Healthy Summer Skin!

We all know that wearing sunscreen during the sunny summer months is the first step towards keeping skin youthful and healthy.  Staying away from cigarettes is also another way to protect skin from pre-mature aging. What many people don't realize is that there are a variety of tasty and nutritious foods out there that offer powerful antioxidants to keep skin at its healthiest. Antioxidants defend against damaging "free radicals" that can affect skin on the cellular level.  Making the effort to include these antioxidants in your daily diet can protect your skin from the inside out. 

 
Vitamin C
This vitamin is famous for its role in the immune system, but it's also a powerful antioxidant that aids in the formation of collagen within the skin to keep the tissue firm. Eating a diet rich in vitamin C may also help bruises heal relatively quickly. 

Foods to choose: Bell peppers (any color), broccoli, oranges, strawberries, tomatoes, melons, mangoes, snow peas 

 
Vitamin E
This vitamin works along with vitamin C to help protect the delicate membranes of skin cells. Several studies have shown that supplemental vitamin E may be unsafe, so it's best to take in vitamin E through food. 

Foods to choose: wheat germ, nuts, olive oil, spinach, and fortified grains. 

 
Beta-carotene
This antioxidant plays a role in growth and repair of many tissues. Beta-carotene is the most common precursor to vitamin A. Since too much vitamin A can be toxic, it's a good idea to stay away from high dose vitamin A supplements unless prescribed by a doctor, and stick to a multivitamin and the following foods to meet vitamin A needs. 

Foods to choose: Summer squash, red bell peppers, cantaloupe, apricots, mangoes, pumpkin, sweet potato, and carrots. 

 
Selenium
This mineral is an antioxidant that is particularly good at protecting the skin from sun damage. It also helps to keep skin firm and elastic. Some research from the Nutritional Prevention of Cancer Study Group suggests that people who are at risk of skin cancer may be better off choosing foods that offer selenium rather than taking high dose supplements beyond what's offered in a daily multivitamin. 

Foods to choose: Canned light tuna, crab, oysters, lean beef, shrimp, whole-wheat grains, turkey, wheat germ, mushrooms, chicken, and eggs. 


So next time you head to the beach, lather on your sunscreen and remember to bring a cooler packed with any of these delicious skin-protecting foods!