There’s nothing better than a fresh fruit salad or a crisp slice of watermelon on a balmy summer afternoon. And even better — you know you’re doing something good for your body by eating a nutritious snack. But did you know that your diet could also have an impact on your skin? Studies show that topping up your day-to-day diet with seasonal superfoods can contribute to a beautiful, youthful complexion.
We’ve compiled the best summer produce to help to make you feel radiant from head to toe. Let’s dig in!
Table of Contents
- 1 What’s the link between your diet and your skin?
- 2 Skin-boosting summer fruits and vegetables
- 3 Boost your skin with antioxidants
We are what we eat. So just like a healthy diet can improve our energy level, mood, and body, it may also improve the look of our skin.
But the opposite is also true. As a matter of fact, some wrinkle formation can be linked to nutrition. Sweet tooths everywhere take note: excessive sugar consumption can contribute to unwanted lines.
Here’s the good news — stocking up on seasonal fruits and vegetables and cutting down on refined sugars can help you glow from the inside out. How? The vitamins and minerals found in fresh produce help to protect your skin from oxidative damage caused by free radicals. Plus, other nutrients found in superfoods can help reduce inflammation and support your skin’s natural protective barrier. And all of this can help downplay the visible signs of skin aging.
So what exactly qualifies as a superfood? These are the select fruits and vegetables that are nutritionally dense and full of antioxidants to help to enhance your skin’s overall health. Some also contain other skin-boosting nutrients such as essential fatty acids and polyphenols.
Skin-boosting summer fruits and vegetables
Lower in sugar than most fruits, and packed to the brim with antioxidants? Exactly why blueberries made the top spot on our list. The small but mighty berry hosts a special type of antioxidant called anthocyanins — offering a variety of health (and skin) benefits. Aside from being an antioxidant powerhouse, blueberries contain vitamins such as A, C, and E.
2. Red bell peppers
While all bell peppers are nutritious but low in calories, red bell peppers should be your go-to for a head start on your daily dose of vitamin C. They boast even more of the necessary vitamin than oranges. And vitamin C helps support the immune system while reducing inflammation in the skin and boosting brightness.
Eating ripe, juicy tomatoes may help your body get more nutrients such as lycopene, other antioxidants, and B vitamins. Lycopene helps to increase the skin’s resistance to sun damage and reduce harm from free radicals. And free radicals can damage cells, speeding up the appearance of fine lines and dark spots on the skin. Good thing this superfood is ready to fight back.
4. Citrus fruits
While it’s popular to use vitamin C in serums, do your best to include it in your diet too. A simple way to do it? Citrus fruits are generally rich in vitamin C — which can help fight free radical damage and contribute to your skin’s natural glow. Even more of a reason to quench your thirst with fresh orange juice or a glass of homemade lemonade.
It’s important to stay hydrated during the summer, and the same goes for your skin. Dehydration can lead to puffier-looking eyes, and not drinking enough water can also have an effect on skin dryness. Watermelon’s 92% water content makes it a great choice to snack on. Plus, it’s high in vitamins C and A and contains lycopene (the same photodamage-fighting antioxidant found in tomatoes).
Avocados are high in fat — and that’s a good thing in this case. They’re full of monounsaturated fats and essential fatty acids such as omega-3s, which help produce the skin’s natural moisture barrier. This moisture barrier is key in keeping skin hydrated and plump, so it’s essential for a healthy complexion. Plus, they also contain carotenoids that act as antioxidants in your body. Just one more reason to always say yes to the avocado add-on.
Red, ripe cherries are rich in antioxidants and anti-inflammatory nutrients, helping to combat inflammation and free radical damage to the skin. Cherries are also high in something called polyphenols. These are naturally occurring plant products that may help reduce skin cell damage.
Boost your skin with antioxidants
If your fridge is stocked with a variety of bright, colorful, whole foods, you’re off to a great start. But if you’re looking for an extra boost of healthy radiance, try including a skin supplement in your diet. A supplement can work in tandem with a nutritious diet and your skincare routine, helping to nourish your skin from within.
Our recommendation? SUNISDIN antioxidant skin supplement contains a dermatologist and nutritionist-developed combination of antioxidants, vitamins, carotenoids, and polyphenols. Just one capsule a day can help to improve skin elasticity and radiance.
Healthy skin starts from within. Including supplements and antioxidant-rich foods in your diet can help to keep your skin looking healthier, brighter, and more radiant for longer.
And above all, love your skin, care for it, and protect it, always.
Sources and references:
Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307.
Petyaev IM, Pristensky DV, Morgunova EY, et al. Lycopene presence in facial skin corneocytes and sebum and its association with circulating lycopene isomer profile: Effects of age and dietary supplementation. Food Sci Nutr. 2019;7(4):1157-1165. Published 2019 Mar 13.
Williams S, Krueger N, Davids M, Kraus D, Kerscher M. Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water. Int J Cosmet Sci. 2007;29(2):131-138.
Ferretti G, Bacchetti T, Belleggia A, Neri D. Cherry antioxidants: from farm to table. Molecules. 2010;15(10):6993-7005. Published 2010 Oct 12.
Afaq F, Katiyar SK. Polyphenols: skin photoprotection and inhibition of photocarcinogenesis. Mini Rev Med Chem. 2011;11(14):1200-1215.
Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients, 12(3). https://doi.org/10.3390/nu12030870