Skin is the largest organ of our body. We know that for overall well-being of our health, we need to eat a nutritionally balanced diet that can protect our body internally as well as externally by building a defense system against various conditions and disease. Dry skin is also the result of lack of nutrition. If your skin has become dull, dry and cracking in appearance, it is surely the result of poor nutrition.
So only use of skin care products won’t help, it can be a sign of poor nutritional problem. When our body lacks antioxidants like vitamin A, C and E, the skin becomes susceptible to free radicals, which are the unpaired molecules from the environment that damage the skin and causes dryness to the skin and makes the aging process fast.
Antioxidants prevent the damage of cells by lubricating cell tissues and regulating the production of oil in the skin. They encourage production of collagen and new cell growth and maintain smooth and supple skin. When you do not consume foods that contain enough vitamins and minerals, your skin will become dry and flaky because it will not be able to retain as much water as it need to maintain healthy skin.
Diet Recommendations for Dry Skin Sufferers
If you have dry skin, your diet must contain colorful vegetables and fruits that are high in antioxidants along with grains, seeds, nuts and quality protein. Here is the list of foods that are good for dry skin as well as your overall health.
Foods Rich in Vitamin A
Vitamin A is an antioxidant that plays a big role in protecting your cells from getting damaged by free radicals and also synthesizes skin cells. Lack of vitamin A in your diet can make your skin dry. Rashes may also appear.
Include fruits and vegetables like carrot, cantaloupe, sweet potato, spinach and passion-fruit that are high in vitamin A in your diet. Vitamin A can also be found in egg yolks, liver, fish and butter. Carrots, yellow and orange vegetables and fruit containing beta-carotene are transformed into vitamin A.
Foods Rich in Vitamin B6
Lack of Vitamin B6 makes the skin dry and cracked. For smooth and hydrated skin, add fruits and vegetables such as broccoli, green pepper, cabbage, spinach, radish, cauliflower, lettuce, sweet potato, avocado, grapes, passion fruit banana or meat, fish and poultry etc. in your diet. Other sources of vitamin B6 include nuts like almonds, hazel nut, and walnut and whole grains and cereals like wheat, barley and oats.
Foods Rich in Vitamin B2
To alleviate your dry skin, you must have enough riboflavin, as deficiency of this B2 vitamin can lead to skin rashes, eczema and cracked skin at the corner of your mouth, dry cracked lips, chapped skin, oily skin and dermatitis.
You can get adequate riboflavin from dairy products, green leafy vegetables, meat and cereals. Plant sources rich in vitamin B2 are spinach, asparagus, avocado, mushrooms, peas, chickpeas, wheat germ, beans, bread and cereals.
Foods Rich in Vitamin B7
Along with riboflavin, biotin (Vitamin B7) and pantothenic acids also play an important role in treating dry skin. Good sources of biotin are soybeans, corn , barley and oats. Pantothenic acid (vitamin B5 is necessary for skin health as it helps in fat metabolism and energy production. This vitamin can be obtained from all vegetable sources and animal foods especially liver, eggs and chicken meat.
Some people with lactose intolerance (who cannot eat milk or milk products, those who are strictly vegan or have a problem of intestinal mal-absorption can have deficiency of Vitamin B. Such people need to alleviate their dry skin by taking Vitamin B supplement.
Foods Rich in Vitamin D
Deficiency of vitamin D can also make your skin dry. Though too much exposure to the sun is not good for your skin but not all sun exposure is that bad.
Receiving sunlight early in the morning can help you get vitamin D. Some foods like dairy products and cereals are fortified with vitamin D as well.
Water and Liquids
Hydration is necessary to avoid dry skin. You need constant hydration, if you have dry skin. Drink no less than 64 oz of water daily along with lots of fluids to stay hydrated. Water is also a great source of antioxidants.
Foods Rich in Vitamin C
Antioxidant properties of vitamin C are very useful for preventing dry skin. During winters, when your skin gets really dry, vitamin C in your diet restores its smoothness and elasticity. There are plenty of fruits and vegetables that are rich in vitamin C like guava, oranges, lemon, grapes, papaya, cabbage, all citrus fruits, green leafy vegetables, peppers and broccoli.
Deficiency of vitamin C can cause wrinkles, eczema, psoriasis and extremely dry skin. Vitamin C preserves the collagen and maintains skin health.Blueberries, blackberries, raspberries, grapes contain antioxidant anthocyanidins and some phytochemicals that have skin healing properties. They keep the skin in a good condition by repairing the collagen.
Foods Rich in Essential Fatty-acids
Essential fatty acids like omega 3 and omega 6 play a big role in keeping your skin in good condition. Fish, particularly salmon, sardines, tuna, mackerel, cod and swordfish contains this fatty acid which keeps the skin healthy and prevents dryness. They help to cure skin inflammation, dry skin and psoriasis. The plant sources of essential fatty acids are nuts, sun flower oil, linseed oil, soybean oil, corn oil, flaxseeds and avocados.
Foods Rich in Niacin
A niacin rich diet keeps your skin moisturized. The deficiency of niacin in your diet makes your skin dry and itchy and can cause eczema. Some niacin rich foods that you can incorporate in your diet are eggs, meat, fish, cereals and nuts.
Foods Rich in Sulfur
For maintaining smooth and youthful skins, eat foods that are high in sulfur like onions, garlic, eggs and asparagus.
Foods You Need to Avoid
Some dehydrating beverages like alcohol and caffeine should be restricted if you are prone to dry skin. Drinking these beverages in excess can lead to dehydration and skin loses its flexibility and becomes dry.
Instead you can drink herbal teas, fruit juices and coconut water to keep your skin hydrated and healthy.Besides incorporating these foods in your diet, take good care of your skin by keeping it clean and moisturized to avoid dry skin.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.