Summer is official…as of last Saturday at 5:43 PM ET! Now, we need to think about how this season might affect how you look and feel—and no, it’s not just about your waistline. In order to keep a healthy glow inside and out this summer, eating well and hydrating correctly is essential.
Paula Simpson, a biochemist and holistic nutritionist who specializes in supplement formulation for skin health says “It’s not just the sun that can age your skin. Diet influences skin at the cellular level, and since skin is our largest organ, it’s also the first to show nutrient deficiency.”
In order to keep a healthy glow inside and out this season, Simpson stresses eating well and hydrating correctly. You should slather on natural sunscreen, as well, of course. Read on for a list of foods that will help you look and feel your best all summer long.
1. Watermelon
This symbol of summer is around 90 percent water, which hydrates the body. “It’s loaded with vitamin C, which is required for healthy collagen production,” Simpson said. Its antioxidant properties make it “a free radical scavenger,” she says, which helps prevent signs of aging.
Watermelon is high in cancer-fighting lycopene. “Lycopene is an antioxidant and anti-cancer nutrient that can be consume raw and is bioavailable (useable by the body),” says Isabel Smith, MS, RD, CDN.
It could be good for your heart and it helps with post-workout recovery, too.
2. Berries
Fresh produce like blackberries, blueberries, raspberries and strawberries are delicious in their prime, but Simpson really loves them because they’re packed with antioxidants, which can protect skin from the damaging effects of the sun.
In addition, berries may help improve blood sugar and insulin response, they’re high in fiber, provide many nutrients, help fight inflammation, may help lower cholesterol levels, and may help protect against cancer.
3. Pineapple
Along with vitamins and minerals. They are especially rich in vitamin C and manganese. This tropical fruit contains bromelain, thought to fight inflammation. Lessening inflammation may bring some comfort for people with sunburns, Simpson says.
Bromelain is a group of digestive enzymes that breaks down proteins. This may aid digestion, especially in those with pancreatic insufficiency.
4. Citrus Fruits
Oranges, grapefruits, lemons, limes—name a citrus fruit and it’s probably good for your skin, says Simpson. Their vitamin C and amino acids, like proline and lysine, play a role in collagen production, which can keep skin looking young.
And, here’s a bonus…
Citrus fruits are low in calories, making them a smart choice for people seeking to lose or maintain their weight.
5. Cucumber
We’ve all seen cucumber used to relieve puffy eyes, but Simpson points out you should be consuming cukes for healthy skin, too. Cucumbers are mostly water, so they hydrate and replenish the body and skin.
Cucumbers also contain important electrolytes. They can help prevent dehydration in hot weather or after a workout.
For people who do not enjoy drinking water, infuse it by adding cucumber and mint which can make it more attractive.
6. Tomatoes
Simpson calls tomatoes “the perfect food to protect skin cells,” thanks to their lycopene, which not only promotes collagen production but also fights off fine lines and wrinkles.
Scientists believe that the lycopene in tomatoes is key. It’s at its highest concentration when tomatoes have been cooked.
7. Dandelion Greens
‘Tis the season for salads, and if dandelion greens aren’t already a part of your mix, they should be, notes Simpson. You’ll get more than your daily dose of vitamins A and K, as well as a good deal of collagen-producing C. It’s also used for skin conditions like acne and eczema, according to WebMD.
You can eat all parts of the dandelion – flowers, stems, leaves and roots. However, the root contains the most active ingredients just at the time of flowering.
8. Salmon
Seafood by the beach is a popular treat this time of year, and Simpson suggests ordering salmon if you want your skin to appear dewy and plump. The omega-3 fatty acids in the fish are a key component of how skin cells regulate oil production and have been shown to reduce inflammation.
9. Coconut Water
Instead of reaching for sugar-laden sports drinks, Simpson encourages getting electrolytes from coconut water. “It supports youthful and supple skin,” she says, thanks to it’s hydrating powers and its hearty dose of potassium, which can help deliver more nutrients and oxygen to the skin by boosting circulation, Prevention reported.
What’s on your summer menu? Tell us in the comments below!
Adapted from Huffington Post.