Get rid of flaky skin by adding these 5 foods to your diet

It may sound crazy to eat according to your skin type but there are studies which show that certain nutrients can help to improve dry, flaky skin and promote smooth skin. Adding just 5 foods into your diet can be a great way to complement your skin care routine and help address the root cause of flaky skin by feeding your skin cells the nutrients they need to ensure your skin cells are healthy and your skin is supple.

Nutrients that help combat flaky skin

Vitamin E

Vitamin E helps to protect skin cells from free radicals that can damage cells and lead to premature ageing and dry skin. It works as both a nutrient for healthy skin and as an antioxidant when eaten as part of a balanced diet or applied topically. In skin creams vitamin E can be added on its own as an ingredient which can be identified on ingredient labels as Tocopherol Acetate (Vitamin E) or many plant oils and extracts are rich in Vitamin E so look out for these high up on ingredient lists.

flaky skin smooth skin vitamin E

Essential Fatty acids

Multiple studies have found a connection between an imbalance of essential fatty acids and problems with skin, so having dry skin can be key indicator of an essential fatty acid deficiency. The essential fatty acids Omega 3 and 6 are considered good fats and a healthy part of any diet. Due to our modern diet which can include processed foods, we tend to have diets high in omega 6 so including more omega 3’s in your diet and avoiding or reducing eating processed foods is the way to go.

Vitamin A

Vitamin A is important for maintaining healthy skin, hair and fingernails so if you have a vitamin A deficiency, one of the first places it will show is on your skin. Choosing foods rich in vitamin A will give your skin cells the nutrients they need to prevent dry and flaky skin.

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Five foods to add to your diet for flaky skin

1.         Salmon

Fatty fish such as salmon contain large amounts of omega 3 which help to reduce inflammation in the body which can lead to the redness and swelling associated with flaky skin. While salmon is generally considered to have a lower mercury content than fish that are higher up the food chain it’s best to choose wild over farmed salmon if you have the choice.

2.         Avocado

Avocados are rich in vitamin E which is flaky skin’s best friend as it can help to soften rough skin. They are also high in Biotin which is part of the B group of vitamins. If you have a deficiency in Biotin one of the symptoms can be flaky skin, in which no amount of moisturising skin care products can solve – so eat more avocados!

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3.         Nuts

Nuts are also rich in Vitamin E which help to protect the skin from free radicals that can cause oxidative damage due to it being a potent antioxidant. Being rich in Omega 3 they are the ideal choice for vegetarians and vegans – especially walnuts which are a good source of both Vitamin E and Omega 3.

4.         Olive oil

Olive oil contains both omega 3 and omega 6 fatty acids as well as vitamin E, making it an obvious choice for skin health. It’s good to note that due to its composition olive oil is best consumed without being heated so it’s ideal for being drizzled on vegetables or salads.

5.         Carrots

Carrots contain a high amount of Vitamin A which helps skin cells to function normally so they are perfect to combat the dry skin cells that show up as flaky skin. Add them raw to salads or eat them on their own as a snack to get the highest amount of nutrients.

Upping your intake of these 5 foods, keeping hydrated and reducing your intake of caffeine and alcohol (which are both not dry skin’s best friends because of their ability to dehydrate skin cells) can help to reduce the occurrence of flakey skin and promote smooth skin. Combining this with skin care products and a skin care routine specifically for flaky skin and you’re on the right track to soft and supple skin.

flaky skin smooth skin fruits

 Skincare products for dry and flaky skin

As your skin naturally produces a thin layer of oil to protect it from damage (your acid mantle), it’s your job to help maintain this. This can be done be done by choosing a cream cleanser to cleanse away dirt and impurities while not stripping skin of this layer which some cleansers can do – especially foaming cleansers. To lock in your skin’s natural moisture using a good moisturiser is an essential step, choose one that nourishes skin with vitamins while keeping it moisturised throughout the day.

If you suffer from dry or flaky skin, head to our online store to check out our range of Certified organic products specifically formulated to provide nutrients for healthy skin. Or if it’s oily skin that’s the issue have a read of our blog Foods to avoid if you’re struggling with acne or oily skin.

If you’re interested in reading more about the studies which have found correlations between Vitamin A and Essential Fatty Acids for smooth skin head to the source of this article the National Centre for Biotechnology Information (NCBI).

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