'Powerhouse' foods that 'make all the difference' to skin, according to doctor

A skincare expert has revealed the top five “powerhouse” foods to help you age backwards and achieve glowing skin this winter. As winter sets in, our skin often takes the hit from harsh weather conditions.

Cold temperatures and indoor heating can strip it of moisture, leaving it dry, dull and lifeless. However, the right diet can be a powerful ally in tackling these seasonal skin challenges.

“A nutrient-rich diet can make all the difference during winter,” says aesthetic doctor Dr Keyana Emamian of Este Medical Group. “There are a few powerhouse foods that can protect your skin from dryness, boost hydration and promote a radiant glow, even in the coldest months.”

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Dr Emamian has highlighted five anti-ageing, skin-enhancing foods to include in your diet this winter for glowing, youthful skin.

Doctor's top five foods for great skin

Avocados

The cold weather can strip your skin of moisture, but avocados are here to save the day.

“Avocados are rich in monounsaturated fats that help lock in hydration and maintain skin elasticity,” explains Dr Emamian. “They’re also a fantastic source of vitamin E, an antioxidant that protects against free radical damage and supports a smooth, glowing complexion.”

Try mashing avocado onto whole-grain toast or blending it into a creamy smoothie to nourish your skin from the inside out.

Berries

Winter is the perfect time to up your intake of antioxidant-rich berries, such as blueberries, strawberries and raspberries. “Berries are packed with vitamin C, which is essential for collagen production,” says Dr Emamian. “Collagen is the protein responsible for keeping your skin firm and youthful, and consuming berries regularly can reduce the appearance of fine lines and dullness.”

Dr Emamian also notes that the anti-inflammatory properties of berries can help calm winter redness and irritation, making them a seasonal skincare staple.

Fatty fish

Hydration is critical for healthy skin during winter, and fatty fish like salmon, mackerel and sardines are some of the best dietary sources of omega-3 fatty acids. “Omega-3s strengthen the skin barrier, locking in moisture and reducing inflammation,” explains Dr Emamian. “They’re particularly beneficial for combating winter dryness and flaky skin.”

For optimal results, aim to include fatty fish in your meals at least twice a week.

Leafy greens

Dark, leafy greens like kale, spinach and Swiss chard are winter powerhouses for your skin. “Leafy greens are rich in vitamins A and C, which promote skin repair and renewal,” Dr Emamian says. “Vitamin A helps with cell turnover, giving you a brighter complexion, while vitamin C boosts collagen and helps fade hyperpigmentation.”

Dr Emamian recommends adding a handful of greens to soups, stews, or smoothies for an easy winter glow boost.

Nuts and seeds

During winter, your skin needs all the hydration and protection it can get. Nuts and seeds deliver just that. “Almonds, walnuts, chia seeds and flaxseeds are rich in vitamin E, zinc and essential fatty acids, which help soothe dry, irritated skin and improve elasticity,” says Dr Emamian. She suggests keeping a small portion of nuts or a sprinkle of seeds on hand as a quick, skin-loving snack.