As the first line of defense against bacteria, our skin, which is the largest organ in the body, has its own specific nutrition needs. While the winter months mean lower risk of sun damage, our skin still needs TLC via a balanced diet and an influx of specific nutrients. In this post, we’ll discuss skin’s anatomy, what a skin-healthy diet looks like, and which foods to focus on to achieve glowing winter skin. Ready? Let’s glow!

Skin 101

Skin is made up of two layers: the epidermis – the upper layer, and the dermis – the lower layer. The epidermis acts as the main barrier to the outside world by protecting against harmful pathogens and foreign invaders. The dermis provides structure and nourishment to the epidermis. 

When skin layers are healthy and nourished, the body has a better chance of warding off foreign invaders. As a bonus, healthy skin = glowing winter skin! For both aesthetics and health, it makes sense to eat foods and drink fluids that support our body’s natural armor. So here’s the “skin-ny” on which foods and drinks support glowing winter skin, where to find them on Thistle’s menu, and how to incorporate them into the meals you cook at home. 

Winter Skin Facts

Your skin’s needs will change throughout the seasons. For glowing winter skin, keep in mind the following:

• Air is colder and dryer in winter. The air pumped out by furnaces is typically no better. Less humidity in the air causes your skin to lose moisture more quickly. Adequate moisturization and hydration are key!
• Sunburn can happen in winter! Especially when snow cover is present. Since snow reflects light, your skin will get hit with the sun’s rays from above and below. Wear sunscreen year-round.

Balanced Nutrition for Glowing Winter Skin

For most people, a diet with balanced macronutrients (protein, fat and carbohydrates) supports general wellness, and skin health is no different! Specifically, including unsaturated fats, complex carbohydrates, and complete proteins supports strong and supple skin. That’s right: consider eating well a top winter skin beauty tip!

Healthy Fats for Glowing Winter Skin

Fat sources come in two forms -- saturated and unsaturated. Saturated fats, found largely in animal products and tropical oils, are best consumed in moderation for skin (and general) health. Unsaturated fats are often plant-based, with the exception of fatty fish. Major sources include nuts, seeds (and nut and seed oils and butters), avocado, and soybeans. 

Adding more unsaturated fats, particularly omega 3 fats, to one’s diet supports  glowing winter skin because these particular fats produce an anti-inflammatory effect. Omega 3 fats are found in foods like walnuts, chia seeds, seaweed, leafy greens, and fatty fish. Thistle loves to incorporate omega 3s in meals and snacks . Our Fig Sunflower Reishi Smoothie, Waldorf Salad, and Fig & Hazelnut Bar are all great choices when looking to include more plant-based omega 3 fats in your diet!

Complex Carbohydrates for Glowing Winter Skin

Simple, or refined carbohydrates are most often grains that have some or all of the outer, fibrous parts removed; think of white flour as an example. Ingredients with added sugars also fall into this category. Complex carbohydrates, on the other hand, still contain at least some of their fibrous nature. Unlike refined carbohydrates, complex carbohydrates are lower glycemic -- this means that once consumed, they cause a gentler rise in blood sugar and a more steady release of energy. 

Studies reflect that a lower glycemic diet supports clear, glowing winter skin, so you’ll want to include more whole grains, legumes, fruits, and vegetables in your meals! Thistle’s Sprouted Brown Rice Pudding with Cardamom, Banh Mi Salad Bowl, and Za'atar Hummus & Veggie Plate all contain low to moderate glycemic index ingredients, and are great additions to your skin-healthy diet regimen.

Protein for Glowing Winter Skin

Protein is another essential component of a glowing winter skin diet because it helps support collagen production. Collagen is the main source of structural support to your body's tissues and skin, and is made up of amino acids – the building blocks that create protein’s structure. Eating a wide range of protein sources helps ensure that you consume all essential amino acids, which in turn supports healthy and glowing winter skin. 

Thistle follows nutrition guidelines when creating meals, including protein minimums for each menu item. Some of our most protein-rich meals include Southwest Sweet Potato Taco Salad, Jollof Rice Bowl, and Patatas Bravas Scramble. These dishes will have you well on your way to glowing winter skin.

Fluids for Glowing Winter Skin

Lastly, including plenty of low to zero calorie fluids in your diet is paramount to glowing winter skin. Water serves many functions in the body including transporting nutrients and moisture to skin so that it’s fresh and plump-looking. 

The amount of water needed for glowing winter skin will range based on factors like age, activity level, and body composition. Many of Thistle’s juice offerings meet the criteria for low calorie sources of fluids. In particular, our Intense Greens and Hearty Greens juices make for solid choices and add 12 oz of fluids each to your daily total!

Specific Micronutrients for Glowing Winter Skin

Certain vitamins and minerals also contribute to glowing winter skin. In particular, antioxidants like vitamins C and E help combat environmental stressors that negatively impact skin health. Trace elements like copper, zinc and iron are linked with strong skin immunity and reduced inflammation. 

Vitamins and minerals are found in abundance in fruits and vegetables.Thistle’s plant-forward meals make consuming these nutrients easy and tasty. We recommend our Harvest Root Salad, Jollof Rice Bowl, and our Vadouvan Scramble with Green Pea Chutney for tasty and nutritious ways to eat your way to glowing winter skin.

A Day of Eating for Glowing Winter Skin

Here’s a sample day of eating that highlights nutrients supportive of gorgeous winter skin.

Breakfast:

Thistle’s Vadouvan Scramble with Green Pea Chutney (complex carbohydrates, vitamin C, protein, omega 3 fats)

Lunch:

Seaweed sushi wraps (omega 3 fats, iron) with spinach, bell pepper and mushrooms (vitamin C, iron, complex carbohydrates), salmon (omega 3 fats, protein) and/or tofu (protein) and avocado (vitamin C, vitamin E, complex carbohydrates/fiber, iron, zinc, copper)

Snack:

Banana (complex carbohydrates) dipped in almond butter (vitamin E, protein)

Dinner:

Thistle’s Chana Masala with Basmati Biryani (complex carbohydrates, protein, vitamin C, iron, zinc)

As the temperature drops and you add lots of warm layers, don’t neglect your first, in-born layer – your skin!  Eating a balanced diet with plenty of fruits, vegetables, proteins, and complex carbohydrates is a wonderful place to start. Focusing on adding color to meals is an easy way to include the vitamins and minerals that will further support glowing winter skin. Including Thistle’s plant-based meals makes this process easy, and takes the “complex” out of achieving your best winter “complex-ion” yet.

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