skin - 2023

The best foods to protect your skin on cold days

While in summer most skin conditions improve with more contact with sunlight, autumn brings with it the opposite effect. According to many studies on the subject, this time of year encourages the aggravation of existing diseases, thus becoming one of the seasons with more problems of dryness and itching skin. Changes in temperature, reduced exposure to ultraviolet radiation and the appearance of fungi due to humidity increase the risk of dehydration, pigmented lesions, lack of brightness, peeling, accumulation of dead cells or even small wounds.

The most frequent illnesses in autumn include atopic dermatitis, psoriasis, acne, xerosis and itchy skin. Fortunately, “if the skin is healthy, hydrated and perfectly structured, the agents that produce these aggressions bounce back and do no harm to that dermis. However, if the skin is damaged, as occurs in the aforementioned diseases, is more susceptible to problems and consequences such as itching and irritation,” explain from the medical portal Web Consultations.

If the skin is hydrated and healthy, the agents that produce these aggressions bounce back and do no harm

This is where the use of nutrient creams, thermal fabric garments, quick warm baths and, of course, food come into play. Although it may seem like a minor factor, the diet we follow on a daily basis has the power to care for and protect our skin from the inside of the body, a quality far more powerful than that of the elements exposed above. What foods help protect our skin from the autumnal cold?

Green Tea

According to a study published in the Journal of the American College of Nutrition, this ancient drink reduces cold symptoms and acts as a powerful skin moisturizer. It also helps protect it from cancer by killing damaged cells by blocking a protein they need to spread through the body.


The pomegranate is a fruit rich in vitamins A, C and E, potassium and other minerals such as calcium or phosphorus. This large amount of antioxidants helps fight skin inflammation, increases blood flow, reduces acne, fights the symptoms of aging and is a great source of hydration. In addition, its regenerative and anti-inflammatory power becomes the best ally of those who suffer from psoriasis and eczema. However, within its composition, it is the ellagic acid that takes all the limelight by promoting the production of collagen.

Blue fish

The oily fish, rich in healthy fats and omega 3, is a fundamental element to prevent cerebrovascular diseases, lower cholesterol, preserve strong bones and slow down the aging of organs, among other functions. However, one of its most unknown properties is closely related to skin health. These unsaturated fats are able to regenerate it, protect the cell membrane and therefore prevent it from becoming inflamed or dry with seasonal change. Tuna or salmon are the most recommended options.


Consuming one avocado a day brings a multitude of essential nutrients to the skin such as vitamins E, A, D and B, and high quality, easily absorbed proteins. These provide extra hydration and luminosity, and neutralize the damage of free radicals, which contribute to the cellular deterioration of many diseases and the aging of the body, according to the Spanish Academy of Dermatology and Venereology. For this reason, this fruit has become an excellent natural product for cosmetics.

Pure cocoa

Are you a chocolate lover and also want to take care of your skin? You’re in luck because the high levels of flavonoids – more specifically epicatechina – in cocoa also moisturize and soften the skin, making it more resistant to external agents. According to one study, drinking one cup of chocolate a day for 12 weeks improves skin texture. This is because it increases blood flow, promotes the passage of nutrients and the supply of oxygen.


In summer, carrot is also one of the most beneficial foods for our skin, as it provides extra protection against the sun’s rays. However, its skin properties do not end there. It is a vegetable capable of removing blemishes and scars and maintaining the elasticity of the skin thanks to collagen. The beta-carotene included in its composition helps repair the tissues and its antioxidants treat diseases as common at this time of year as dermatitis, acne or rashes.

Dried fruit

Almonds, hazelnuts, raisins, dates or nuts, among other nuts, are great allies for skin health. First of all, they are rich in vitamins A, E and F, whose antioxidant and anti-aging effect keeps the epidermis smooth and elastic. They also provide a good amount of protein and alpha-linolenic acid, which protects and revitalizes the skin. They also prevent the appearance of premature wrinkles and act as a barrier against the cold and autumn air.

Also read: What is a balanced meal?