From Flaky to Fabulous: Transform Your Dry Skin with These Superfoods

  • October 9, 2023
  • 6 Minutes

Last updated on 10/18/2023 by Souhela Ferrah

Ever since I became a mom, I started to become more aware of the changes in my baby. I could draw the lines of their hands with my eyes closed. Being a mom gave me like a superpower of observation that, mixed with this increased awareness, it made me realize how much what I cooked at home impacted the general health of my family and, specially, the health of our skin.

The correlation between diet and health became even more evident for me so I decided to write this article, after observing the changes in my own skin in the months to follow our nutritional habits changes. Here, I will go over tips and tricks that you can do at home and superfoods that you can easily add to your existing diet to provide it with all the nutrients it needs to hydrate it from within so that you get healthy-looking skin every day.

Oh, and by the way, on the topic of dry skin, you may also like to learn The Top 5 Ingredients to Look for in Skincare Products for Dry Skin.

Why do We get Dry Skin and What is it

Dry skin, also known as xerosis, is a common skin condition characterized by a deficiency in the amount of water in the most superficial layer of our skin, the epidermis. When dehydrated, our skin can appear rough, scaly, or flaky as if made of parmesan cheese shavings. It is often accompanied by tightness, especially after contact with water, with itching that can lead to cracks in the skin if left untreated, posing potential risks of bacterial infections. So, how can you restore the hydration of your skin naturally? The answer comes from a widely spoken topic in recent years, and today’s topic: superfoods.

picture of grapes and olives, superfoods for dry skin
picture of avocados, one of the best ingredients and superfoods against dry skin<br />
picture of almonds, superfood against dry skin<br />

Common Causes of Dry Skin

Our skin requires a 10–15% water content to remain supple and intact. Dry skin is caused by several physiopathological factors that change the integrity of the cutaneous barrier. Exogenous (or environmental) factors such as low humidity, cold temperatures, harsh soaps, and prolonged exposure to water and calcium can cause dry skin. It can also be influenced by endogenous factors such as genetic predisposition, aging, dietary deficiencies, and certain medical conditions. Regularly using harsh and synthetic skincare products that strip the skin’s natural oils can also result in dry skin.

The Importance of Nutrition for Healthy Skin

My mom used to tell me that we are what we eat, and thanks to her background as a natural healer, I learned to eat well to keep my body healthy. What we eat and how our body functions are very closely related; it’s the difference in whether we give our cells the necessary nutrients to function. Dry skin can be a symptom of various vitamin, zinc, or selenium deficiencies. Many nutrients are essential for life, and a proper amount of those nutrients in our diet is necessary for providing energy, building and maintaining body organs, and for various metabolic processes. The role of an unbalanced diet as a cornerstone of various skin disorders and skin diseases leading to nutritional deficiencies is well known. Ultimately, our skin reflects our internal health, and a well-balanced diet can significantly impact the quality of our skin.

Superfoods For Nourishing and Hydrating The Skin

We truly live in a time of unprecedented abundance. Having the knowledge of and access to the world’s greatest superfoods with a high degree of quality is unprecedented. Despite all the problems with our civilization, we are still making progress in becoming healthier and more aware of our planet and ourselves. Superfoods are both food and medicine, and they have elements of both. They have multiple chemical compounds that cover an array of positive effects in our bodies. So, long gone are the days of eating something just for one benefit. These marvels are the most potent, super-concentrated and nutrient-rich foods on the planet. They provide our bodies with the means to increase vital force and energy levels, and they are the best choice to implement in our diet for improving our overall health. Nourishing us from the inside, at the deepest possible level, superfoods are today’s fuel source for superheroes.

decorative image featuring various superfoods in a green tonality
picture of grapes, a superfood against dry skin
picture of various types of olives inside of a crate

Top 5 Superfoods for Hydrating Dry Skin

Including superfoods in our diet can significantly influence the amount of nutrients we give our skin to regenerate and hydrate itself. These nutrient-packed natural wonders can substantially reduce dry skin for several reasons:

  1. Rich in Antioxidants: Superfoods are often high in antioxidants, which help protect your skin against damage from harmful free radicals.
  2. Hydration: Certain superfoods have a high water content, making your skin look more plump and youthful.
  3. Essential Fatty Acids: Certain superfoods are rich in omega-3 fatty acids, which help maintain the skin’s natural oil barrier, necessary for keeping skin hydrated.
  4. Vitamins and Minerals: Many superfoods are packed with vitamins and minerals necessary for the proper physiological functions of the skin.
  5. Anti-inflammatory Properties: Some superfoods have anti-inflammatory components that can help reduce dry skin issues like redness and puffiness.
image from above of the superfood avocado, used in skincare


Avocados are packed with healthy fats, vitamins, and antioxidants, making them an excellent superfood for hydrating dry skin. The monounsaturated fats in avocados can help retain moisture in the epidermal layer of your skin, making it soft and hydrated. Also, they contain lutein and zeaxanthin, powerful antioxidants that protect the skin from damage. Additionally, the vitamins E and C in avocados help produce collagen, keeping the skin firm and wrinkle-free. And, with its delicious flavor and natural versatility, incorporating it into your diet is not a hassle.

How to incorporate avocado into your diet

A very quick, extremely healthy snack is simply snapping an avocado in two, adding some salt, and eating it with a spoon. As a mom, it’s always a great meal when there is little to clean up afterward. With avocados, the skin can also be used as a plate, making this a skin and mom happy snack. Enjoy it by adding it to salads or sandwiches, or make Mexican-style guacamole with tomatoes, onions, and some green lemon. Avocado can also be blended into smoothies for a creamier texture and added nutritional punch. Besides, avocado oil can be used in cooking or as a salad dressing. For a sweet treat, you can even try avocado-based desserts like chocolate mousse or ice cream.

image of the superfood coconut used for skincare as coconut oil


When we think of coconuts, I picture myself at the beach, under the umbrella, letting all the stress go. Coconut is a tropical and magical ingredient that can help your skin release stress and get plenty of hydration because of its healthy fats, vitamins, and minerals. The medium-chain fatty acids in coconut have strong antimicrobial properties, keeping the skin healthy and clear. Also, coconut is rich in proteins and antioxidants, which can protect and maintain the skin’s health, promote healing, and reduce signs of aging. Its hydrating properties make it a go-to natural moisturizer, helping the skin retain moisture and giving it a natural glow.

How to add coconut into your diet

Like a day at the beach, coconut can be enjoyed in multiple ways. Drink the refreshing water, snack on the tasty flesh, or cook with coconut oil. Grated coconut adds flavor and texture to a variety of dishes, from curries to desserts. Coconut milk can be used in smoothies, curries, or soups, offering a creamy consistency and a delicious taste. For a healthier, on-the-go snack option, try coconut chips.

picture of the skincare superfood olive oil

Olive Oil

Olive oil is a tasty wonder that comes to us from the Mediterranean, home of the Mediterranean Diet, which reduces heart disease and certain cancers and improves mental and physical functions. It is naturally filled with nutrients and antioxidants like vitamin E and polyphenols, which provide immense skin benefits. It is known for its exceptional moisturizing effects due to its monounsaturated fats that help replenish skin’s moisture levels. Its antioxidant properties protect the skin from damaging free radicals, thereby reducing signs of aging. Plus, its anti-inflammatory properties can help calm areas of skin irritation, making olive oil an excellent superfood for managing dry skin conditions.

How To Use Olive Oil For Cooking and Beauty Applications

Olive oil is, most likely, already integrated into your diet. Using it as a healthy alternative to butter or other oils in cooking because it pairs wonderfully with a variety of foods, from pasta and roasted vegetables to salads and grilled meats. Besides eating it, olive oil can be directly applied to the skin as a natural moisturizer since it is non-comedogenic. A weekly olive oil massage can also help improve skin hydration and overall skin health while making you feel like Cleopatra.

picture of the skincare superfood chia seeds

Chia Seeds

Chia seeds are incredibly nutritious for such a tiny seed. These seeds contain omega-3 fatty acids, proteins, vitamins, and minerals. They help maintain the health of the skin cell membrane, ensuring it retains moisture and remains hydrated. These time marvels also have a high content of antioxidants, which help protect the skin from free radical damage. Also, the high protein count in chia seeds helps repair tissue, maintaining the skin’s overall health.

How to include chia seeds in your meals

Including chia seeds in your diet is simple and straightforward. They easily absorb water and swell up, creating a gel-like consistency that adds texture to your dishes. Sprinkle them over salads, yogurt, or cereals. Use them in baking as a replacement for eggs, or make a chia seed pudding for a healthy, quick breakfast or snack. You can also mix chia seeds into your smoothies or juices, giving them a significant nutritional boost.

image from above of cut cucumber superfood on a dark surface


Cucumbers are basically liquid. Composed of about 96% water, they are an excellent hydrating and cooling food for the skin. They also contain essential nutrients like vitamins A, C, and K and minerals like magnesium and potassium. These vitamins and minerals help to soothe skin irritations and reduce swelling. Also, cucumbers are a good source of antioxidants, which help combat oxidative damage and slow aging, making cucumbers a tasty superfood for hydrating dry skin.

Fresh recipes and skincare uses for cucumber.

Cucumbers can be eaten in salads, sandwiches, and juices or by themselves as a refreshing snack. Cucumber water is another excellent way to stay hydrated while also taking advantage of the skin benefits of cucumber. Besides eating cucumbers, they can be used in a variety of DIY skincare treatments. The typical spa scene can only be complete with cucumber slices placed over the eyes to reduce puffiness.

decorative picture showing one type of superfood
decorative picture showing fatty superfood against dry skin
Decorativa picture showing natural ingredients

Top 3 Superfood-Focused Meal Ideas for Dry Skin

As an entrepreneur, creator of my own brand, and mom, I know the value of time. Sometimes, I just don’t have enough time to do everything I have to do and cook some elaborate meal for my family. I have learned that a meal doesn’t have to be complicated and lengthy to cook for it to be healthy and nourish my family. Some quick and easy-to-make recipes can save you on a busy day without impacting your family’s nutrition.

quinoa and roasted vegetable salada superfood image

Quinoa and roasted vegetable salad

A quinoa and roasted vegetable salad is a nutrient-rich meal that is particularly good for dry skin. Quinoa has a high protein count and is packed with fiber, vitamins, and minerals. Roasting vegetables like bell peppers, broccoli, and zucchini enhances their flavors and retains their nutrients. Drizzle with olive oil, sprinkle with chia seeds, and add some avocado pieces for extra skin benefits.

juicy carrot and ginger and orange superfood drink

Carrot, orange, and ginger juice

Mixing carrot, orange, and ginger makes a flavorful, skin-friendly juice blend. Carrots are rich in beta-carotene, which the body converts into skin-loving vitamin A. Oranges, packed with vitamin C, promote collagen production. Ginger adds a spicy kick that feels great in the mornings and has anti-inflammatory properties. This juice not only provides hydration but also nourishes your skin from within.

Superfood diet picture: Salmon with avocado salsa on a plate

Salmon with avocado salsa

Salmon with avocado salsa is a superfood-packed main dish perfect for those with dry skin. Salmon is high in omega-3 fatty acids, which benefit skin hydration and health. Pairing it with avocado, rich in healthy fats and skin-essential nutrients, gives you a double dose of omega-3s and healthy fats in a dish so tasty you’ll start planning for it weekly.


It’s never too late to start nourishing your skin from within by incorporating superfoods into your diet.

These nutrient-rich foods contribute to better skin health and promote overall well-being. Start by adding a few superfoods to your meals, and gradually expand as you explore new recipes and combinations. Every small step towards a balanced and nutrient-dense diet can significantly improve your skin’s hydration and overall appearance.


Are there any potential side effects of consuming too many superfoods?

Consuming a variety of superfoods in moderation is generally safe. However, some individuals may experience allergies or sensitivities to specific superfoods. It's crucial to pay attention to any adverse reactions and consult with a healthcare professional if necessary.

Can superfoods help reduce symptoms of skin conditions like eczema or psoriasis?

Not in my personal experience, but there's something to be said. While superfoods may not directly cure skin conditions, they can contribute to overall skin health and potentially alleviate some symptoms. People with skin conditions should always seek professional medical advice for a comprehensive treatment plan.

Can I replace my regular moisturizers with superfood-based remedies?

Superfood-based remedies can be a beneficial addition to your skincare routine, but they may not entirely replace traditional moisturizers. It's best to combine both for optimal hydration and skin benefits.

Are there any specific superfoods to avoid if I have certain food allergies?

Individuals with food allergies should carefully read ingredient labels and avoid superfoods that trigger their allergies. Common allergens include nuts, gluten, dairy, and certain fruits. Always consult with a healthcare professional if unsure.

How long does it take to see noticeable improvements in skin hydration after incorporating superfoods?

I think results may vary, but in my personal experience, with consistent consumption of superfoods and a well-balanced diet, improvements in skin hydration and overall appearance were noticed within a few weeks.

A10. Are there any superfoods that can worsen certain skin conditions?

While superfoods generally promote skin health, some individuals may find that specific superfoods exacerbate certain skin conditions. For example, spicy foods can trigger rosacea in some people. Pay attention to how your skin reacts to different superfoods and make adjustments accordingly.

About the Author

Souhela Ferrah
Souhela Ferrah

Researcher, mom and founder of Fields of Yarrow

Growing up in the south of France, Souhela Ferrah was surrounded by flower fields. As the daughter of a pharmacist, and with her educational background as chemist, she grew up with a strong affinity with nature and understood its power very well. Thanks to her family, her hometown and her travels around the world, she found inspiration in natural healers, herbalists and nature itself. And this was enough to motivate her to start the awarded honest skincare brand, Fields of Yarrow.
Tags: clean beauty / complexion / dry skin / flaky / health / nutrition / skin dryness / superfoods

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