Health + Fitness

Skin Hacks From A Naturopath

by Rebekah Russell

Thumbnail Winterskin
Blackmores naturopath, Rebekah Russell, shares her top foods to help keep your skin staying smooth and glowing and ready for Spring...

Our diet doesn’t just keep our insides healthy, it can also be responsible for the appearance of our skin too. However, during the colder months, our skin’s protective coat can gradually become run down due to a combination of dry winds, heating devices, hotter showers and less exposure to the sun. Blackmores naturopath, Rebekah Russell, shares her top foods to help keep your skin staying smooth and glowing, with health and vitality, all winter long.

Why vitamin C is your friend

Foods which contain vitamin C are a must in your skin-care regime, as it’s a classic immune friendly ingredient, and also acts as a beauty booster by helping support skin suppleness. Good food sources of vitamin C include fresh fruits and green leafy vegetables. Add bell peppers, spinach, broccoli, parsley and citrus fruits to your shopping list. Another way to make sure your body is absorbing vitamin C is to make sure you include bioflavonoids, which can be found in green peppers, lemons, limes and oranges.

Zinc isn’t just for summer

Foods rich in zinc can help improve the appearance of your skin by assisting with skin repair and strength. If you find that you have cracks at the corner of your mouth which won’t go away, or you have blemishes, then it may be a sign you need more zinc in your diet. Good foods to enjoy include, red meat, poultry, seafood, beans, nuts, whole grains, and dairy products.

Gut instinct

The saying, ‘you are what you eat’, means that a healthy diet and optimal digestive function can deliver all the nutrients, vitamins and minerals that support skin quality, repair and protection. To support your good gut bacteria and ensure a healthy digestive system, it’s important to include probiotics in your diet. Probiotic rich foods to include are yoghurt, miso, sauerkraut, kimchi and kefir.


Of course, whilst water is not a food and drinking it may lose its appeal in the cooler months, water is just as important for your winter health and skin. Heated indoor environments and cold windy days also add to the mix, by drying your skin out. Try aiming for around eight glasses a day to rehydrate your skin and if you need something a bit more exciting than water alone, look to add lemon and mint or mix it up with a warming cup of herbal tea.

Rebekah Russell is a degree-qualified naturopath with over 10 years significant experience in the complementary therapies industry. Rebekah is an Advisory Naturopath at Blackmores, and also works in a clinic on Sydney’s northern beaches as part of a team with integrative doctors and other allied health professionals.


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