Summer is a time for sunshine and fun, but it can also be harsh on our skin and hair. While sunscreen and extra-hydrating treatments are essential, nutritionist Luis Alberto Zamora emphasizes the importance of a summer-friendly diet to support our skin’s health from the inside out.
He explains that our skin, hair, and nails reflect our dietary choices, highlighting the interconnectedness of our inner and outer wellbeing. “Good skin depends not only on our beauty routines, but also on the nutrients we provide the body through food,” he says. “Creams, oils, and other cosmetics work from the outside, and—depending on the molecule—they penetrate more or less deeply into the different layers.” Therefore, nourishing our bodies from within is crucial, especially during the summer months.
Summer’s sun accelerates the aging process and increases skin dehydration, adding to the need for a targeted diet. Zamora emphasizes three essential elements for healthy skin: hydration, antioxidants, and vitamins.
Hydration:
Watermelon, cucumbers, celery, zucchini, and spinach are perfect summer choices for staying hydrated. Zamora cautions against relying solely on lettuce, which offers less hydration compared to other options. He suggests tomatoes and canned white asparagus for optimal skin hydration.
Vitamins:
Our skin needs essential nutrients to renew itself. Zamora highlights the importance of vitamins A, E, and B, but especially vitamin C for collagen production, which keeps skin firm, elastic, and hydrated. Citrus fruits like oranges, limes, lemons, and grapefruit are excellent sources of vitamin C, but red peppers reign supreme. He recommends adding them raw to salads or smoothies for a refreshing and healthy boost. Other high-vitamin fruits like kiwis, guava, mango, papaya, and raspberries are great healthy snacks for hot days.
Antioxidants:
Protecting our skin from sun damage is vital, and antioxidants play a crucial role. While sunscreen is indispensable, antioxidants complement its action by fighting free radicals generated by the sun. Zamora champions blueberries as an antioxidant powerhouse, packed with flavonoids, anthocyanins, phenols, vitamin E, and vitamin C. He also recommends steamed broccoli, rich in lutein and zeaxanthin, which not only protect the skin but also support eye health, important as sunlight affects vision. Grapes, carrots, and green tea, rich in catechins, provide antioxidants that reduce inflammation, counteracting sun damage. Pistachios and avocados offer additional sources of catechins, perfect for beach days.
By incorporating these hydrating, antioxidant-rich, and vitamin-packed foods into our summer diets, we can support our skin’s health and radiance from within, complementing our skincare routines and enjoying the summer glow.
