By the time winter really sets in, most people are feeling it on their skin and hair. Make-up sits differently, hair won’t behave, lips crack overnight and suddenly your usual routine doesn’t seem to work anymore.

A beauty expert at Fresha, the booking app for beauty and wellness, explains that while adjusting skincare for the winter is important, people usually forget to consider their eating habits. “During colder months, skin and hair lose moisture faster and repair themselves more slowly,” they explain.

“The right foods support hydration, strengthen the skin barrier and keep hair resilient, especially when external conditions are working against you.”

The expert adds that the solution isn’t extreme diets or supplements, but making sure certain nutrients stay on your plate when comfort food season takes over.

Here are the expert-recommended  foods to focus on during winter – and why they matter when temperatures drop.

Fatty fish for moisture and shine

If your skin starts feeling tight, it’s often because your skin barrier is struggling. “Omega-3 fats help your skin hold onto moisture,” the Fresha spokesperson explains. “In winter, that barrier gets hit from all sides—cold wind outside, dry air indoors—and without enough support, it gives up much faster.”

Salmon, mackerel and sardines are packed with omega-3 fatty acids, which help keep skin supple and hair glossy. So if winter has your skin feeling tight or your hair looking dull, a couple of fish dinners a week is a good place to start.

Eggs for strength and growth

Hair takes more of a beating in winter than people realise. Heat styling, hats, scarves, static—none of it helps. “Hair is made almost entirely of protein, so when your diet lacks it, hair becomes weaker and more prone to snapping,” the expert explains. “Eggs provide the building blocks hair needs to stay strong, especially when winter stress takes its toll.”

Eggs are an easy winter staple because they support both hair and skin at the same time. Alongside protein, they contain biotin which helps improve elasticity, meaning hair snaps less easily and skin holds onto moisture better when dryness is more common.

Root vegetables for repair

Carrots and sweet potatoes may not look like beauty foods, but they earn their keep in winter. “These vegetables are rich in beta-carotene, which the body converts into vitamin A,” says the spokesperson. “Vitamin A supports skin cell turnover and repair, which slows down in colder months—that’s why skin can look dull or uneven by mid-winter, even if your routine hasn’t changed.”

And the good news is you don’t need to crunch through raw carrots to get the benefit. Roasting them, adding them to stews or blending them into soups all works just as well—and in some cases, cooking actually helps your body absorb the beta-carotene more easily.

Nuts and seeds for protection

If your skin feels rough or your hair has lost its shine, it might not need a new serum, it might need zinc or vitamin E. “These nutrients help protect skin and hair from environmental stress,” the expert explains. “And winter is full of it—cold air, friction from clothes, and constant temperature changes.”

That’s where everyday foods like almonds, walnuts, pumpkin seeds and sunflower seeds come in. A small handful a day provides a steady supply of zinc, selenium and vitamin E, helping skin stay comfortable and hair to appear healthier as winter wears on.

Oats for soothing sensitive skin

Winter can also make skin more reactive, especially for those prone to redness or sensitivity.
“Oats are brilliant for calming inflammation from the inside out,” explains the Fresha spokesperson. “They help stabilise blood sugar levels, which in turn reduces stress on the skin and can help calm flare-ups.” They’re also rich in fibre, which supports gut health—another factor closely linked to skin clarity.

Dark, leafy greens for glow

Spinach, kale and Swiss chard may not scream comfort food, but they’re packed with iron, folate and vitamin C. “These nutrients support circulation and oxygen delivery to the skin and scalp,” says the expert. “In winter, when circulation naturally slows, leafy greens help maintain that healthy glow and support hair growth.”

Adding them to soups, stews or warm grain bowls makes them easier to enjoy in colder weather.

Don’t forget hydration

Finally, the Fresha expert stresses that water intake still matters, even when you don’t feel thirsty.
“People drink less water in winter, but dehydration shows up quickly in the skin and hair,” they say. “Herbal teas, soups and water-rich foods all count and help keep tissues hydrated from within.”

The overall advice? Keep it simple. “You don’t need a complicated diet. Consistently eating nourishing foods and supporting your body from the inside is one of the most effective—and overlooked—ways to protect your skin and hair through winter.”