How to get that summer GLOW

You don’t need to spend hundreds of pounds on lotion, potions and creams to get that summer glow – one of the first places to start is with good nutrition. Our skin is a window into our health, and when we shine on the outside, we are also shining on the inside too! Read on for nutritionist Clarissa Lenherr’s top summer glow get-em tips!

FOODS TO GET YOU FEELING CONFIDENT, FROM THE INSIDE OUT

FATTY FISH

Fatty fish are packed with omega-3’s, essential fatty acids that can help to keep skin moist, supple and glowy. In addition, Omega 3 fatty acids are anti-inflammatory, which may help to calm red, inflamed or acne-prone skin.. Most people focus on salmon when it comes to oily fish, but why not try to include a variety of fatty fish such as mackerel, anchovies and sardines, too. 

EXTRA VIRGIN OLIVE OIL

Monounsaturated fats are the type of healthy fats found in extra virgin olive oil. Monounsaturated fats help to keep the skin moisturised and flexible, and a good quality olive oil is loaded with powerful antioxidants! Antioxidants are the body’s in-house defence against free radicals and environmental hazards, which can help fight inflammation and may even protect your skin from UV rays! (1) Opt for an extra virgin olive oil of top quality and in a dark glass bottle. A dark glass bottle helps to protect the oil from any exposure to light which can damage the components of the oil, whilst helping to preserve all the nutritious properties that the extra virgin olive oil has to offer. My favourite brands include Belazu organic and Raw Health Greek

Drizzle it into soups, onto salads, cooked veggies, use in homemade hummus or dunk your favourite sourdough into it- delicious and nutritious!

RED GRAPES

Grapes are packed with resveratrol, a compound that is found in the skin of red grapes, and have been shown to protect against free radicals, which may reduce the impact of ageing on the skin! (1) And although you may be thinking, is this compound found in red wine too? Unfortunately, the volume of resveratrol found in a glass of red wine is not enough to benefit our skin. Stick to the red grapes, and keep them in the freezer for the most refreshing summer snack. 

SUNFLOWER SEEDS

These tiny seeds pack a ton of skin-boosting nutrients, especially vitamin E. Vitamin E is a wonderful antioxidant for skin health and just 28g of sunflower seeds contain 49% of the recommended daily intake! In addition, these little powerhouse seeds contain essential fatty acids such as linoleic and palmitic acid, which can aid in collagen formation. Collagen formation is fundamental to stop the skin from sagging, giving you that youthful, plump and glowy look.

GREEN TEA

EGCG in green tea has antioxidant, anti-inflammatory and antimicrobial properties which have been shown to improve acne and oily skin. Green tea has also been linked to improved moisture, thickness and elasticity of the skin, (3) which helps to give glowy skin its juicy appearance. Try sipping on green tea mid-morning or maybe switching up your regular latte for a matcha latte, which contains 3 X more antioxidants than 1 cup of green tea. 

RED & YELLOW PEPPERS

Colourful fruits and veg can give your skin just what it’s craving, and peppers fit that bill! Peppers are an underrated beauty food, packed with skin-protecting antioxidants and carotenoids. Bell peppers, in particular, are a great source of beta carotene, which the body converts into vitamin A, which is essential for skin cell reproduction. They are also a great source of Vitamin C, which is essential for manufacturing collagen and both carotenoids and vitamin C are antioxidants, which will help to fight free radicals that may cause damage to our skin and cause premature signs of ageing.

Red and yellow peppers are one of the richest dietary sources of vitamin C, so up your intake of those crunchy peppers, and serve as a delicious side to some homemade hummus!

Aim to include the above foods into your summertime meals, along with staying fully hydrated, getting 7-9 hours of good quality sleep a night and eating a well-balanced, whole food diet to give your skin all the love and nutrients it requires to glow this summer. 

https://pubmed.ncbi.nlm.nih.gov/24964816/ (1)

https://pubmed.ncbi.nlm.nih.gov/16732220/ (1)

https://www.sciencedirect.com/science/article/abs/pii/S0965229916300280?via%3Dihub (2)

https://pubmed.ncbi.nlm.nih.gov/21525260/ (3)