Nourish Your Skin From the Inside Out

When the weather gets bitter cold this time of year your skin can become dry and dehydrated. Besides the fact that most of us aren’t drinking enough water, the hot air we constantly blast in our homes and offices contributes to the drying out of our skin.

Studies show that certain foods have the power to nourish and hydrate skin from the inside out. By changing up our diet in the winter to focus on these hydrating foods, we not only leave with a healthy glow, but also reap the benefits of boosted immunity and energy levels. So what are these magical foods to keep our skin glowing and fresh?


Loaded with Vitamin C, E, and monounsaturated fats, avocados help our skin lock in moisture and increase blood circulation. The folic acid in avocados also improves the skin’s appearance.

Orange fruits + veggies (sweet potatoes, carrots, red peppers, pumpkin, papaya, mangos):

Vegetables and fruit of the orange/yellow variety are packed with beta-carotene, an antioxidant known for fighting dry skin and protecting it from sun damage. Many of these fruits and vegetables also have Vitamin C and A which repair body tissue and produce collagen.

Fish and Fish Oil: 

Rich in Omega 3 fatty acids, the nutrients from fish and fish oil not only protect the heart, but can improve skin color and radiance, reduce the redness caused by rosacea, protect against the sun’s damaging rays and boost hair quality.


Rich in iron, omega-4 fatty acids, and vitamins A/B/E. All of these are a great source to protect skin and improve the immune system while also providing hydrating qualities too.

Nuts + Seeds: 

With omega-3 fatty acids, vitamins A/B/E, monounsaturated fats, and a load of antioxidants, nuts and seeds are a surefire way to hydrate our skin. All of these elements promote the skin’s elasticity and help regenerate cells, which in turn fight against pollutants and free radicals.

Drink lots of water! 

 Your body needs half of your body weight, in ounces, of water every day to stay hydrated!

lisa cohen

Submitted by:

Lisa Cohen

Nutritionist & Personal Fitness Coach
Lisa Cohen, MS CN, is a Certified Nutritionist and Exercise Physiologist with a Masters Degree in Nutritional Science from American Health Sciences University. Lisa has been providing health coaching and nutritional counseling for 15 years and has helped her clients to dramatically improve the quality of their lives through the variety of health and fitness programs that she offers. read more »

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