Every summer, my skin asks for a little extra TLC. There are many in every complexion, while Colorado’s dry, relentless sun and wild temperatures shaking.especially I’m in my mid-30s now. But as a nutrition consultant, I have learned that healthy skin isn’t just what you put on it. It’s about what you put in Your body too.
Luckily, the right nutrients are well equipped. Do heavy lifting. Improves hydration, increases collagen, and protects against UV damage. First we share our favorite summer foods and easy meal ideas (think salads and vitamin C packed smoothies that got salmon for radiant skin).
(unsexy) Start with the basics
First: Start with the basics. When it comes to skin health, we always encourage our clients to prioritize a balanced approach to nutrition. Think about your blood sugar balance – big spikes and crashes contribute to inflammation, Unmature agingEat plenty of high quality protein and, of course, stay hydrated. These habits are the foundation. From there, it is to add specific nutrients and target supplements to Really Amplifies the sparkle of summer.
Start with Omega 3
Whether the sun comes out or not, Omega 3 is your skin best friend. These hydrate the dermis, maintain gentle inflammation and protect skin barriers. If you notice dry patches or irritating from the sun, it is a sign that you will increase your omega-3 intake. Aim for 2-3 times more wild salmon a week (canned fish is an economical way to do this!). Are you a fan of fish? Plant-based sauces such as flaxseed, walnuts, chia seeds and hemp seeds are great alternatives. Sprinkle them on smoothies or Greek yogurt or throw them on a salad for an additional boost.
Throw away the seed oil
Another important piece to consider? kinds of the fat you are eating. Omega-3 can have the opposite effect of skin-friendly, highly processed seed oils such as soybeans, corn, sunflower, and canola oil. These oils are high in omega-6 fatty acids and are in excess Promotes inflammation Inside the body. And chronic inflammation can manifest as redness, breakout, dryness, and even premature aging. Instead, cook it in a whole diet of healthy fats (avocado, seeds, coconut, macadamia nuts) and stable oils such as olive oil, avocado oil, grass-fed butter and ghee.
Foods that increase collagen for firm, plump skin
Collagen is essential along with healthy fats! Over time, our natural collagen production slows down, so it’s important to add foods that increase collagen. Think of vitamin C-rich agricultural products such as oranges, strawberries, peppers, bone soup, and eggs. Eating these regularly will give your skin building blocks to ensure it is firm and radiant. Don’t forget about collagen powder. This is a very versatile way to support the structure of your skin. Add a scoop to your coffee, matcha, smoothies, or oatmeal.
Antioxidants: the best skin protection
Everything welcomes powerful antioxidants! Antioxidants are truly exceptional and minimize UV-induced damage at the cellular level! Prioritize colorful fruits and vegetables such as blueberries, tomatoes, spinach and kale. Rich in compounds like flavonoids and carotenoids, these provide heavy lifting. Neutralizes free radicals, reduces oxidative stress, and Supports the body’s natural repair process.
Underrated hack? Eat carrots and sweet potatoes. These vegetables are loaded with beta-carotene Acts as a natural sunscreen.
Hydration from the inside
Hydration is unnegotiable for summer skin. However, drinking water alone is not enough. To really support your skin, you also need to refill electrolytes. Sodium, potassium and magnesium balance the liquid level, support cellular function and prevent dehydration. Stock up on economical agricultural products such as cucumbers, celery, citrus fruits, avocados and lush greens. Coconut water is also worth the shelf space. During the warm months, I like to make adrenal cocktails and take a sip while I cook dinner!
Skin and Dairy Products – Friends and Enemies?
Let’s talk about dairy products. It’s a hot topic when it comes to skin health. For some, it’s completely fine. But for others, it can be a sneaky perpetrator, especially for those who tend to get acne and inflammation. Milk and other dairy products can affect hormone levels (such as insulin and IGF-1), stimulate oil production and cause breakouts. Not everyone responds the same way, but if you are concerned about persistent skin problems, try reducing traditional dairy products for a few weeks to see if there is a difference.
10 best foods for your skin
Summer is rounding the corner, making it the perfect time to give your skin extra love. rember, what You eat as important things as you put on your skin. The right foods can help you stay hydrated, fight inflammation, keep your complexion smooth, strong, and sun sensitive. Here’s a compilation of skin-loving ingredients to start adding to your plate.
Fat fish
Rich in omega-3 fatty acids, it reduces inflammation, maintains skin hydration and supports strong skin barriers. Think salmon, sardines, and mackerel.
avocado
Packed with healthy fats and antioxidants like Vitamin E, it moisturizes the skin and protects against oxidative damage.
Walnuts
Excellent plant-based source of omega-3 and zinc. Both fight inflammation and support skin healing.
Sweet potato
It is rich in beta-carotene, which is converted into vitamin A in the body and serves as a protector for the skin’s natural sun.
green pepper
It is equipped with Vitamin C, which is essential for collagen production and helps keep your skin firm and youthful.
broccoli
It contains a power plant mix of vitamins A, C, and zinc and Sulforaphane, a compound that can help protect against UV damage.
tomato
It is an antioxidant rich in lycopene, and has been shown to protect the skin from sun damage and improve skin texture.
soy
It contains isoflavones, which help improve skin elasticity and reduce thin lines, especially in postmenopausal women.
Dark Chocolate (70% or more)
It is full of flavonoids that can improve blood flow to the skin and protect against solar-induced damage.
Green Tea
Packed with polyphenols that help combat inflammation and oxidative stress, it will clear and soothe your skin.
Supplements for glowing skin
Whole food is the gold standard, but don’t sleep with a sparkling, elastic skin target supplement.
Skin-loving supplements
Collagen Peptides
- What it does: Supports skin elasticity, reduces thin lines and increases hydration.
- Suggested dosage: 10-20g per day.
Omega-3 Fish Oil
- What it does: It fights inflammation, keeps the skin supple and strengthens skin barriers.
- Suggested dosage: 1,000-2,000 mg EPA/DHA daily.
Vitamin c
- What it does: It is important for collagen production and antioxidant protection.
- Suggested dosage: 500-1,000 mg daily.
Zinc (picoline or gluconic acid)
- What it does: It helps to repair skin, relieve inflammation and reduce breakouts.
- Suggested dosage: 15-30 mg daily (short-term use unless otherwise advised).
Amino acids (or collagen support complexes)
- What it does: It provides glycine, proline and other amino acids that help build collagen and keratin.
- Suggested dosage: Follow the label. Usually about 5g per serving.
Vitamin E (mixed tocopherol)
- What it does: Provides antioxidant protection and helps the skin recover from damage.
- Suggested dosage: 100-400 IUs daily.
Always consult your healthcare provider before starting a new supplement. Dosage needs and tolerability vary from person to person.
3 Days of Glowing Summer Skin Diet Plan
As summer is round the corner, there is a 3-day growth-up meal plan.
Day 1
Day 2
Day 3
Choosing organic, homemade or fermented dairy products, like kefir, may also make it easier for your skin!
Summer skin starts with what you eat
The best foods for the skin are nutrients and hydrates from within. Whether you’re looking to boost collagen production, combat UV damage with antioxidants, or moisturize or shine your skin, the right foods (and supplements) can help you feel confident in your skin this summer. Remember, it’s not just what you put on your skin. It’s about what you give your body from within.
Source: Camille Styles – camillestyles.com
