Great skin does not need to require extensive and pricey creams and laser treatments. Subtle changes in our diets can have substantial effects. Here is a list of 5 nutrition savvy tips for healthy summer skin:
TIP 1: Choose low glycemic foods to keep your blood sugar stable as high glycemic foods tend to cause breakouts. In other words…
•Choose high-fiber carbs rather than refined (i.e. whole grain bread, brown rice, whole grain pasta, whole grain crackers and cereal vs. the white varieties; fresh/frozen fruits and veggies and beans).
•Include a lean protein and/or a healthy unsaturated fat with high-fiber carbohydrates at meals and snacks.
TIP 2: Dark chocolate. Dark chocolate contains flavonols, an antioxidant that increases blood flow to our skin. Flavonols also absorb UV radiation from the sun. Remember to moderate the amount of dark chocolate you eat…. up to 3 dark chocolate Hershey Kisses a day (rather than a JUMBO chocolate bar) and make sure the cacao content is at least 70%- the higher the percentage of cacao, the more sun protection.
TIP 3: Choose beverages that contain EGCG, a potent antioxidant that not only protects our skin from the sun’s UV rays, but also helps prevent against cancer. Aim for 3-5 cups of green or white tea a day.
TIP 4: Hydration: Take your weight and divide by 2 to equal the amount of fluid ounces you need a day. Add an additional 3-4 cups of fluids per hour of exercise. Water helps our cells flush away toxins and keeps our skin supple. Add cucumber slices, citrus, or berries to your water for some added flavor if you wish. My personal favorite is smartwater, which has been enhanced with key electrolytes that give this beverage its crisp, fresh taste!
TIP 5: Antioxidants! Choose fruits and veggies rich in color as they all decrease the risk of inflammation.
•Top Veggie: Romaine lettuce for vitamin A and potassium
•Top Fruit: Strawberries for vitamin C to help keep skin smooth and firm
•Top Protein: Soy which contains soy isoflavones that limits fine lines and wrinkles and also helps improve skins firmness. Choose whole soy products like soy milk, tofu, edamame, tempeh…
•Top Nut: Almonds for vitamin E- one of the most important antioxidants for skin health
•Top Fat: Extra Virgin Olive Oil (EVOO) for its essential fatty acids to help protect from UV rays and also helps skin hold onto moisture. Aim for 1 TBS a day.
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