We all know that tight feeling of the skin, the sensation that something is "pulling" us, and the annoying flaking that occurs even on oily skin. But let us share a secret with you, as old as humanity itself: dry skin does not start on the surface but deep inside the body.

Healers, herbalists, and our grandparents knew that a balanced diet and a healthy gut are crucial for radiant skin. Modern science now confirms this too. One of the largest studies on this topic, conducted by the American clinic Cleveland Clinic, showed that people with a balanced diet have up to 35% fewer issues with dry skin compared to those who consume mainly processed foods.

So let's delve into five foods that act as "moisturizing cream from within." Add them to your diet and observe how your skin starts to glow - without expensive creams and filters.

1. Herbal teas - liquid care for the whole body
   Surely you have heard that it is important to drink at least two liters of water every day. This is true, as water in our body is used for literally every function - from brain function to skin renewal.
   
   But did you know that you can further improve this hydration with carefully selected herbal teas? Especially beneficial for dry skin is a mix of rose and marigold flowers.
   
   • Rose (Rosa damascena) is not only a symbol of love but also a true queen among medicinal plants. In folk medicine, it is used for calming, renewing, and moisturizing the skin.
     
     
   • Marigold (Calendula officinalis) acts as a natural antibiotic and accelerates skin healing, as confirmed in studies from the Journal of Clinical Medicine, where marigold is linked to reducing signs of dryness and improving the integrity of the skin barrier.
   
   Drinking 2-3 cups of such tea daily will not only help your skin but also aid in liver detoxification, which always reflects on appearance.
   
   
2. Fatty fish - natural "elixir of youth" for the skin
   One of the biggest secrets of youthful skin lies in omega-3 fatty acids. These are not just words from TV commercials but essential fats that the body cannot produce on its own, so we need to consume them through food.
   
   The highest amounts are found in fatty fish such as:
   
   • Salmon, which contains 2.5 grams of omega-3 per 100 grams.
     
     
   • Sardines and mackerel, which are also affordable.
     
     
   • Tuna, but should be consumed moderately due to heavy metal content.
   
   An interesting fact from a study in the British Journal of Dermatology revealed that people who consume at least 3 servings of fatty fish per week have 42% less dryness and itchiness on their skin. Omega-3 fatty acids act as anti-inflammatory agents, calming inflammatory processes in the body and soothing irritated, dry skin.
   
   If you do not consume fish, no worries - flaxseeds, chia seeds, and walnuts are also excellent plant sources of these valuable fats.
   
   
3. Coconut oil - more than just a tropical fad
   When we mention coconut oil, many first think of cooking or skin application. But this miraculous natural product has many more dimensions. When consumed internally (e.g., one teaspoon a day), it has anti-inflammatory effects and acts as an appetite regulator.
   
   Therefore, it's not surprising that coconut oil is often recommended in natural weight loss methods - as it keeps us satiated longer, reduces sugar cravings, and helps heal irritated skin.
   
   A study in the International Journal of Dermatology stated that regular consumption or local application of coconut oil increases skin moisture levels by 32% in two weeks. In traditional practices, coconut was known as a cooling oil used for children with irritated skin.
   
   
4. Sauerkraut - a probiotic from your garden
   Now, let's talk about an old acquaintance that you should consume at least once a week, if not every day - sauerkraut. Why is it so important?
   
   Because sauerkraut contains natural probiotics that help our intestines better absorb nutrients and reduce inflammation throughout the body. And since the skin is our largest organ, any digestive issue quickly reflects outward - often in the form of dry, irritated, or acne-prone skin.
   
   Additionally, sauerkraut is rich in:
   
   • Vitamin C, crucial for collagen formation - the protein that gives skin elasticity and strength.
     
     
   • Lactic acid bacteria, which restore intestinal flora.
   
   A well-known study from Harvard School of Public Health showed that people with a balanced gut flora recover faster from skin inflammations, experience fewer eczema outbreaks, and have up to 28% more skin moisture.
   
   So, next time someone says sauerkraut is food for the poor, tell them it's actually a superfood.
   
   
5. Avocado - soft, fatty, and extremely healthy
   Avocado has been a star on plates and Instagram in recent years, yet in folk medicine, we have only started to use it in the last few decades. It is a fruit rich in unsaturated fats, vitamin E, and carotenoids - all beneficial for our skin more than most expensive cosmetic serums.
   
   Vitamin E is known as an antioxidant, protecting skin cells from damage. One serving of avocado (about half a fruit) provides 20% of the daily requirement for vitamin E. It also contains oleic acid, which promotes collagen production.
   
   Research published in the Nutrition Journal indicates that regular avocado consumption is associated with increased skin elasticity and reduced moisture loss - effects noticeable after just four weeks.
   
   And here's another interesting fact: you can also use avocado externally as a face mask, combined with honey or yogurt - another old folk practice now used in the best spa centers.

Your skin reflects what you eat

Instead of always buying expensive creams and serums, start with what you put on your plate every day. Our body is a miraculous machine that can renew and balance itself - but only if we give it the right ingredients.

If we had to summarize the essence of this article in one sentence, it would be this: Dry skin is not a flaw of nature but a sign that something is missing in our diet. Let this not be just another piece of information you forget. Try - truly try - to include more healthy fats, probiotic foods, and herbal teas in your daily routine. Your skin will thank you.