Dry, cracked, and flaky skin is rough-textured and painful skin. Extremely dry skin looks malnourished and dull all time. If the external application of moisturizer is not working enough it is time to try the diet for dry skin to nourish. Foods and drinks that remove toxins and lock the moisture are the best remedies for dry skin.
The skin is an important part of the body. It offers a barrier to save the whole body from external harm, such as oxidants, bacteria, and UV light. The protective function of the skin is essential to stop the extra water loss and stop harm from allergens and chemicals from impacting the body. It also helps to manage the temperature of the body.
Nutrients are important in helping the skin offer this protective barrier. If a person eats a healthy, and balanced diet that offers the nutrients they need, they can help to balance the skin in its protective functions.
Similarly, if an individual does not consume a healthy diet, it can change the function of the skin and cause complaints such as dry skin.
Dry skin can be a sign of some nutrient deficiencies, including:
Ensuring that these minerals and vitamins are part of the diet can help to keep the skin healthy. Eating omega-3, turmeric, and green tea antioxidants can help to stop dry skin.
Foods to Include for Dry Skin Diet
Table of Contents
Fatty Fish
Fatty fish like mackerel, salmon, and herring are necessary food for healthy skin. They are a rich source of omega-3 fatty acids, which are essential for managing skin health. Omega-3 fatty acids are important to help the skin to remain supple, thick and moisturized.
An omega-3 fatty acid deficiency can lead to dry skin. The omega-3 fats present in fish lower the inflammation, which can lead to acne and redness. They can even make your skin low sensitivity to the exposure of UV rays of the sun.
Some research indicates that fish oil supplements may help to fight autoimmune problems and inflammation impacting skin such as lupus and psoriasis (4Trusted Source).
Fatty fish is also one source of vitamin E, one of the most essential antioxidants for the skin.
Getting sufficient vitamin E is important for helping save skin against damage from inflammation and free radicals. This type of seafood is also a high-quality proteins source, which is essential for managing the integrity and strength of skin (5Trusted Source).
Avocados
Avocados have healthy fats. These fats help different functions in the body including skin health. Getting sufficient of these fats is important to keep the skin moisturized and supple. One investigation involving over 700 women found that high consumption of total fat, particularly the types of healthy fas discovered in avocados was linked with more elastic and supple skin (8Trusted Source).
Primary evidence also indicates that avocados consist of compounds that may help to save skin from sun damage. UV damages the skin and causes aging signs and wrinkles.
Avocados are also the best source of vitamin E, which is an essential antioxidant that helps to save skin from oxidative damage.
Most Americans do not get adequate vitamin E from their diet.
Luckily, vitamin E seems to be very effective when mixed with vitamin C.
Vitamin C is also necessary for healthy skin. Skin is important to create a collage, which is the primary structural protein that helps skin remain healthy and strong.
Vitamin C insufficiency is rare these days, but common symptoms have rough, dry, and scaly skin that tends to discolor easily.
Vitamin C is also a type of antioxidant that helps to save skin from oxidative damage that occurred by the environment and sun, which can cause aging.
Walnuts
Walnuts are excellent foods to add to a dry skin diet. They are the best source of important fatty acids, which are fats that your body can not make itself. They are richer than the other nuts. A diet with high omega-6 fats may boost inflammation, including inflammatory conditions of the skin such as psoriasis.
On the other hand, omega-3 fats lower inflammation in the body, including in the skin.
While omega-6 fatty acids are more in the Western diet, sources of omega-3 fatty acids are not common.
Because walnuts consist of a good ratio of these fatty acids, they may help to fight the possible inflammatory response to extra omega-6
What are more, walnuts consist of other nutrients that your skin requires to function correctly and stay healthy.
One ounce of walnuts consists of 8% of the DV for zinc. Zinc is important for the skin to function properly. It is also important for preventing inflammation, bacteria, and healing wound.
Walnut also offers some amounts of the antioxidants like selenium and vitamin E, additionally 4-5 gm of protein every ounce.
Sunflower seeds
Generally, seeds and nuts are good sources of skin-promoting nutrients.
Sunflower seeds are a good example. One ounce of sunflower seeds packs (49%) of the DV for vitamin, 41% of the DV for selenium, 14% of the DB for zinc, and 5.5gm of protein.
Sweet potatoes
Beta carotene is a nutrient present in plants. It functions as provitamin A, which is changed into vitamin A in the body. Beta carotene is present in vegetables and oranges such as spinach, orange and vegetables, and sweet potatoes.
Sweet potatoes are a good source of a half-cup serving of baked sweet potato consisting of enough beta carotene to offer extra than six times the DV of vitamin A.
Carotenoids like beta carotene help to keep skin healthy by working as a natural sunblock.
When eaten, this antioxidant is combined into your skin and helps to save skin cells from sun exposure. It may help to stop sunburn, dryness, cell death, and wrinkled skin. Interestingly, high beta carotene may also include an orange color to your skin and a healthy appearance.
Yellow or Red bell peppers
Like sweet potatoes, bell peppers are a good source of beta carotene, which your body changes into vitamin A.
One cup of chopped red bell pepper consists of the equal of 156% of the DV for vitamins. They are also one of the good sources of vitamin C. This vitamin C is important for forming the protein collagen, which keeps the skin firm.
One single cup of bell pepper offers around 211% of the Daily Value for vitamin C.
Broccoli
Broccoli has plenty of minerals and vitamins necessary for skin health, including vitamin A, zinc, and vitamin C. It also has lutein, a carotenoid that acts like beta carotene. Lutein helps to save skin from oxidative damage, which can lead to wrinkled and dry skin.
But broccoli florets also offer a special compound called sulforaphane, which provides good benefits. It may even provide anti-cancer effects, including some type of cancer.
Sulforaphane is a similar strong protective agent against UV damage. It works in two ways: neutralizing dangerous free radicals and changing another protective system in the body.
Tomatoes
Tomatoes are the best source of vitamin C and carotenoids called lycopene. Beta carotene, lycopene, and lutein have been shown to save skin against sun damage.
Because of the rich carotenoids, they are good food for managing healthy skin. Try combining carotenoid-rich foods like tomatoes with olive oil or cheese. A fat raises the absorption of carotenoids.
Soy
Soy consists of isoflavones, which belong to plant compounds that can either be similar or block estrogen in the body. Isoflavones may help many body parts, including the skin.
These isoflavones help to save the cells in the body from damage but also your skin from sun damage, which may lower the risk of skin cancer.
Dark chocolate
Dark chocolate is another food to include in a dry skin diet. If you need one more reason to eat chocolate, here it is: The results of cocoa on the skin are rather phenomenal.
After 6-12 weeks of eating a cocoa powder more in antioxidants every day, participants are one research feel thicker, extra hydrated skin.
Their skin was also low rough and scaly, lower sensitive to sunburn, and had good blood flow, which brings extra nutrients to the skin.
Another study presents that consuming 20gm of high antioxidant dark chocolate every day could make your skin fight over two as much UV radiation before burning, compared with consuming low antioxidant chocolate.
Much other research has observed the same result, including improvements in the appearance of the wrinkles. However, remember that at least one analysis did not get significant effects.
Green tea
Green tea may help to save skin from aging and damage. The strong compounds present in green tea are named catechins and enhance skin health. Like many other antioxidants consisting of foods, green tea also saves skin against sun damage. While green tea is the best choice for healthy skin, you may wish to skip drinking tea with milk, as there is proof that milk could lower the effect of antioxidants of green tea.
Red grapes
Red grapes are popular for having resveratrol, a synthesis that comes from the skin of red grapes. Resveratrol is added with a wide range of health benefits, among them is lowering the aging effects. This beneficial synthesis is also discovered in red wine. But there is not much proof that the quantity of resveratrol you have from one glass of red wine is sufficient to affect your skin. Red wine is an alcoholic beverage, there are negative impacts to consume in excess.
It is not suggested to begin drinking red wine because of its possible health benefits.
Kiwifruit
Kiwifruit is one best sources of vitamin C. One medium kiwi holds 64 mg of vitamin C, which is 71% of the DV. A lack of vitamin C can impact the skin, causing joint pain, iron deficiency, and wound healing.
Vitamin C has different health benefits from skin hydration and protective functions said to NIH.
For example, getting vitamin C can reduce the risk of growing cataracts and lower the severity of the cold condition.
Turmeric
Turmeric is another food to prevent dry skin. Curcumin is a compound found in turmeric, containing anti-inflammatory properties.
It helps to remove the effects of dermatitis and psoriasis. Topical application of curcumin over acne works as antibiotics.
Cucumber
Cucumbers are best for hydrating dry skin. One cucumber provides 287 g water, vitamins A, K, C, folate, magnesium, zinc, potassium, phosphorus, selenium, dietary fiber, and omega-3 fatty acids. The high-water content of cucumber makes it a good food to treat dry skin. Furthermore, cucumber skin is also the best source of silica, an essential component of the tendons, muscles, cartilage, ligaments, and bones. It makes the skin healthy.
How To Treat Dry Skin Using Cucumber?
Make thin slices of cucumber, sprinkle some salt, and eat.
You can also make a salad, detox water, and a sandwich of cucumber
Add cucumber in juice or soups
Grate cucumber and include one teaspoon honey and aloe vera gel and combine. Use this mask and wipe after 20 minutes using a soft cloth immersed in lukewarm water
Dark Leafy Greens
Dark leafy greens are best for the skin. Spinach, kale, broccoli, chard, cabbage, turnip greens, collard greens, dandelion greens, are the best source of vitamin A, B, K, C, zinc, calcium, magnesium, folic acid, dietary fiber, and iron. They are also anti-inflammatory and antioxidative. Thus, they may help to heal itchy and dry skin by removing toxins from the body and soothing skin.
How To Treat Dry Skin Using Dark Leafy Greens?
You can make a smoothie of kale and smoothie.
Eat blanched dark leafy greens and stir fry them and eat with sandwiches and salads
Buy dark and fresh leafy greens. You can store them in ziplock bags but not more than 3-days.
Eggs
Eggs consist of plenty of vitamin A, E, D, choline, folate, protein, omega-6 fatty acids, omega-3 fatty acids, phosphorus, potassium, calcium, sodium, and selenium. If you are eating eggs to prevent flaky and dry skin
Eat it in low amounts, according to individual predisposition to the risk of increased cardiac issues cholesterol levels. It consists of fat-soluble vitamins that enhance the skin cell’s membrane integrity.
How To Treat Dry Skin with Eggs?
Eat 1-2 complete poached or boiled eggs in the breakfast. You can also eat scrambled eggs. Include eggs in a sandwich or salad for lunch.
Apply some egg yolk over the skin. Rinse it after ten minutes with lukewarm water.
Pomegranate
It is specifically not possible to consume pomegranate without its seeds. You need seeds also to treat your skin. Pomegranate seeds provide antioxidants and are anti-inflammatory. Therefore, they may enhance skin elasticity and lower irritation, itching, and inflammation.
Pomegranates are also a rich source of vitamin A, water, minerals. It helps to hydrate the skins cells and health the skin dryness.
How To Treat Dry Skin from Pomegranate?
Eat half a cup of pomegranate at snack time or in the morning breakfast. You can also have pomegranate in juices or salad.
Apply pomegranate oil using olive oil over the skin. Keep it for 20 minutes, and then wash it using lukewarm water.
Chamomile Tea
Chamomile tea consists of vitamin A, minerals like sodium, potassium, magnesium, calcium, iron, and folate.
Chamomile tea provides many anti-inflammatory syntheses, such as chamazulene, alpha-bisabolol, which help to soothe itchy and dry skin. It also provides antioxidant properties that help to lower toxins in the body and improve cell functions. The water content of chamomile tea helps to hydrate the skin.
How To Use Chamomile Tea for Dry Skin?
Drink one cup of chamomile tea rather than coffee.
You can also prepare chamomile iced tea and try adding ginger, lemon, and honey to flavor.
Light applies chamomile tea bags over the skin or adds in bathwater.
Water
When it is about treating dry skin, the first and essential factor is water. Water rehydrates your cells, manages homeostasis, slows down aging, and keeps cells functioning and active. Not consuming sufficient water can lead to cutaneous water loss and skin problems including flaky and dry skin. Drink 3 liters of water every day to help cell balance their shape and volume.
How Water Cure Dry Skin
If you frequently forget to drink water, keep reminders on the phone and drink
You can also include sliced fruits, spices, and herbs in water to make it more interesting.
Coconut Oil
Coconut oil has been utilized for many years to cure skin and hair problems. It is a unique medium-chain of fatty acids that make it a good oil for weight loss. Coconut oil consists of rich vitamin K and E, polyunsaturated, monounsaturated, proteins, and saturated fats. It also provides antioxidant, antibacterial, and anti-inflammation properties. It offers the skin enough amounts of fat, which is an important part of cells and moisturizes the skin.
How To Use Coconut Oil for Dry Skin?
Purchase cooking coconut oil from the supermarket and use 2-3 tablespoons of it in food cooking. You can also add it in salad dressing rather than olive oil.
Apply organic coconut oil over the skin and keep it sometime or overnight. Then take a warm shower with mild soap or gel.
Flaxseeds
One tablespoon of flaxseeds can help weight loss, constipation, prevent cancer, improve the health of the cardiovascular system and also work for dry skin. Flax seeds have rich fatty acids like omega-3 and omega-6, phytoestrogen, lignans, dietary fiber, and proteins. Flaxseeds have been discovered to lower skin irritations, roughness, scaling, transepidermal water loss, and enhance skin hydration and smoothness.
Caution:
If you have a blood-thinning problem or cardiac problem, take your physician before including flaxseeds in your everyday diet as they also cause blood thinners and interact with other medication.
How To Treat Dry Skin with Flaxseeds?
Eat flaxseed powder or milled flaxseeds to facilitate their digestion and absorption of nutrition. Include flaxseed powder to breakfast, juices, smoothies, and salad.
Include one teaspoon of yogurt to one tablespoon of flaxseed powder and combine. Apply this mask over the skin and wash it after 20 minutes.
Banana
Bananas have rich vitamins A, B, C, and D, riboflavin, niacin, copper, thiamin, zinc, calcium, iron, magnesium, potassium, folate, phosphorus, dietary fiber, which helps to remove toxins and restore skin cells. It is best to boost smoothness and glow in the skin.
Caution:
If you are suffering from kidney, diabetes problems, then take your physician’s advice.
How Banana help Dry Skin
Eat at least one banana per day. You can eat it as a snack or prepare smoothies, muffins, pancakes, breakfasts, and cakes.
You can prepare a face pack by mashing some banana, yogurt, honey and applying it on dry skin.
Aloe Vera
Aloe vera is a great miracle for dry skin. Aloe vera gel consists of vitamins, water, lipids, minerals, and choline such as copper, zinc, magnesium, chromium, potassium, calcium, magnesium, glycosides, amino acids, glucomannans, anthraquinones. Aloe vera provides antibacterial, antioxidant, and anti-inflammatory properties. It helps to moisturize, rehydrate, and soften skin. It boosts collagen synthesis and slows down aging. It also protects skin from UV radiation.
How To Cure Dry Skin with Aloe Vera?
You can eat aloe vera juice that is available in pharmacies. Avoid eating aloe vera gel or home-prepared aloe vera juice as they have fatal toxins.
Mash aloe vera gel and apply it to the skin. Keep it 20 minutes and clean it with lukewarm water.
Other remedies for dry skin
Dry skin can be not comfortable and you may need other remedies to relieve skin.
The American-Academy-of-Dermatology suggests that people:
Take bath or shower with warm water for no longer than 10 minutes.
Apply moisturizer after washing
Use an ointment in place of lotions
Use mild fragrance-free skincare products
Wear gloves during cold, before doing any task that keeps hands wet and come in contact with other substances
Wear silk and cotton panty and use hypoallergenic washing detergent
Utilize a humidifier to get moistness into the air.