Usually I can’t wait for hot weather, just the thought of basking in the warmth, spending time in the outdoors catching the sun, meeting friends for pub garden lunches, and evening drinks making the most of the warm summer evenings.
It’s also a time for the skin to get the much needed Vitamin D from sunlight which benefits us in many ways, such as taming the reproduction of cancer cells, allowing us to absorb calcium, and boosts our immune system. Vitamin D also helps prevent inflammation which reduces acne, and when exposed to the sun safely, it gives our skin a healthy bronzed glow.
However, the hot weather isn’t always the welcome ray of sunshine for everyone. Increased heat can cause skin to gradually lose moisture, resulting in it becoming very dry and chapped. Dry skin can lead to more serious problems such as Dermatitis, Psoriasis, and Eczema. Whilst continuously apply a soothing moisturizer can help, nutritional cookery is the best way to increase your intake of foods that help hydrate our bodies internally.
Foods high in Vitamin E are essential, and are known for its incredible benefits to skin. It not only moisturises, but contains powerful anti-inflammatory and wound healing properties. As much as we love the sun our skin’s natural vitamin E levels are reduced when exposed to sunlight, resulting in unsightly, dry complexion.
Foods that help benefit skin
- Almonds are a strong contender as they are enriched with vitamin E. Just 30 almonds contain 7.3mg which is 27% of our daily value. Raw almonds are best, yet almond milk and almond oil still supply our needs.
- Spinach shouldn’t just be known for its iron content, as it contains 6.9mg of vitamin E, 26% of our daily value. It’s one of the best leafy vegetables to add to your diet as it also supplies our bodies with calcium and potassium.
- Avocadoes are important for healthy skin as they are filled with vitamin E and antioxidants. Yet they also contain monounsaturated fats, good fats, which keeps skin moist.
- Sweet potatoes contain the pigment beta-carotene and vitamin A, both are brilliant to prevent dry skin. Beta carotene is also an antioxidant that fights against premature aging and helps repair tissue damage.
- Tropical fruits such as papaya and mango are an excellent way of nourishing skin while on the move. They contain an abundance of Vitamins A and C, and antioxidants that help replenish nutrients in skin and help produce collagen production. Collagen keeps your skin’s elastin and repairs dead skin cells.
- Broccoli is another source containing three skin protecting properties; vitamin C,E and antioxidants, plus it’s a brilliant versatile vegetable suitable for stir-fry’s, fish or any meat dinner.
- Fish such as salmon and sardines are both high in Omega 3 which helps strengthen skin cells and protect skin from sun damage. Symptoms of omega 3 deficiency involve dry skin. Certain fish also contain selenium, which is important as it helps preserve the elastin in the skin.
- Oysters are one of best sources for zinc, which helps in cell reproduction and wound healing. Yet zinc also helps with the absorption of fatty substances to nourish the skin.
- Water rich foods such as celery and cucumber contain Silica, an ingredient that boosts moisture and elasticity. fruits and vegetables that are high in water are surrounded by molecules that help deliver the water they contain into cells more easily
- Water! It may seem obvious but the best way to keep your skin hydrated is to supply it with lots of water.
By incorporating these nutritional foods into your diet, you’ll have summer ready skin in no time! All you’ll need to worry about is the weather forecast!
#healthyskin #summerskin #hydratedskin #healthyliving #healthytips #healthtipsforskin
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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