Keeping skin healthy and supple during the winter months can be a difficult task. Chapped lips and itchy, flaky skin are challenges all too common with wintertime. Also, if you’re prone to eczema or other skin conditions, this is the time of year when flare-ups are most likely to occur. The cold, blustery weather may seem like our obvious nemesis, but the warmth and dry air from our central heating and toasty open fires can be equally as damaging.

The introduction of a humidifier can be one way of reducing the drying effect of the indoor air as it will add some moisture back into the air. Wintertime walks should also be embraced as a little daily fresh air can aid the skin as well as lifting the spirits. If out and about, remember to protect your skin by applying sun cream to exposed areas as even the dull winter sun has UV rays.

Having a well-balanced diet packed with vitamins and minerals always helps to keep us looking our best.

Vitamin E is a fat-soluble antioxidant and it is one of the key vitamins needed for optimal skin health. It helps to repair the skin from damage caused by the environment, sun exposure or processed foods. It is best to obtain vitamin E from food sources, such as avocados, spinach, mangos, sunflower seeds, hazelnuts and almonds. Omega 3s are healthy fats which help to keep the skin moisturised. Rich sources include salmon, mackerel, seafood, walnuts, flaxseeds and chia seeds. Foods rich in vitamin A are also recommended for keeping our skin looking healthy. Beta carotene is found in brightly coloured foods such as carrots, and is converted into vitamin A by the body.

Keeping adequately hydrated with plenty of fluids can help to counteract the drying effect of winter. Paying extra attention to moisturising the skin, especially after showering, is also a must at this time of the year. During the winter months, a nutritious diet rich in vitamins, minerals and Omega 3 will not only boost our mood but also improve our energy levels and keep our skin glowing

Skin-Loving Smoothie

Serves two

This simple smoothie delivers a nutrient-packed punch, perfect for keeping your skin looking fresh. Both avocados and sunflower seeds have impressive levels of skin-loving vitamin E. Carrots are a rich source of vitamin A, while clementines deliver a little boost from their vitamin C content. Bananas, too, are rich in vitamins and minerals. When frozen, they make for a thicker and cooler smoothie. If I ever have a stash of overripe bananas, I slice them up, place them in a zip-lock bag and pop them in the freezer for using in smoothies. They keep well in the freezer for at least one week.

1 carrot, peeled & grated

1 ripe avocado, roughly chopped

1 ripe banana, fresh or frozen

1 clementine, peeled

1 tbsp sunflower seeds

Handful of ice

Water

  • 1 Add all of the ingredients to a nutribullet or a similarly powerful blender.
  • 2 Blitz until smooth. Serve immediately.
  • Spicy Tomato & Prawn Linguine

    Serves four

    This flavoursome pasta dish can be made in minutes and it’s full of goodness. Prawns are a good source of omega 3, while tomatoes are particularly rich in lycopene. Lycopene is a powerful antioxidant that helps keep the skin healthy and protected from UV damage. Research has revealed that cooking tomatoes not only increases their level of lycopene but it also makes it easier for the body to absorb.

    300g linguine

    1 tbsp olive oil

    1 onion, finely diced

    2 garlic cloves, crushed

    2 tins tomatoes

    1 tbsp balsamic vinegar

    1 tsp sugar

    Large pinch of chilli flakes

    Sea salt and freshly ground black pepper

    350g prawns, peeled and deveined

    Handful of basil leaves, roughly torn

  • 1 Heat the olive oil in a large frying pan. Add the onions and heat over a low heat. Cook for about five minutes, stirring regularly, until tender but not coloured. Stir through the garlic and cook for one minute. Add the tomatoes, balsamic vinegar, sugar, a large pinch of chilli flakes and season with a little salt and pepper. Increase the heat. Once the sauce starts to bubble, decrease the heat and leave to simmer on a low heat for 20 minutes. Stir regularly to ensure it’s not sticking.
  • 2 Cook the linguine according to the pack’s instructions. Drain and return to the saucepan with a little of the cooking liquid.
  • 3 Stir the prawns into the tomato sauce and cook for about five minutes or until the prawns turn pink and are cooked through.
  • 4 Stir through a handful of basil leaves. Add the cooked linguine to the pan, along with about a tablespoon of the cooking liquid. Stir well to coat, and serve straight away.