Summer skin from within
Let’s talk about summer skin. Let’s be honest, as amazing as summer is, it’s not always so kind to our skin. We wait all year for summer sunshine and bathe in its glory while we have it, but by the time September rolls around, your skin might be feeling a little less "sun-kissed glow" and a little worse for wear. Sun exposure, heat, saltwater, air conditioning, and even travel can all contribute to skin dehydration, irritation, and premature aging.
So here’s a little skin-loving summer shopping list:
Lycopene and Beta-Carotene
Certain antioxidants can help support the skin from within against sun damage. Lycopene (found in red and pink fruits) and beta-carotene (found in orange and leafy green vegetables) can help increase your skin’s resilience to UV rays while supporting an even tone and glow. But please don’t skip the sun cream!
Think:
Tomatoes, carrots, apricots, red peppers, sweet potatoes, and leafy greens like spinach.
Tip! Pairing the tomato and cooking with oil helps the body absorb more of the lycopene.
Healthy fats and Omega-3s: moisture from within
Hydration isn’t just about what you drink; what you eat plays a big role too. Omega-3 fats help keep your skin’s moisture barrier happy, reduce inflammation, and balance oil production.
Think:
Wild salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, avocado and cold-pressed olive oil.
Berry season
Antioxidants, Carotenoids & Phytonutrients: protection and repair
Summer skin has a lot to deal with over the summer months and needs support when it comes to repair and regeneration. Vitamin C, in particular, is essential for collagen production and skin elasticity. Other antioxidants, such as vitamin E and carotenoids help defend against free radicals and oxidative stress caused by sun exposure.
Think:
Berries (strawberries, blueberries, raspberries), citrus fruits, cantaloupe melon, papaya, broccoli, red peppers, and herbs such as parsley.
Hydrating foods
Alongside drinking plenty of water, eating water-rich foods can help keep skin cells plump and assist with detoxification during the summer.
Think:
Cucumber, watermelon, celery, green tea, and coconut water.
Eat the rainbow
Summer offers a vibrant, nutrient-packed palette of fresh fruits and vegetables, each one contributing unique vitamins, minerals, and phytonutrients to support your skin’s health.
Eating seasonally is a great way to give your body exactly what it needs, exactly when it needs it.
Summer is prime time for colourful, seasonal produce. The more variety and vibrancy on your plate, the more nutrients you're giving your body and skin to thrive. Each colour offers unique benefits:
Red (tomatoes, berries): rich in lycopene and anthocyanins, supports heart health, and reduces inflammation
Orange & Yellow (carrots, sweet potato, peppers): packed with beta-carotene and vitamin C, boost immune health and skin repair
Green (spinach, broccoli, herbs): high in chlorophyll, folate, and magnesium, supports detoxification, energy, and hormone balance
Blue & Purple (blueberries, aubergine, red cabbage): full of anthocyanins, protect the brain, support mood, and memory
White & Brown (garlic, onions, mushrooms): contain allicin and prebiotics, support immunity and gut health
By focusing on hydrating foods, healthy fats, and antioxidant-rich fruits and vegetables, you can support your skin’s resilience and radiance through the heat. Your autumn complexion will thank you for it!
I hope this is super helpful.
Much love
Katie xx