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Best Food For Healthy Skin This Winter

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On the JJ Barnes Blog, I check out top tips on the best food for healthy skin this Winter to reduce the harsh effects of the cold air.

Winter Skin Damage

As the winter chill sets in, the cold air can have a damaging effect on your skin, including:

  • Dryness: The cold air can sap moisture from your skin, leaving it feeling tight, itchy, and flaky. This is because the air is less humid in winter, which means there is less water vapor available to hydrate your skin.
  • Redness and irritation: The cold air can also irritate your skin, making it red, inflamed, and more prone to cracking. This is because the cold air can damage the delicate skin barrier, which helps to protect your skin from irritants and allergens.
  • Increased risk of infection: Dry, cracked skin is more susceptible to infection. This is because bacteria and other microorganisms can more easily penetrate the damaged skin barrier.
  • Reduced blood flow: In cold weather, your blood vessels constrict to conserve heat. This can reduce blood flow to your skin, which can make it look pale and lifeless.

Because I am hoping to reduce all these problems and keep my skin as healthy as possible, aesthetic doctors at Sozo Aesthetic Clinic have have sent over an informative guide on what to eat for healthy skin this Winter.

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Best Food For Healthy Skin This Winter

Oily fish helps boost skin hydration 

Omega-3 fatty acids found in fish like mackerel, tuna and sardines are known for their anti-inflammatory properties, which can have considerable benefits to our skin. Salmon, especially, is an excellent source of omega-3 fatty acids, vitamins and nutrients, including astaxanthin, which helps protect the skin from oxidative stress, contributing to anti-ageing benefits. 

Salmon has received the seal of approval from countless celebrities, such as Mariah Carey, Kate Middleton and especially Victoria Beckham, who has previously revealed that eating salmon every single day is the secret to her perfect complexion. 

If you don’t want to eat oily fish, oily fish supplements are available in a variety of forms, including capsules, liquid, and powder. They can be taken on their own or as part of a multivitamin or mineral supplement.

The recommended daily intake of omega-3 fatty acids is 250-500 milligrams for adults. However, some people may need more or less than this amount. It is important to talk to your doctor before taking any supplements, including oily fish supplements.

Here are some tips for choosing and using oily fish supplements:

  • Look for a supplement that contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two main omega-3 fatty acids found in oily fish.
  • Choose a supplement that is high quality and from a trusted brand.
  • Take the supplement as directed on the label.
  • Talk to your doctor before taking any supplements, including oily fish supplements.
Pure drinking water

Why you should EAT, not drink your water 

Eating water-rich foods is important alongside drinking water because it offers a dual approach to hydration and overall health. While drinking water is essential for staying hydrated, consuming water-rich foods provides additional benefits.

Foods with high water content, such as fruits and vegetables, contribute to hydration while also delivering essential nutrients like vitamins and antioxidants. This combination not only supports overall well-being but also helps maintain healthy skin, aids digestion, and promotes a feeling of fullness. 

Incorporating fruits and vegetables with high water content into your diet enhances the rebalancing of water in your system. These foods contain molecules that help deliver the water they contain into cells easily. Examples of foods high in water content include: 

  • Cucumber: 96% water 
  • Iceberg lettuce: 96% water 
  • Celery: 95% water 
  • Watermelon: 92% water  
  • Broccoli: 92% water 
  • Spinach: 92% water 
  • Apricot: 86% water 
  • Pomegranate: 82% water 
  • Avocado: 82% water 

The best foods for ageless skin 

The natural ageing process depends on a range of nutrients for support. Certain nutrients can contribute to slowing down signs of ageing, particularly in promoting skin health. Generally, the best foods for ageless skin are healthy fats, healthy sources of protein and antioxidant-rich foods. 

Several foods are known for their potential anti-ageing properties due to their rich content of antioxidants, such as dark leafy greens, green tea, lemon, turmeric and dark chocolate. In particular, berries are rich in antioxidants, which help combat oxidative stress and inflammation that comes with ageing, such as blueberries, strawberries, and raspberries. 

Foods to avoid if you suffer with acne 

For those dealing with acne-prone skin, dietary choices can play a significant role in managing breakouts. High-glycaemic foods, such as sugary snacks and refined carbohydrates, can cause spikes in blood sugar levels and therefore trigger increased insulin production, potentially leading to more oil production in the skin. Dairy products, known for containing hormones and growth factors, may also contribute to acne development in some people and processed and greasy foods have also been linked anecdotally to acne. 

However, while it’s a widespread belief that chocolate and greasy foods directly cause acne, the truth is a bit more nuanced. Modern science suggests that these foods do not directly cause acne but can exacerbate an existing condition, so if you do struggle with acne, it is best to avoid particular foods where possible. 

Some examples of what to avoid include: 

  • Dairy products, including all types of cow’s milk (skimmed, semi-skimmed and whole milk) 
  • Sugary drinks such as soft drinks, energy drinks and fruit juice 
  • Fast food, chocolate and sweets 
  • Foods with a high glycaemic index, including white bread and refined grains 

Top 5 skin superfoods 


Nuts can bebeneficial for the skin due to their nutrient content, such as almonds, walnuts and pistachios. Almonds are especially loved by multiple celebrities, including Meghan Markle, who has previously named almonds as her go-to snack for flowing skin.

Nuts, especially Brazil nuts, are high in selenium, a mineral with antioxidant properties that can help clear skin and decrease acne breakouts.  

Green juice 

Green juice typically refers to a drink made from blending various green vegetables and fruits. It’s often promoted as a nutritious drink due to its high content of vitamins, minerals, and antioxidants. Common ingredients might include leafy greens like kale, cucumber, celery, apples, and other fruits or vegetables.

Actress Reese Witherspoon’s green juice recipe, for example, includes romaine lettuce, spinach, fruits, and coconut water. Green juice has exploded in popularity on TikTok, amassing more than 555 million views for the hashtag #greenjuice. 


Ginger has great anti-inflammatory effects. Inflammation is often associated with various skin conditions, such as Eczema and Rosacea, and the anti-inflammatory properties of ginger may help soothe and calm the skin.

Including ginger in your diet can be achieved by adding it to recipes, drinking ginger tea, or adding it to smoothies. 


Packed with vitamin A, carrots contribute significantly to skin health by aiding in cell turnover and preventing dryness, so it’s perfect timing to incorporate carrots into your diet to help your skin battle the colder winter months.

The benefits of carrots have also exploded on TikTok, with the viral ‘raw carrot salad’ trend exploding earlier this year and receiving over 56 million views on the platform for the hashtag #rawcarrotsalad. Videos using the hashtag show how to make it at home, with raw shredded carrots and a few additions like lemon juice, apple cider vinegar and sea salt. 


Blueberries, those small, sweet berries, are not just a delicious treat; they’re also a nutritional powerhouse with a wealth of benefits for your skin. Their rich content of vitamins, antioxidants, and other beneficial compounds can help to promote healthy skin, reduce the appearance of aging, and protect against sun damage.

Blueberries are a rich source of vitamin C, with one cup providing about 25% of the recommended daily intake. Vitamin C is also an antioxidant, protecting your skin from free radical damage that can contribute to premature aging and skin cancer.

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