With the leaves changing and the temperature dropping, the humidity in the air is also decreasing — which may cause our skin to feel and look drier.

There are several things we can do to prevent this from happening.

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Not only are there natural topical ingredients that we can apply to our skin — there are also certain healthy foods that help the skin from the inside out.

Try these tips for beautiful and healthy skin all fall and winter.

1.) Look for natural foods that are full of water and vitamins. Try any colorful vegetables, including red peppers, tomatoes, carrots, beets, and cucumbers.

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All of these foods are loaded not only with water but with fiber.

For those who have a hard time drinking water, rest assured that you will be getting plenty of clean water by consuming these foods.

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2.) Healthy fats and phytonutrients are key in keeping your skin supple. Adding nuts such as Setton Farms Pistachios, Pistachio Chewy Bites, nut butters, Swiss chard, pumpkin, cantaloupe, avocados, and sweet potatoes to your diet will allow you to get more healthy fats and nutrients into your body.

It’s easy to sprinkle pistachios on your salads or even toss them into your smoothies. A simple pistachio energy ball recipe that I created is quick to make and gives the perfect portion of healthy fat to your skin.

3.) Olive oil and coconut oil are my go-to oils when I cook. Coconut oil is excellent for cooking in high heat and even for baking.  Olive oil is best for some light sautéing and dressing your salads, vegetables and proteins.

What some don’t consider using these oils for is a topical moisturizer. My entire family loves the feel and smell of coconut oil on their skin. It saves your cuticles, softens your face, and helps get rid of callouses.

Olive oil is also a wonderful to use on skin and hair, as it helps give your hair a lustrous shine and your skin a natural glow.

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4.) Foods that are rich in collagen-boosting vitamin C are best to help rebuild and strengthen your damaged skin. Keep your eye out for bell peppers, strawberries, citrus fruits, kale, and broccoli, just to name a few.

5.) Chia seeds, sardines, flaxseeds and nuts: These foods are high in skin-strengthening omega-3 fatty acids. You can easily top your salads with any of these items. A small portion such as one tablespoon of chia seeds or flaxseeds, 1/4-cup of raw nuts and even four ounces of sardines can do the trick.

6.) Lastly, don’t forget herbs, spices and teas, which are often overlooked. These ingredients pack an abundance of antioxidants in small quantities.

Turmeric, an ancient spice found in Indian cuisine, is one of the best and most effective for one’s health. It helps reduce inflammation inside that can cause havoc on the body.

Green and black teas are also an excellent source of antioxidants that are effective in keeping your skin clear and healthy.

Sara Siskind, a certified nutritional health counselor, is the founder of Hands On Healthy, cooking classes for adults, families and teens based in New York. She’s dedicated her career to educating clients on how food and lifestyle choices affect health.

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