10 Healthy Foods for Glowing, Summer Skin

10 Healthy Foods for Glowing, Summer Skin

Sure, a great skincare routine is one of the most obvious answers when wanting radiant skin,

but the truth that even we will admit is: everlasting glow doesn’t just come from a bottle.

Research shows that adding the right foods into your diet can help you achieve many of the skincare goals you might be struggling to achieve.

So we’ve put together a list of some of our grocery staples and how + why these can help you get that glow from within ✨ 

1. Olive Oil

There’s a reason why the Italians live as long as they do… and we think it might be because of Extra Virgin Olive Oil. Each tablespoon has about 1.9 mg of Vitamin E - an antioxidant that can protect the body against eye and skin problems, and improve your skin and hair health dramatically.  Smother your favorite salad greens with fresh lemon juice, balsamic and EVOO for that fresh summer taste, + glow!

2. Avocado

If your day didn’t start with avocado toast… we can’t relate. 

No but really. This stuff is life changing. We love to spice our avocado spreads with a little lime, s+p, and garlic powder.

Not only do they make our taste buds happy, but our skin too. “Avocados contain healthy fats (like polyunsaturated and monounsaturated) that work to keep skin flexible and moisturized,”  Valerie Agyeman, RDN.

3. Tomatoes

Either you love em, or you hate em, but we think that big, yummy, juicy tomatoes are one of the best summer foods.

 Not only do they taste great, but they are loaded with nutrients to give you that ✨summer glow✨. For example, tomatoes are loaded with selenium, which is a great antioxidant that is shown to fight against skin cancer, age spots, and sun damage. 

So in other words - load up on that SPF and caprese salad and you’re set!

4. Carrots

Carrots contain high levels of vitamins A + C, which help protect collagen, which we’ve learned, our skin produces less and less over time.  

And do you ever wake up with super puffy skin? Well carrots also have anti-inflammatory properties to fight puffiness. So go ahead, and add some carrot into that morning smoothie ;)

5. Sweet Potatoes

There’s fries. And then there’s sweet potato fries. 

 This ~beautiful~ food is also high in beta-carotene, which converts to Vitamin A in the body. May Zhu RDN, the founder of Nutrition Happens, explains, “If you’re a skincare junkie, you might recognize the term ‘retinol’, which is essentially a different form of vitamin A. Vitamin A (from foods like sweet potatoes) helps with skin turnover by promoting the maturation of skin cells.” 

For us? This means less wrinkles, and glowing, clearer skin. Can’t ask much more from a fry.

6. Green Tea

Where do we even start with this one? 

Anti-inflammatory properties to de-puff, reduce redness + swelling, and bring down possible irritation. Vitamins B2 and E to promote youthful skin through increase of collagen production. Polyphenols to damage bacterial membranes and fight against infection that may come along with pesky breakouts. Bottom line, if you love iced tea, you and your skin are in luck this summer.

7. Salmon

Fatty fishes, like salmon, are high in omega 3 fatty acids. (Does anyone else hear the stepmother from A Cinderella Story whenever they read that? No? Just me?) 

Omega 3 fatty acids can help calm inflammation, which can lead to a breakdown of collagen and elastin, which equals; youthful, glowing skin. 
In other words, start the grill.

8. Kale

Leafy greens like collard greens, spinach, and kale contain zeaxanthin, an antioxidant that helps even out skin tone. They also contain beta-carotene, which is known to also help protect against the sun’s rays. (we told you we got you covered this summer!) 

One of the best ways to get your kale in every day is by roasting them into kale chips! Toss them in that EVOO, garlic powder, s+p, and some crushed red pepper if you like a little bit of ✨spice✨ - bake at 350 for about 5-8 mins, flipping a few times through and they are HEAVEN!

9. Lemons

It’s no secret that citruses, such as lemons and oranges, are high in Vitamin C. But what does that mean for your skin? 

Stefanie Wilkerson, RDN, explained, “Vitamin C helps produce collagen, and works as an antioxidant to neutralize free radicals that can damage our cells.” 

Pass the spa water, pls.

10. Flaxseeds

Remember those omega 3s we were talking about earlier? The ones that reduce inflammation + maintain a healthy skin barrier?

Allow us to reintroduce you. This time in a bit less of a smelly form.

Flaxseeds are one of the most mild seeds to add to any dish - we love to add them to cookies, oatmeal, or our daily smoothies!

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