When it comes to fruits and vegetables, variety is the spice of life, but did you know that your diet could also have an impact on your skin? A diet lacking bright, beautiful fruit and veg and instead made up of processed foods high in fat in sugar could be contributing to dull skin, breakouts, or even the early development of wrinkles!
Help your skin out by including these superfoods in your day-to-day diet. What makes them super? These foods are nutritionally dense, and they’re full of antioxidants which help to enhance your skin’s overall health while reducing the negative effects of free radicals on the skin. Some of these foods also contain skin-boosting nutrients such as essential fatty acids, vitamins, and polyphenols. We’ve compiled the best summer superfoods for healthy, glowing skin that will help to make you feel radiant from head to toe.
Lower in sugar than most fruits, and packed to the brim with antioxidants? Blueberries offer more than just a burst of flavor, and they don’t have to be limited to your breakfast pancakes! Aside from being an antioxidant powerhouse, blueberries contain vitamins such as vitamin 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 snack to make a head start on your daily dose of vitamin C. While oranges are famous for their high vitamin C content, red bell peppers (eaten raw) have almost triple the amount of vitamin C per 100g! Vitamin C helps support the immune system, while reducing inflammation in the skin and helping it to look bright and radiant.
Refreshing and juicy, tomatoes are the perfect summer salad food. They contain compounds such as lycopene which helps to increase the skin’s photodamage (sun damage) resistance, reducing the negative effects of free radicals on the skin. Free radicals can damage cells in the skin, and speed up the signs of premature aging, such as the development of fine lines and skin pigmentation. Eating tomatoes may help your body get more nutrients such as lycopene, other antioxidants, and B vitamins.
4. Citrus fruits
These fruits are generally rich in vitamin C, so eating lemons, oranges, and other citrus fruits is more than just a burst of summer flavor. While it’s popular to use vitamin c in serums, you should be including it in your diet too, as it can help effectively fight free radical damage and give your skin a natural glow. Just make sure you don’t use citrus juices directly on your skin, as they tend to be highly acidic. Lemon juice can irritate skin, causing it to peel. Stick to lemon juice in your drinks!
It’s important to stay hydrated during the summer, and the same goes for your skin, too! 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, and to combat both hunger and thirst! Watermelon can do more than just keep you feeling refreshed, though. It is high in vitamin C and vitamin A, and contains lycopene, the same photodamage-fighting antioxidant found in tomatoes.
Did you know that you can eat kiwis whole? Skin and all! While it might seem strange, the skin of a kiwi is packed with nutrients that you’ll miss out on when you go straight for the juicy flesh inside. Kiwi skin contains the antioxidant vitamin E, along with high amounts of vitamin C. Eating the skin also ups the fiber content by at least 50%, so while this won’t directly benefit your skin, it’ll help you stay fuller for longer.
Avocados are high in fat, but not the unhealthy kind. They’re naturally high in 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 healthy skin. Avocados may be one of the secrets behind smooth, youthful-looking skin!
While they taste delicious in a pie, cherries eaten just as they come are great for your skin! Cherries are rich in antioxidants and anti-inflammatory nutrients, helping to combat free radical damage and inflammation in the skin. Cherries are also high in something called polyphenols, naturally occurring plant products which help reduce skin cell damage and oxidative stress.
Boost your skin with antioxidants
It’s important to keep your diet as varied and bright as possible, and the more colorful it is, the better! If you’re looking for simple ways to give your skin an extra boost of health and radiance, try including a skin supplement in your diet. Skin supplements can help to further enhance skin health, working as a complement to your skincare routine by nourishing your skin from within.
SUNISDIN antioxidant skin supplements contain a dermatologist and nutritionist-developed combination of antioxidants, vitamins, carotenoids and polyphenols, which work to help neutralize free radicals and defend skin against oxidative damage. One capsule a day can help to improve skin’s hydration, radiance, and decrease visible signs of photoaging.
Healthy skin starts from within, and including supplements and antioxidant-rich foods in your diet can help to keep your skin looking healthier, brighter, and more radiant for longer. Enjoy snacking on these summer superfoods and see what benefits they can bring to your skin!
Sources and references:
Ismail NH, Manaf ZA, Azizan NZ. High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study. BMC Dermatol. 2012;12:13. Published 2012 Aug 16.
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.