How to take care of your skin and health in winter with fruits and vegetables

Winter can be harsh on your skin and health. The cold, dry and windy weather can make your skin lose its moisture and natural oils, leaving it dry, flaky, irritated or chapped. Your health can also suffer from lower immunity, increased inflammation, and reduced vitamin D levels. But don’t worry, you can take care of your skin and health in winter with fruits and vegetables.

Fruits and vegetables are your best friends in winter. They are full of vitamins, minerals, fibre and antioxidants that can protect your skin and health from winter damage. Here are some tips on how to use fruits and vegetables for skin care and health care in winter:

Skin care tips

  • Keep your skin moisturised with a rich, hydrating cream that has ingredients like hyaluronic acid, ceramides, and antioxidants. They can help your skin hold on to moisture, strengthen its barrier, and fight off free radicals that can damage your skin.
  • Don’t forget to apply sunscreen every day, even on cloudy days, to protect your skin from the sun’s harmful rays. They can cause sunburn, premature aging, and skin cancer. Choose a sunscreen that protects you from both UVA and UVB rays, and has at least SPF 30. Reapply it every two hours, especially if you sweat or wipe your face.
  • Give your skin a gentle exfoliation once a week with a mild scrub or peel that has fruit enzymes, alpha hydroxy acids, or salicylic acid. They can help you get rid of dead skin cells, unclog your pores, and make your skin smoother and brighter.
  • Eat more fruits and vegetables that have a lot of vitamin C, such as oranges, strawberries, kiwis, peppers, and broccoli. Vitamin C is a powerful antioxidant that can help your skin make more collagen, which keeps your skin firm and elastic. Vitamin C can also brighten your skin and reduce inflammation.
  • Drink plenty of water and herbal teas to hydrate your skin from the inside and flush out toxins. You can also add some lemon, ginger, or honey to your drinks for extra benefits. Lemon can help your body absorb more vitamin C, ginger can warm you up and improve your blood circulation, and honey can soothe your throat and skin.

Health care tips

  • Boost your immunity with fruits and vegetables that have a lot of vitamin A, such as carrots, sweet potatoes, spinach, and mangoes. Vitamin A can help your body maintain the mucous membranes that line your nose, mouth, lungs, and gut, which are the first line of defence against germs.
  • Reduce inflammation with fruits and vegetables that have a lot of flavonoids, such as apples, grapes, onions, and kale. Flavonoids are plant compounds that can help your immune system work better, stop inflammation, and get rid of free radicals that can harm your cells.
  • Increase your vitamin D intake with foods like mushrooms, fortified cereals, and dairy products. Vitamin D is a hormone that can help your immune system function properly, help your body absorb more calcium, and improve your mood. Vitamin D deficiency is common in winter because you get less sun exposure and can increase the risk of infections, osteoporosis, and depression.
  • Eat more fruits and vegetables that have a lot of fibre, such as pears, bananas, avocados, and beans. Fibre can help you lower your cholesterol, blood pressure, and blood sugar levels, as well as improve your digestion and bowel movements. Fibre can also feed the good bacteria in your gut, which can support your immunity and mental health.
  • Stay active and exercise regularly to keep your body and mind healthy. Exercise can increase your blood flow, oxygen delivery, and nutrient uptake to your skin and organs, as well as release endorphins, serotonin, and dopamine, which are hormones that can make you feel good, energetic, and motivated.


Fruits and vegetables are not only tasty, but also good for your skin and health in winter. By following these tips, you can enjoy the winter season with glowing skin and a strong immune system.

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