As winter weather and indoor heating take their toll on skin, an aesthetic doctor has shared five nutrient-rich foods that could help reduce signs of ageing and promote a radiant complexion. Dr Keyana Emamian, medical director at Este Medical Group, says a diet rich in certain ingredients can protect against dryness and boost hydration.
The first recommended food is avocados, which are high in monounsaturated fats that lock in moisture and maintain elasticity, as well as vitamin E, an antioxidant that guards against free radical damage. Next are antioxidant-rich berries such as blueberries, strawberries and raspberries, which provide vitamin C essential for collagen production, reducing fine lines and dullness while calming winter redness.
Fatty fish, rich in omega-3 fatty acids, strengthens the skin barrier and reduces inflammation, making it particularly beneficial for combating dry, flaky skin; Dr Emamian advises eating it at least twice a week. Dark leafy greens like kale, spinach and Swiss chard supply vitamins A and C, aiding cell turnover and collagen synthesis to brighten the complexion and fade hyperpigmentation.
Finally, nuts and seeds—including almonds, walnuts, chia seeds and flaxseeds—offer vitamin E, zinc and essential fatty acids that soothe irritated skin and improve elasticity. Dr Emamian recommends adding a handful of greens to soups or smoothies for an easy winter glow boost, emphasising that these foods can make all the difference during the colder months.
