Dry skin may be as a result of a poorly diversified diet. As a vital body organ, the skin requires proper nourishment and care to prevent dryness. People with dry skins should aim at modifying their diet gradually by doing the following;
Eat Fresh fruits /fresh fruit juices and green leafy vegetables; one should eat at least 3 fruit servings per day or even drink fresh fruit juices to ensure that they obtain the nutritional benefits in the fruits. Fruits contain a variety of vitamins relevant for a healthy skin. Such vitamins include; vitamin C, E, A. Vitamin C is necessary for the regular manufacturing and repairing of tissue cells as well as aiding in the production of the collagen protein. Collagen protein is necessary for the development of the skin and tissue cells. Vitamin C is present in citrus fruits like oranges, lemons as well as other fruits like mangoes, pawpaw’s, watermelons, apples, avocado etc.
It is an anti oxidant which fights against free radicals in the body cells to prevent cell damage due to oxidation reactions thus preventing dryness, wrinkling, and accumulation of cancerous particles (free radicals) in the body. Just like Vitamin C, Vitamin E is also an antioxidant that provides protective functions to the skin cells and all body cells. Vitamin C, E are found in fresh fruits and green leafy vegetables. Green leafy vegetables may include dodo, nakatti, cabbage, lettuce, sukumawiki, collard, broccoli etc.
It is important to note that these fresh fruits are high in water content for example watermelons, cucumber, mangoes, pawpaw’s, pine apples etc which helps rehydrate the skin cells thus preventing skin dryness. In addition, one should eat foods rich in beta carotenes for example, carrots, sweet potatoes, because of their protective functions.
Vitamin A helps in sebum production. Sebum is a natural oil produced by the body by the skin to prevent dryness of the skin and keep it hydrated. Vitamin A can be supplemented in diet by eating foods rich in Vitamin A for example egg York, spinach, collards, ovacado etc.
Eat plenty of Nuts; Nuts like ground nuts, simsim, coconuts, and all other types of nuts are healthier food options. They contain Vitamin E which protects the skin from Oxidative cell damage by fighting against free radicals (cancerous particles) that may accumulate in the body.
Foods rich in Omega 3 fatty acids; Omega 3 fatty acids are essential body fats that are found in fish and fish products and Avocado as well. They are healthier fatty acids required by the body for brain functioning, retaining moisture and strengthening the skin barriers. They can be found in all types of fish and fish oils. They are healthier for the heart too.
Use of vegetable cooking oil instead of lard/ animal fats or hydrogenated fats and oils; one could use olive or palm oil for meal preparation instead of using other unhealthier fats/ oils. Olive and palm oil are rich in Vitamin E and omega 3 fatty acids. These vegetable oils prevent the skin from dryness.
Lastly, one should drinking plenty of water (at least 6- 8 glasses of water per day) or increase fluid intake per day because it helps rehydrate the skin and prevents dryness especially during dry seasons.