Adequate and balanced nutrition is very important for our health. Adequate utilization of all nutrients in the daily diet will support the overall health of the body and play a major role in skin health.

Our skin also has the ability to protect our body against external factors. It balances water loss and body temperature by sweating for homeostasis, which we call the internal balance in our body. The skin needs to be healthy to fulfill all these tasks. We can balance the health of our skin with our diet. Besides all these, there are also external factors that affect the shape of our skin.

Which Factors Affect Our Skin Health?

  • Environmental and climatic factors
  • Ultraviolet rays (UV)
  • Hormonal disorders
  • Toxic and allergenic compounds
  • Free radicals
  • Mechanical damages
  • Genetics
  • Stress
  • Irregular and insufficient sleep
  • Smoking, alcohol consumption

Due to such situations that occur with the winter months, collagen and elastin fibers that give the skin its elasticity and quality wear out, causing the skin to lose its elasticity. Premature aging, sagging and wrinkles occur on the skin. As it negatively affects overall health, the absorption of vitamins and minerals in the skin is reduced, the skin is not nourished, and problems such as dry skin, acne, herpes, eczema, and flaky skin often arise because of this.

One of the most important conditions for healthy skin is to nourish it from the inside and outside. Studies have proven that the cause of skin disorders is nutritional deficiency; it has been observed that skin disorders improve with the supplementation of vitamins, minerals and essential oils.

Which Food Groups Should You Pay Attention to Consume?

Water: It is so important that it can be called the key to healthy skin. Water is essential for the functioning of many systems in our body, especially the circulatory and excretory systems. It has many important tasks such as facilitating the removal of harmful substances from our body, keeping the skin moisturized, accelerating metabolism, preventing skin dryness. Daily consumption of 2.5-3 liters of water is recommended for healthy skin.

Dry skin and exfoliation of the skin are problems observed in the winter months with the cold weather. Although the desire to consume water decreases, especially during these months, it is necessary not to wait for thirst to drink water and to take care to consume enough water. Don’t forget to activate our water reminders by turning on the notifications of our Pedometer app!

Omega-3 fatty acids: Omega-3 fatty acids (PUFAs – polyunsaturated fatty acids) are a nutritional compound with very powerful benefits for the body and brain.

  • Thanks to its anti-inflammatory properties, it fights against inflammation on the skin.
  • Protects the skin against sunburn and sun damage.
  • Provides a radiant appearance by moisturizing the skin.
  • According to a study, it was observed that the moisture of the skin of women who consumed half a teaspoon of flaxseed oil every day for 12 weeks increased by 39%.
  • Fights against wrinkles.
  • In case of inflammation in the skin, collagen wears out and wrinkles occur, especially around the forehead, lips and eyes.
  • Consumption of foods rich in omega-3 such as fish, spinach, kidney beans, chia seeds, flax seeds has a protective effect against these wrinkles.


Vitamin A: Vitamin A contains retinols and beta-carotenes, which improve acne and skin blemishes. Beta carotenes are found especially in orange and red colored fruits and vegetables. It helps protect collagen and elastin fibers by fighting inflammation, which slows down skin aging.

Vitamin B3 (Niacin): It plays an effective role in reducing the aged appearance of the skin and whitening the skin. Deficiency causes skin inflammation called dermatitis. It also prevents acne formation and has a healing effect on acne. Brown rice, liver, legumes, walnuts, potatoes, wheat are foods rich in niacin. You should not forget that vitamin B is also important for skin health.

Vitamin B5 (Pantothenic Acid): Prevents excessive water loss from the skin and strengthens the function of the skin barrier. It is abundant in whole grains, avocados, eggs and yeasts.

Vitamin C: Vitamin C has an important place in skin health as well as being effective on general health. Its most important feature is that it helps collagen production. With this feature, it tightens the skin and makes it look plump. At the same time, since it has antioxidant properties, it neutralizes the free radicals accumulated in the cells, nourishes and energizes the skin. It is found in high amounts in dark green leafy vegetables, broccoli, strawberries, citrus fruits.

Vitamin E: Another vitamin with antioxidant properties is vitamin E. Prevents free radical formation. It plays a role in cell regeneration and helps to get rid of acne problems with this feature. It is effective in making the skin look young and soft. Walnuts, oilseeds (flaxseeds, sunflower seeds, pumpkin seeds, etc.), vegetable oils are foods rich in vitamin E.

Fruits and Vegetables

As the weather gets colder, complaints of dry and cracked skin appear. One of the most important conditions of proper nutrition is to consume vegetables and fruits in season. The fall and winter months are also full of vegetables and fruits that will protect the skin against problems such as dryness and cracking and meet the needs of the skin.

Winter fruits and vegetables are rich in vitamin C and E. At the same time, since the fish season opens in winter, consuming oily fish twice a week will also improve skin health and quality.

  • Grapefruit
  • Pomegranate
  • Carrot
  • Spinach
  • Pumpkin
  • Broccoli
  • Avocado
  • Sweet potato
  • Fatty fish such as salmon and anchovies
  • Liver
  • Pumpkin seeds
  • Foods such as flaxseed are among the most effective foods for skin health.

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