Winter Diet for Glowing Skin: Seasonal Foods and Simple Habits
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Winter in India brings some of the best produce of the year: carrots, spinach, methi, amla, oranges, guava and more. It also brings dry air, less thirst and heavier festive food. A balanced winter diet, together with a simple skincare routine, supports skin that looks and feels healthy.
Why winter changes how we eat and drink
- Less thirst, so many people drink less water.
- More fried and sweet food during festivals and weddings.
- More tea and coffee to stay warm.
- Less movement on cold mornings.
Seasonal vegetables to enjoy
- Carrots and beetroot in salads, halwa or sabzi.
- Leafy greens such as spinach, methi, sarson and bathua.
- Peas, cauliflower and cabbage.
- Sweet potato roasted or in chaat.
Seasonal fruit
- Oranges and kinnow.
- Guava.
- Amla, fresh, as murabba in moderation, or in chutney.
- Papaya and pomegranate.
Nuts, seeds and healthy fats
- Almonds, walnuts and peanuts in small handfuls.
- Til (sesame) in chikki or laddoo, in moderation.
- Flax and pumpkin seeds sprinkled on food.
- A little ghee as part of a balanced diet.
Protein
Dal, rajma, chana, paneer, curd, eggs, fish or chicken help make meals balanced and filling.
Water in winter
- Keep a bottle nearby even when you are not thirsty.
- Drink warm water if cold water puts you off.
- Soups, dal and herbal teas add to your fluids.
- Balance tea and coffee with plain water.
Read how much water for healthy-looking skin.
A sample winter day
| Meal | Idea |
|---|---|
| Breakfast | Methi or vegetable paratha with curd, and an orange |
| Mid-morning | A handful of nuts and warm water |
| Lunch | Dal, sabzi of seasonal greens, roti or rice, carrot salad |
| Evening | Guava or roasted chana with tea |
| Dinner | Vegetable soup and a light meal with protein |
Festive season balance
Enjoy sweets and fried snacks at celebrations, and balance them with simple, home-cooked meals on other days. Drink water between rich meals.
Any changes to your diet for a health condition should be discussed with a doctor.
Pair diet with skincare
Food works alongside a gentle winter routine: lukewarm water, moisturiser and sunscreen. See our winter skincare routine and diet for glowing skin.
A personal diet and water plan
The Theraglam Glow Scan includes a diet and water plan alongside your personal skin routine with helpful ingredients, exercises with pictures, face massage moves with step-by-step diagrams and a daily to-do list, all built from 3 photos and a short quiz.
Quick questions
Do I need less water in winter? You may feel less thirsty, but your body still needs water. Keep a bottle nearby and sip through the day.
Are til laddoos and chikki good for skin? Sesame is a traditional winter food. Enjoy them in moderation as part of a balanced diet.
Can diet alone give glowing skin? No. Diet works best together with sleep, water, movement and a gentle skincare routine.
Start my Glow Scan: 3 photos and a short quiz become your personal skin, diet and face massage plan, sent by email within about 2 hours. Rs 599, one time.
Glow Scan and this article give skincare and lifestyle guidance, not medical advice. For a skin or health condition, please see a doctor or dermatologist.