Top 7 Foods to Fight Dry Skin Naturally from the Inside Out

If your skin feels dry all the time, you’re not alone. While cold weather and harsh soaps are common culprits, dry skin often reflects what’s happening inside your body, not only what’s going on outside.

“Dry skin is frequently a sign of internal imbalance,” says Kelly, a U.S.-based esthetician. “It’s often triggered by dehydration, but it can also be worsened by a lack of healthy fats and essential vitamins in the diet, which results in dull, flaky skin.”

How do you repair it?

Kelly emphasizes that you can’t rely solely on moisturizers. “Topical creams help, but the real support has to come from within, through the food you eat". One of her top recommendations is to eat avocado daily. It’s packed with healthy monounsaturated fats, vitamin E, and antioxidants that boost skin elasticity and protect against free radicals that strip the skin of moisture.

To maintain healthy, hydrated skin all year round, Kelly suggests incorporating one or more of the following foods into your daily routine:

7 Best Foods for Nourishing Dry Skin From the Inside Out

1. Avocado – Rich in monounsaturated fats, vitamin E, and antioxidants, avocado helps improve skin elasticity, softens texture, and defends against free radical damage.

2. Nuts and Seeds – Especially almonds, walnuts, chia seeds, and flaxseeds. They provide omega-3 and omega-6 fatty acids that support skin barrier function and prevent dryness and flaking.

3. Cucumbers – Made up of over 95% water and packed with silica, a mineral that helps build connective tissue and maintain skin flexibility.

4. Sweet Potatoes & Carrots – These orange root vegetables are high in beta-carotene, a powerful antioxidant that converts to vitamin A in the body, aiding skin cell repair and hydration.

5. Fatty Fish – Salmon, mackerel, and sardines are rich in omega-3s, which reduce inflammation, strengthen cell membranes, and reinforce the skin’s natural moisture barrier.

6. Water (and more water) – It may be obvious, but dehydration is a major cause of dry skin. Aim for at least 8 cups of water daily, including herbal teas or naturally flavored water.

7. Cold-Pressed Olive Oil – Just one tablespoon a day delivers high-quality fats and antioxidants that help preserve skin moisture and protect skin cells from oxidative stress.

For smoother, more hydrated skin, don’t just slather on lotion, but feed your skin from the inside out. A balanced, nutrient-rich diet can make a lasting difference in how your skin looks and feels.