Foods that help keep skin bright, healthy and beautiful in the summer

1. Bright, healthy skin thanks to proper nutrition

A healthy diet improves energy levels, mood, and body composition, and can also improve the appearance of your skin, giving it a healthy, radiant glow. In fact, some wrinkles are linked to nutrition. For those with a sweet tooth, consuming too much sugar can contribute to unwanted lines.

The skin's main function is to act as a barrier, protecting the rest of the body from sunlight, heat, cold, bacteria, pathogens, and harmful substances.

While most people focus on caring for their skin from the outside by applying moisturizers, sunscreens, and other skin care products, following a nutritious diet is one of the most important factors in maintaining healthy, youthful skin.

Certain nutrients, such as selenium, zinc, omega-3 fats, vitamins A, C, and E, help protect skin from dehydration, loss of elasticity, and damage caused by oxidation and the sun.

Regularly consuming foods rich in skin-supporting, protective nutrients helps slow the signs of aging, reduces the risk of skin-related diseases, and improves skin moisture and elasticity. Adding select fruits and vegetables that are rich in nutrients and packed with antioxidants can help promote overall skin health. Some also contain other skin-boosting nutrients such as essential fatty acids and polyphenols.

The vitamins and minerals found in fresh produce help protect the skin from oxidative damage caused by free radicals. Additionally, other nutrients found in many foods can help reduce inflammation and support the skin’s natural protective barrier. All of this helps to reduce the visible signs of skin aging.

2. Foods that improve skin health in summer

Blueberries help brighten skin

Lower in sugar than most fruits, packed with antioxidants and vitamins like A, C and E, blueberries top the list of skin-friendly foods. These small but powerful berries contain a special type of antioxidant called anthocyanin – which has a host of health and skin benefits.

Red bell pepper

While all bell peppers are nutritious and low in calories, red bell peppers should be your first choice for your daily vitamin C intake. Bell peppers contain more vitamin C than oranges, which helps support the immune system while reducing inflammation in the skin and enhancing skin radiance.

Tomato

Eating ripe, juicy tomatoes helps the body receive more nutrients such as lycopene, other antioxidants and B vitamins. Lycopene has antioxidant, anti-inflammatory properties that have been shown to protect the skin against sun damage, reducing damage from free radicals that damage cells, accelerating the appearance of wrinkles and dark spots on the skin.

Additionally, some research suggests that eating lycopene-rich tomatoes may help improve the appearance of your skin. A 2023 review of 21 studies found that tomato and lycopene supplements reduced skin redness, improved skin appearance and pigmentation, and prevented UV damage to the skin, slowing skin aging caused by sun exposure.

Citrus fruit

Citrus fruits are often rich in vitamin C which helps fight free radical damage and contributes to naturally glowing skin.

For example, blood oranges are a type of citrus fruit with red flesh that is rich in nutrients. The red color of oranges comes from their high content of powerful antioxidant compounds called anthocyanins, which help protect skin cells from damage. Anthocyanins have powerful anti-inflammatory and antioxidant effects, which are especially beneficial for people with inflammatory skin disorders, such as acne.

Blood oranges are also high in vitamin C, which is essential for collagen production and helps protect skin cells against UV damage.

Watermelon

Watermelon is over 90% water, making it a great choice for hydrating your skin from the inside out. Drinking plenty of water and consuming hydrating foods like watermelon helps keep your skin looking youthful as hydration helps reduce the appearance of fine lines and wrinkles.

Watermelon is not only hydrating, but it is also a source of vitamins A, C, and skin-supporting antioxidants like lycopene and beta-carotene. It also provides the amino acid L-citrulline, which promotes healthy circulation, which is important for nourishing skin cells.

Avocado

Avocados are rich in monounsaturated fats and essential fatty acids like omega-3s, which help create a natural moisture barrier for the skin. This moisture barrier is key to keeping the skin hydrated and plump, so it is essential for healthy, glowing skin. They also contain carotenoids, which act as antioxidants in the body.

Cherry

Ripe red cherries are rich in antioxidants and anti-inflammatory nutrients, which help fight inflammation and free radical damage to the skin. Cherries are also rich in substances called polyphenols. These are natural plant products that can help reduce damage to skin cells.

Regular consumption of cherries improves overall health by reducing markers of oxidative stress, lowering blood pressure, and supporting heart health. Furthermore, cherries are rich in antioxidants, such as anthocyanins, hydroxycinnamates, and flavin-3-ols, which may help protect skin cells against UV damage.

Cherries are also high in vitamin C and provide fiber to help support a balanced gut, which is important for maintaining healthy skin.

Cherries also contain compounds that can help promote good sleep, such as melatonin, a compound that regulates the body's sleep-wake cycle. Research shows that consuming cherry products such as tart cherry juice is good for improving sleep quality. Getting enough sleep is important for healthy skin because your skin repairs itself while you sleep.

Strawberry

Strawberries are rich in skin-health-boosting nutrients, such as vitamin C, anthocyanins, phenolic acids, and flavonoids.

Vitamin C is especially important for skin health, as it protects skin cells from oxidative damage and is needed for collagen production.

Strawberries are an excellent source of vitamin C, with one cup of sliced ​​strawberries providing 97.6 mg or 108% of the Daily Value (DV).

Sunflower seeds

Sunflower seeds are rich in protein, a nutrient that builds skin and is essential for wound healing and the building of new skin cells. They are also rich in vitamin E, which functions as a powerful antioxidant in the body. About 30 grams of sunflower seeds provide 49% of the DV of vitamin E.

Vitamin E plays an important role in skin health because it protects skin cells from the harmful effects of sunlight, regulates inflammation, and participates in the synthesis of collagen and elastic proteins that help keep skin smooth and youthful.

Sunflower seeds are also rich in selenium and zinc, minerals that play an important role in maintaining healthy skin.

Broccoli

Broccoli is a good source of fiber, which helps promote a healthy gut environment. This cruciferous vegetable is also high in vitamin C and polyphenol antioxidants. Polyphenols help inhibit certain enzymes involved in the breakdown of collagen and elastin proteins in the skin, which can help slow the signs of aging. They also help protect against UV damage, have anti-inflammatory effects, speed up skin regeneration, and improve blood circulation and skin elasticity. In addition, broccoli is a source of beta-carotene, a provitamin A carotenoid with antioxidant properties.

Eating broccoli provides the body with the nutrients it needs to support healthy skin. A 2015 review of 18 studies found that people who consumed more vegetables, fruits, fish, and beta-carotene, vitamins A, C, D, and E had a lower risk of developing skin cancer.

Smoothie

Smoothies are one of the best ways to combine a variety of skin-supporting foods into one nutritious drink. Smoothies made with vitamin C-rich fruits like strawberries, a source of healthy fat, like sunflower or almond butter, and a source of protein are a delicious way to fuel your skin from the inside out./.