Summer is here! The holiday season has just kicked off and it’s time to achieve naturally glowing skin through the foods you love to eat! There is no hiding behind giant coats, hoodies, thick layers of foundation and umbrellas anymore. With nowhere to hide on the lighter outfits season, who wouldn’t want to have naturally beautiful skin that looks sun kissed, flawless and bright?
Keeping our skin healthy is vital. Protecting our biggest organ from damage is essential before we start working on that natural glow. But be aware, in summer our skin spends more time outside in the bright sun exposed to UV (ultraviolet) which causes oxidative stress, inflammation, breakdown of the extracellular matrix, wrinkling and skin cancer.
Here are some beauty essentials we need to practise on a daily basis:
Nourish your skin daily with a natural and rich in carotenes moisturiser like our Whipped Cream
Use sunscreen daily with an SPF of at least 15 (30 or higher for kids)
Run a humidifier in your bedroom at night to keep skin hydrated
Protect your lips with a lip balm that also has an SPF of at least 15
Clean your face every day with a soothing and purifying facial cleanser like Floral Cleanser that doesn’t strip away your skin moisture.
Exfoliate with a mild facial scrub weekly – see some recipes here
Drink 6-8 glasses of water per day to keep skin hydrate
Now that you are complying with the basics let’s go into a deeper layer... here’s how we practise a beauty routine from inside out.
There are 5 types of summer foods that provide your skin with the vitamins, nutrients and antioxidants needed to glow from the inside out. These foods are high in antioxidants such as carotenoids, flavonoids, lutein, vitamins A, C, and E, and other minerals and nutrients. These molecules have been shown to keep skin elastic, fight against free radicals which trigger inflammation, and encourage cell regeneration. All ways to get skin glowing from the inside out!
The foods listed below are healthy choices to eat year-round, but especially fresh and in season during the summer (with the exception of #5). When we eat fresh, ripe and in season foods, we get the highest amount of nutrients and antioxidants thanks to the increase of sun exposure of the plant.
1. Avocados
We all know that avocados are rich in healthy monounsaturated fats. But did you know that avocados also contain a unique lipid molecule called, polyhydroxylated fatty alcohol (PFA)? This molecule has been shown to fight inflammation, protect your skin from the sun and help repair damaged DNA. It also helps significantly carotenoid absorption; you just need to add some avo oil to your salad to get all the benefits!
2. Red, Orange and Yellow Fruits and Veggies
We’ve all heard about eating our greens, but don’t miss out eating plenty reds, oranges and yellows. These plants are high in beta-carotene (our vitamin A), flavonoids, phytonutrients, vitamin C and lycopene. Studies have shown that higher levels of lycopene in the skin effectively lead to lower levels of skin roughness. Beta-carotene can protect against sun radiation and free radicals, both of which can lead to skin aging. Vitamin C aids in collagen production and has strong antioxidant effects on our skin. Add to your shopping list tomatoes, carrots, sweet potatoes, corn, lemons, oranges, capsicum, papaya, mangoes, and peaches… just to name a few.
3. Berries
Lately, the term superfood has gained a lot of popularity for a very good reason. A superfood is a type of functional food, powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood without side effects (source: webMD). Among the superfoods, one of the most powerful and prevalent in summertime, is the small yet mighty blueberry. High in vitamin C, K, fibre, and flavonoid antioxidants, blueberries are the perfect food to get your skin glowing. Other examples of summer berries for healthy skin include strawberries, raspberries, goji berries, acai berries, and blackberries.
4. Dark Leafy Greens
A classic, right? But you can’t ignore what has been proven to work. Veggies such as kale, spinach, lettuces and rocket salad are high in beta-carotene, vitamin C, E, and K, phytonutrients, as well as the antioxidant lutein. Yes, this is rocket science: lutein has been shown to protect against wrinkling, sun damage, and even skin cancer.
Vitamin C, which is found in high amounts in Kale, can help to clear up acne and fading scars due to its ability to speed up healing time, reduce redness and promote collagen production.
5. Green Tea
In one 12-week study of 60 women, researchers found that drinking green tea daily could reduce redness from sun exposure by up to 25%. The polyphenols in green tea also improved the moisture, roughness, thickness and elasticity of their skin. Amazing, right?!
Use chilled green tea in your next smoothie for added antioxidants and skin glowing nutrients.
We’ve all heard the phrase, “you are what you eat” but have you ever thought you’d hear someone say that your skin care routine can get a whole lot tastier? When it comes to skin glow keeping your skin hydrated during the hot season is crucial. Having juices and smoothies is a wonderful way to keep yourself hydrated; by adding these five summery skin food types you'll get the required vitamins boost for a healthy glowing skin!
Keep glowing naturally,
Sonia x