Eat Your Way to Radiant Skin: 7 Winter Foods for a Glow

Maintaining healthy, glowing skin in the winter is no easy feat. Dry, cold air can weaken the skin barrier and is often difficult to manage with topical products, such as moisturizers, alone. Supporting skin health during the colder months starts from within by choosing foods that help counteract seasonal dryness. Ahead, registered nutritionists and dietitians share seven foods to prioritize in the winter to promote radiant skin from within. By focusing on hydration, healthy fats, and vitamin-rich options, you can help maintain a strong, resilient skin barrier throughout the season. Key Nutrients Your Skin Needs in the Winter Omega-3 fatty acids: This nutrient is essential for reducing inflammation, supporting the skin's lipid barrier, and increasing collagen production. "Omega-3-rich foods fight inflammation and help the cell membrane stay moist," says Adiana Castro, MS, RDN, CLT, a NYC-based metabolic dietitian and owner of Compass Nutrition. "A lack of good fats can promote dry and flaky skin." Vitamin A: Many dermatologic treatments and products are derived from vitamin A compounds to promote skin cell turnover and repair, but it's just as important to consume vitamin A through fruits and vegetables to support overall skin health. Vitamin C: Not only is vitamin C essential for your immune system, but it's also critical for collagen synthesis and helps maintain a resilient skin barrier. According to Francesca Alfano, MS, CDN, CNS, IFNCP, a functional nutritionist and founder of Francesca Alfano Nutrition, it's a powerful antioxidant that protects the skin from environmental stressors that cause dryness and dullness. Vitamin D: For a strong skin barrier, healthy skin cell growth, and protection from sun damage, Castro recommends keeping foods rich in vitamin D in your winter diet lineup. Vitamin E: Vitamin E works hand in hand with vitamin C to protect the skin from oxidative stress, says Alfano. "It plays a key role in maintaining skin barrier integrity and defending against damage from cold weather," she adds. 7 Foods to Eat This Winter for Glowing Skin Add these foods to your plate to stave off winter dryness. Wild-Caught Salmon One of the most effective ways to get enough omega-3 fatty acids is by eating fatty fish, such as wild-caught salmon. Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist at Flawless Bloom, recommends aiming for at least two servings of fatty fish each week. Pairing fish with healthy fats, such as olive oil, and antioxidant-rich vegetables further supports skin health and makes for a simple and delicious meal for any night of the week. For those who are allergic to fish or prefer not to eat it, Castro says a daily 2 grams of EPA/DHA omega-3 supplement can help fill the gap, but be sure to consult with your healthcare provider. Colorful Vegetables and Sweet Potatoes Deeply colored vegetables and sweet potatoes are rich in vitamin A and antioxidants that help support a healthy winter glow, according to Alfano. Adding foods such as carrots, squash, spinach, and broccoli to your winter meals can promote skin cell turnover and repair, resulting in smoother, more resilient skin. Sweet potatoes, in particular, supply beta-carotene and complex carbohydrates that help keep blood sugar levels steady, Kevin Hayavi, medical director and managing partner at Beverly Hills Physicians, explains. This stability can reduce inflammation that may otherwise contribute to common winter skin concerns. Vitamin-C Packed Fruits To help fight winter dryness and dullness, focus on fruits that are high in vitamin C. Fresh fruits deliver this skin-protecting nutrient along with added hydration, Lisa Moskovitz, founder of NY Nutrition Group, notes. When grocery shopping, prioritize options such as berries, citrus fruits like grapefruits and oranges, and apples. Healthy Fats Incorporating healthy fats into your diet helps maintain skin elasticity, hydration, and barrier function while also reducing inflammation throughout the body. Eating avocados, nuts, and seeds a few times a week, and adding extra-virgin olive oil to vegetables and salads, are simple ways to ensure you are getting enough skin-supporting fats. Healthy fats play a particularly important role during the winter, Alfano explains. Avocados supply monounsaturated fats along with vitamins E and C, which help lock in moisture and protect the skin from oxidative stress. Fermented Foods A healthy gut microbiome plays a key role in supporting the skin's immune response, hormone balance, and inflammation control, all of which contribute to a clear, radiant complexion year-round. Including fermented foods that are packed with probiotics and prebiotics, such as yogurt and kefir, in your diet is an easy way to support gut and skin health. Castro recommends starting with a small amount, such as about 1 tablespoon per day, and gradually increasing to up to a half cup daily. This gradual approach helps nourish beneficial gut bacteria while allowing your digestive system time to adjust. Protein-Rich Staples Protein-rich foods, such as eggs, beans, and lentils, supply the amino acids needed to support collagen production and skin repair. These foods also help keep blood sugar levels steady, which can promote clearer skin and more efficient healing throughout the winter months. Castro recommends including protein at every meal, especially in warming options such as soups and stews. Dishes made with beans, lentils, meat, poultry, or seafood can help stabilize insulin levels while contributing extra hydration during colder weather. Hydrating Foods and Fluids Staying hydrated is especially important during the winter, when cold outdoor air and indoor heating can quickly dry out the skin. Drinking enough fluids and incorporating hydrating foods into your diet can help maintain skin moisture and elasticity.