage.

Sweet potatoes also contain a good amount of vitamin C, an antioxidant that combats free radicals and supports the skin’s structural components.

Try these recipes:

Sweet Potato Burgers with Avocado-Lime Sauce

Moroccan-Inspired Sweet Potato and Chickpea Stew

Sweet Potato and Maca Soup

Kale

There’s no doubt about the many ways that leafy greens are good for you, and this sturdy winter green is no exception. Kale is rich in vitamin C, which helps to boost your immunity and aids in collagen production.

Kale is also a good source of antioxidant nutrients. It also contains vitamin K, which is an anti-inflammatory agent that is also important for blood clotting and bone health.

Try these recipes:

Hormone Balancing Kale Salad

Cherry Kale Protein Smoothie Bowl

Healing Miso Soup with Seaweed and Kale

Citrus fruits

Citrus fruits such as oranges and grapefruits are in season in the winter, which is great news for your skin. Rich in the collagen-supporting antioxidant vitamin C [source], citrus fruits are also loaded with other nutrient-rich compounds that fight aging.

Pink grapefruits and blood oranges also provide the amino acid lycopene, which, among other things, helps the skin stay resilient against the winter elements.

Try these recipes:

Healthy Lemon Bars

Citrus and Avocado Salad with Lime-Cumin Vinaigrette

Baby Kale Salad with Oranges, Blueberries, and Pomegranate

Pumpkin seeds

Not only do pumpkin seeds provide healthy fats and proteins that nourish your skin, but they’re also incredibly rich in the mineral zinc. Zinc is an important nutrient for skin health [source] because it works to support vitamin A and allows it to work more effectively to moisturize and smooth the skin.

Try these recipes:

Energizing Pumpkin Seed Granola Bars

Taco Wraps with Pumpkin Seed Pate

Super Seed Pumpkin Energy Balls

Green tea

Cold outside? Warm up with a cup of green tea. Not only is it loaded with antioxidants that nourish and support the skin, but green tea also has powerful anti-inflammatory properties that can help heal damaged skin [source].

Matcha is a form of green tea that contains top-quality finely ground green tea leaves that are not strained out, so it’s the ultimate for antioxidant content.

Try these recipes:

Matcha Marshmallows with Collagen

Vegan Mint Matcha Chocolate Chip Cheesecake Bars

Green Tea Protein Chocolate Cups

Oatmeal

Start your day with a warming bowl of oatmeal, and your skin will thank you for it! Oats are a rich source of antioxidants, vitamins, and minerals that can support your skin, but even more importantly, oats are packed with dietary fiber [source].

Not only do oats contain insoluble fiber, but they’re also a great source of soluble fiber, which holds water as it passes through the digestive tract and helps maintain the beneficial bacterial colonies that form a happy gut [source]. It may not seem like a direct connection, but a happy gut is essential for healthy, happy skin.

Try these recipes:

Coco-Mango Overnight Oats

Honey-Sweetened Raspberry Banana Oat Hemp Muffins

Single Serve Baked Coconut Oatmeal

Avocados

Packed with healthy fats, vitamins, minerals, antioxidants, and fiber [source], avocados have nutrients that help to nourish your skin from the inside out. The right type of fat in your diet helps to keep your skin moisturized, which is especially important in the dry winter months.

Try these recipes:

Sweet Potato Cakes with Lime and Avocado

Healthy Vegan Avocado Chocolate Mousse

Kale Avocado Hummus Wrap

Bone broth

Not only will a steaming cup of bone broth warm you right up, but it’s a rich source of skin-supporting collagen protein. Collagen is essential for helping skin maintain its stretch and for supporting connective tissues [source].

Try these recipes:

Healing Keto Bone Broth Latte with Turmeric

Bone Broth Tom Kha Soup

Basic Bone Broth Recipe