A properly balanced diet not only plays a key role in disease prevention and treatment, but also significantly affects the condition and appearance of your skin—something especially important during the summer months. So, what should you eat and supplement to keep your skin glowing?
Best Vitamins for Radiant Skin
Vitamin E
Vitamin E protects the lipid layer of the epidermis, helps repair damage caused by UV rays, and moisturizes and smooths the skin. The presence of tocopherols and tocotrienols, which are forms of vitamin E, helps slow the aging process by effectively neutralizing free radicals.
Rich sources of tocopherols include plant oils and fish, as well as wheat germ, whole grains, seeds, green peas, and nuts.
Vitamin A
Vitamin A supports the regulation of epidermal cell growth and promotes skin regeneration. Beta-carotene accumulates in the skin, binds oxygen radicals, and prevents UVA-induced skin damage.
In plant-based foods, vitamin A is present as provitamin A, especially beta-carotene. It’s abundant in vegetables like carrots, parsley leaves, spinach, kale, and broccoli, and in fruits like apricots and peaches. Small amounts are also found in milk and dairy products, eggs, and butter.
Vitamin D
Research shows that vitamin D may reduce DNA damage, inflammation, and photocarcinogenesis caused by UV rays, thereby protecting the skin. It's also recommended for people with photodermatoses—conditions where there is heightened sensitivity to sunlight. Individuals with persistent light reactions or sun eczema should consider supplementing with vitamin D to prevent deficiencies.
Vitamin C
Vitamin C is an essential nutrient for maintaining the structure and function of the skin. It stimulates ceramide synthesis, which is vital for keeping the skin hydrated and preventing excessive dryness. A proper ceramide composition ensures skin firmness and slows the aging process.
Clinically, vitamin C enhances skin’s reparative abilities, delays aging, smooths rough texture, reduces wrinkles, and improves elasticity, tone, and brightness.
Studies have confirmed that vitamin C supplementation speeds up tissue swelling absorption after burns and accelerates skin regeneration.
Sources of vitamin C include parsley, black currants, kiwi, red bell peppers, cruciferous vegetables, strawberries, and citrus fruits.
Omega Fatty Acids
The first signs of essential fatty acid deficiency often appear in the skin. Both omega-3 and omega-6 fatty acids are necessary for healthy skin function.
Omega-3s are particularly helpful in reducing inflammation from UV exposure. EPA and DHA have been shown to significantly reduce pro-inflammatory compounds triggered by ultraviolet rays. They provide protective effects, help reduce sunburn effects, activate skin repair processes, and soothe irritation.
You’ll find omega-3s in fatty marine fish like salmon, mackerel, trout, herring, and tuna, as well as in canola oil, flaxseed oil, and walnuts.
Hydration and Radiant Skin
Water should be the foundation of your skincare-friendly diet. A drop in body fluid levels not only causes thirst but also dehydrates the skin - especially problematic in summer. So how much water is good for the skin?
Staying properly hydrated is essential for overall health, and the recommended daily water intake varies depending on age, activity level, and climate. In general, health experts suggest drinking about 2 litres (roughly 8 glasses) of water per day for women and 2.5 litres (around 10 glasses) for men. However, this can increase if you're physically active, breastfeeding, or exposed to hot weather. Water supports key bodily functions, such as regulating temperature, maintaining skin health, aiding digestion, and flushing out toxins.
Collagen
Free radicals generated by UV exposure activate enzymes called metalloproteinases, which degrade collagen fibers and reduce skin elasticity.
To help maintain healthy skin, consider collagen supplementation - not just in the summer months.
Smoothies for Radiant Summer Skin
Summer Smoothie – 105 kcal
Ingredients:
- 1 peach (85 g)
- 1 handful strawberries (70 g)
- 1 handful cherries (80 g)
Preparation: Wash the fruit and remove pits. Blend until smooth.
Kiwi Smoothie with Spinach and Parsley – 112 kcal
Ingredients:
- 2 lemon slices (20 g)
- 1 piece of ginger (10 g)
- 1 kiwi (75 g)
- 2 tbsp parsley (24 g)
- 1 handful spinach (25 g)
- 1 cup spring water (240 g)
- 1 tsp flaxseed oil (4 g)
Preparation: Combine all ingredients in a blender and mix until smooth.
Raspberry-Blueberry Smoothie – 355 kcal
Ingredients:
- ½ cup blueberries (70 g)
- 4 tbsp Greek yogurt (80 g)
- 2 handfuls raspberries (140 g)
- 1 tbsp sunflower seeds (10 g)
- 2 tbsp flaxseed (20 g)
Preparation: Blend fruits with yogurt. Toast seeds in a dry pan and sprinkle over the smoothie.
Pineapple-Celery Smoothie – 198 kcal
Ingredients:
- 2 pineapple slices (160 g)
- 1 piece of ginger (10 g)
- 1 apple (170 g)
- 1 handful iceberg lettuce (100 g)
- 2 celery stalks (90 g)
- 1 tbsp lemon juice (6 g)
- 1 cup spring water (240 g)
Preparation: Peel and chop fruits and veggies. Grate ginger. Blend with water until smooth.
Banana-Spinach Smoothie – 130 kcal
Ingredients:
- 1 banana (120 g)
- ½ lemon (40 g)
- 2 handfuls spinach (50 g)
- ½ cup spring water (120 g)
Preparation: Squeeze lemon juice. Add banana, spinach, water and blend well.
Blackcurrant Smoothie – 300 kcal
Ingredients:
- 1 banana (120 g)
- 2 handfuls blackcurrants (40 g)
- 3 tbsp plain yogurt (20 g)
- 2 tbsp flaxseed (10 g)
Preparation: Peel banana, wash currants. Combine with flaxseed and yogurt and blend thoroughly.
See also other articles:
- Collagen Supplementation – Is It Really Effective?
- Can Collagen Help with Weight Loss?
- Self-Care: What It Means and How to Start
