Foods for Healthy Summer Skin

Not only is the skin our largest organ, it is also the most visible indicator of our health. Keeping our skin healthy and young looking can be aided by healthy eating. Let me share 10 foods with you that you should eat more of not only for a glowing complexion, but also for improved overall health.

In general fruits, vegetables, whole grains and nuts have so many beneficial phytonutrients that they are all powerhouses of health. Studies have shown that vitamins and nutrients received from food sources are much more effective than those derived from supplements. Here’s my “skin specific” list:

1.      Avocadoes are excellent sources of vitamin E and lutein Vitamin E can help reduce the sun’s harmful effects and combat collagen breakdown. Lutein, a carotenoid found in leafy greens, increases skin hydration, improves skin elasticity, and protects against deterioration of beneficial lipids that keep skin plump and firm

2.      Berries, of all colors but particularly raspberries, cranberries, and strawberries, are excellent sources of ellagic acid, an antioxidant that helps protect skin against sun damage.

3.      Carrots and other bright-orange foods, such as sweet potatoes, are excellent sources of vitamin A, which is vital for skin maintenance and repair.

4.      Dark chocolate can help skin maintain a youthful appearance and its flavonols act like antioxidants, which help protect skin from harmful UV light. The most effective dark chocolate contains 85% cocoa or a minimum of 75%. CAUTION! No more than 1 ounce a day! High in sat fats!

5.      Flaxseed oil contains omega-3 and -6 essential fatty acids, both of which decrease skin roughness and scaling, In addition, omega-3 fatty acids build the cell membranes and reduce inflammation.

6.      Kiwis have one of the highest vitamin C concentrations of any fruit. Vitamin C is a powerful antioxidant that quenches free radicals, which cause skin damage and is crucial to the production of collagen, a protein that helps maintain skin firmness and prevent sagging. Two kiwis a day keeps wrinkles away!

7.      Red grapes contain citrus flavonoids and vitamin C that help to build and repair collagen. If you prefer your red grapes turned into wine, go for it!

8.      Spinach (my personal favorite!) has one of the most impressive nutritional profiles of any vegetable, with more than 80 distinct nutrients. One cup of fresh spinach provides almost 200 percent of your daily vitamin K, which inhibits calcification that causes hardening of the arteries and limits skin elasticity, leading to wrinkles. Because the body cannot store vitamin K for long periods of time or in large doses, benefits are best obtained through food. Spinach, along with other dark, leafy greens, is also a rich source of skin-enriching vitamins A, C, and E.

9.      White tea is sky-high in antioxidants, fights cancer, boosts heart health, and protects skin! Because white tea is less processed than other teas, it contains higher levels of antioxidants that help block enzymes that break down collagen and elastin.

10.  Tomatoes are one of the best sources of lycopene—a plant pigment with strong antioxidant properties. Because lycopene is better absorbed when heated, tomatoes’ nutritional value increases when they’re cooked.