Nutrition Tips for a Natural Summer Glow

Whether your summer glow comes from a more relaxed lifestyle, a hint of sunshine on your face, or your favorite faux tanning lotion….summer weather may spell changes for your skin. The warm weather can cause a myriad of responses, from dry skin to sweat and acne-promoting buildup in the oil glands, we’re here to help solve your summer skin dilemmas!

What better way to cure than from within? Here are the essential Vitamins that you need to boost skin collagen and prevent sun-related wrinkles.

Purba did a study in 2001 that observed less sun exposure  wrinkling in adults that ate diets rich in: eggs, yogurt, legumes, fruits, vegetables, and olive oil- which proves that a high mineral and vitamin rich diet will promote a youthful skin tone.

Here are the most important vitamins, minerals, and food groups to take in:

Plant Nutrients (particularly Vitamin A) 

Phytonutrients from fruits and vegetables (the most colorful ones! Think red tomatoes to purple cabbage) will help reduce wrinkles and inflammation. Cartenoids which are present in carrots, sweet potatoes, and spinach are very beneficial for improving skin tone. An added bonus: the rich orange color (beta carotene) can impart a bit of an orange glow to you. A study by Aluf in 2002 proved that we perceive faces with a bit of an orange hue are more attractive. Just be careful to not go overboard!

Vitamin C

Vitamin C can be found in strawberries, citrus fruits, tomatoes, bell peppers, and baked potatoes and all help boost water retention in the cells. Vitamin C intake promises smoother skin.

Vitamin E

Vitamin E helps store and strengthen healthy fats, keeping the skin strong and protecting against free radical damage. Try eating whole grains like wheat, rye, and barley, as well as sunflower oil and almonds.

Vitamin D

If your skin is sensitive to the summer sun, try supplementing your diet with some extra Vitamin D. Vitamin D is great for evening out the skin tone and the Vitamin is found most richly in dairy products and shiitake mushrooms. Both doses are pretty small though, so you may want to try a supplement..


Zinc is an amazing mineral for wound healing and acne. Most sources of zinc come from animals, so vegetarians may need to take a supplement. Try out shellfish and beef in your dinner meals. Another important mineral is iron, which helps ward off anemia, which can cause dullness in the skin. If you’re not a huge fan of meat meals, dark leafy green vegetables like spinach and kale are good sources of iron.


But you already knew that…..keep drinking your 8-10 glasses to replenish the body and keep your skin supple.

We hope you enjoyed this post and will incorporate these foods in to you summer menus! Be sure to join us June 29th for our Summer Grilling Culinary Class!
All our best,


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