Summer and hot weather are here! Which has had me thinking more about my skin lately and how to keep it looking its best since more is exposed.
The other day, I was in the drug store looking at the myriad of products available to wash, hydrate, and protect the skin. They claim to improve its texture, color (too red, too pale?), and plumpness. There are lotions and cleansers for dry or oily skin, sensitive or blemish-prone skin, teen or “mature” skin (that’s me!) to name just a few. Why do we need so many products to “cure” our skin? Is this really the best way to keep it healthy?
A few days later, I was talking to a dermatologist about skin care. But, rather than talking about what products to put ON our skin to keep it healthy, we were talking instead about what to put IN our body that makes a difference. She said she can tell from a client’s skin how well they are eating and taking care of themselves in general. That’s because our skin is the mirror of our health.
That really isn’t so surprising, after all, everything we eat becomes a part of us. Food supplies the energy and building blocks our cells need to multiply and function properly. If we supply them with the proper nutrients, we not only feel better, but we look better too!
But the opposite is also true. If we aren’t eating a diet that nourishes us, our cells aren’t receiving the raw materials they need. Worse yet, there are foods that can actually be harmful to them. Many of these foods are found in the Standard American Diet and have been linked to many health concerns. These include ultra-processed foods containing processed sugar, preservatives, artificial coloring, chemical flavoring, and texturing agents. 1
And just as a poor diet negatively impacts the health of our internal organs, it also affects our skin. It can create skin problems such as inflammation, dullness, dryness, acne, and early wrinkles. Recent studies have established a link between diets high in processed sugar and acne. 2 In addition, high blood sugar levels can lead to the formation of damaging compounds known as Advanced Glycation End-products or AGEs. These occur when sugar attaches to and damages proteins in the body such as elastin and collagen, the major building blocks of our skin. Without these structural proteins, the skin loses its firmness and elasticity. The end result? Saggy skin and premature wrinkles.
We lose that healthy, dewy glow. Our complexion looks ruddy, uneven, or pale. If we aren’t well hydrated, our skin becomes flaky and loses its plumpness. It can also make us susceptible to illness since healthy skin is the first line of defense against toxins in the environment. It is a barrier that physically keeps pathogens out.
To summarize, if we aren’t eating a healthy diet, it shows in our skin.
The good news is, that summer is the perfect time to find foods that are good for our skin! Some even contain compounds that protect our skin from the damaging rays of the sun.
Here is a list of some of the best foods to be eating to ensure your skin stays looking its youthful best!
All of these foods listed are part of an anti-inflammatory diet, are naturally high in fiber, and contain no added sugars that might contribute to the formation of inflammation-producing AGEs! See how many you can include in your diet this summer!
Watermelon
Watermelon is around 90% water, making it a wonderfully refreshing treat that also helps keep our skin hydrated. Not only that, but it's a concentrated source of lycopene. Lycopene, a powerful antioxidant that helps fight cancer also helps protect our skin from harmful UV radiation in sunlight that can cause inflammation, oxidative stress, structural damage, and the development of cancer in the skin.3 We can absorb more lycopene when it is eaten with fats, so enjoy your watermelon as a salad with olive oil, basil, and goat cheese for extra protection! Or try this fun variation: Watermelon Pizza with Feta and Mint.
Watermelon is also a source of another powerful antioxidant, Vitamin C. Vitamin C is required for healthy collagen production, which keeps the skin smooth and elastic. It also helps clean up free radicals which can damage cells and accelerate the aging of the skin.
And although watermelon is naturally sweet, it can be part of a healthy anti-inflammatory diet because its natural sugar is absorbed more slowly by the body due to watermelon’s fiber and high water content. Its glycemic load is 2 (under 10 is low. That’s good.)
Tomato
Tomatoes are also another great source of lycopene and Vitamin C. They are also a good source of vitamin A which offers additional protection from skin damage caused by sun exposure.
It’s interesting to note that the lycopene in tomatoes is more readily absorbed when the tomatoes are heated. So in addition to enjoying a fresh tomato salad, try a dish with cooked tomatoes, like this Roasted Chicken with Deconstructed Pesto and Tomatoes or Tomato Harvest Soup with Orange.
And even though you may not be cooking your watermelon, it contains as much bioavailable lycopene as cooked tomatoes do!
In addition to eating tomatoes, applying its juice to the skin may help get rid of dark spots, fine lines, roughness, and even dryness.
Water
You may not think of water as a food, but it’s a great way to attain glowing supple skin! If you aren’t hydrating enough during the day, it can show up in your skin as increased fine lines and surface wrinkles, itchiness, dullness, dark under-eye circles, sunken eyes, or “shadows” around the face.4
It is generally suggested that you consume about half your weight in ounces of water per day, but you can also get additional hydration from the foods you eat. I already mentioned watermelon is good for this, but other melons, cucumbers, lettuce, and celery, for example, can also be good sources.5
Green tea
You may have heard of the many health benefits of green tea such as preventing heart disease, cancer, and as an aid in weight loss. But it also helps keep our skin healthy and youthful due to the powerful chemical compounds it contains called catechins that protect our skin from UV radiation damage.6 Like the other antioxidants mentioned earlier, catechins help prevent the inflammatory damage done by free radicals which cause wrinkles, uneven skin tone, or other impurities.
Not only is consuming green tea beneficial, but it can also be applied directly to the skin to help reduce swelling, inflammation, and pain due to sunburn. Simply apply cooled tea bags or a washcloth soaked in the cooled tea to the affected area. You can even make a tea bath to soak in.
Avocado
The monounsaturated fats and minerals found in avocados do more than protect our hearts and help with cholesterol levels. They also help keep our skin moisturized and flexible and may help speed skin repair and improve chronic skin conditions like eczema and acne.7 Avocados also contain the beneficial vitamins C and E that protect your skin from free radicals and oxidative damage. Vitamin C keeps it strong and supple by building collagen.
Since vitamin E levels decrease with age and sun exposure reduces its levels in the skin, we want to be eating foods that contain a healthy amount of this antioxidant.
You can find other sources of vitamin E in foods such as sunflower seeds, almonds, salmon, red pepper, and turnip greens.
The lutein and zeaxanthin found in avocados may also improve skin tone.
Walnuts
Walnuts are a perfect food for healthy skin because they provide the highest amount of omega-3 fatty acids of all nuts. Our bodies cannot make omega-3 fatty acids on our own, so we need to get them in the food we eat. They contain anti-inflammatory properties which help, among other things, keep our skin healthy.
Walnuts also contain a fair amount of Vitamin E, protein, and zinc, which are good for skin health. Zinc is needed to produce enzymes and proteins that assist in skin cell renewal and turnover.8
Salmon
Salmon can help keep your skin moisturized while also reducing inflammation. The Omega-3 fatty acids found in salmon help to keep your skin supple and help protect it from harmful UV rays. Salmon skin also contains a high concentration of Type I collagen, the major building block of our skin. Other omega-3-rich fish include tuna, sardines, mackerel, and herring.
Lemon
Lemons and citrus fruit are an important source of Vitamin C, which is helpful in keeping our immune system healthy, but is especially helpful in the summer when we are exposed to more UV radiation from the sun. Vitamin C helps protect us from the free radicals formed that can damage our skin. And as a key nutrient in making collagen, it is critical to maintaining supple, elastic skin.
Sunflower seeds
Sunflowers are a good source of Vitamin E. Just 1 oz of sunflower seeds (about ¼ cup) provides more than 1/3 of your recommended daily amount.
Strawberries
Strawberries are an excellent skin-building food. In addition to containing a high amount of vitamin C, they also contain ellagic acid, a type of antioxidant that has been shown to protect against the breakdown of collagen. Strawberries are filled with flavonoids that increase blood flow to the skin and make it less sensitive to light, improving both the health and look of your skin.
During the summer try to include strawberries as well as other berries into your diet. Try them in this delicious anti-inflammatory recipe: Avocado Strawberry Spinach Salad with Poppyseed Dressing. Other anti-inflammatory berries include blueberries, blackberries, and raspberries.
