Experts Reveal the Everyday Foods That Could Improve Your Skin This Summer
As soon as the weather warms up, many of us start switching up our skincare routines. Rich winter moisturisers are swapped for lighter products, SPF becomes non-negotiable and suddenly everyone is searching for ways to achieve that healthy summer glow.
But according to skin experts, one of the most effective things you can do for your complexion this season may have nothing to do with expensive serums or trending beauty products at all. Instead, it could start in your kitchen.
Warmer temperatures can bring a whole new set of skin concerns. Increased sweating can trigger breakouts, longer days outdoors can leave skin dehydrated and irritated, and more sun exposure can contribute to UV damage. While skincare products certainly play their part, nutrition experts and dermatologists say the foods you eat can have a major impact on how your skin looks and feels throughout spring and summer.
Experts from the Derma Laser Center of New Jersey have highlighted some of the best foods to help support healthy, radiant skin during the warmer months — and many of them are probably already sitting in your fridge.
Oily Fish Could Help Keep Skin Hydrated
Healthy fats are essential for maintaining the skin barrier, which helps lock in moisture and protect against dryness. Oily fish such as salmon are particularly beneficial thanks to their high Omega-3 content.
Omega-3 fatty acids are known to support skin hydration and may help reduce inflammation, making oily fish a smart addition to your diet during the hotter months when skin can become more easily irritated or dehydrated.
If you follow a plant-based diet, avocados can offer similar benefits. Rich in healthy monounsaturated fats, they can help nourish and hydrate the skin from within.
Carrots May Offer More Than Just Vitamin A
Carrots are often praised for supporting eye health, but they can also benefit your skin. Packed with vitamin A, carrots help encourage healthy skin cell turnover while supporting moisture retention.
They’re also rich in beta-carotene, a powerful antioxidant that may help reduce sensitivity to UV rays. While experts stress this is absolutely not a replacement for sunscreen, it could provide an additional layer of support alongside proper SPF protection.
Berries Are Packed With Skin-Boosting Antioxidants
Blueberries, raspberries and blackberries are some of the most antioxidant-rich foods you can eat, making them particularly useful during summer when skin is exposed to increased environmental stress.
Antioxidants help combat inflammation and dehydration while supporting collagen production, which can contribute to a plumper, healthier-looking complexion.
Adding berries to breakfasts, smoothies or summer desserts is one of the easiest ways to boost antioxidant intake without dramatically changing your diet.
Tomatoes Could Help Support Skin Resilience
Tomatoes are loaded with vitamins A and C, both of which are essential for healthy skin, but one of their standout compounds is lycopene.
Lycopene is an antioxidant that researchers believe may help improve the skin’s resilience against sun-related damage. Again, experts are clear that this does not replace sunscreen, but it may help support the skin when combined with daily SPF use.
Leafy Greens Still Deserve Their Superfood Reputation
Leafy greens such as spinach and kale remain some of the most beneficial foods for overall skin health. Their high antioxidant content helps combat oxidative stress, which can weaken the skin barrier and contribute to collagen breakdown over time.
Incorporating more greens into salads, smoothies or summer meals can help support healthier-looking skin while also benefiting overall wellbeing.
Why “Eating Your Water” Matters in Summer
Hydration becomes even more important during warmer weather, but experts say drinking water alone is not always enough.
Foods with high water content can help hydrate the body while simultaneously delivering vitamins, minerals and antioxidants that support skin health. This is sometimes referred to as “eating your water.”
Some of the most water-rich foods include:
- Iceberg lettuce – 96% water
- Cucumber – 96% water
- Celery – 95% water
- Spinach – 92% water
- Watermelon – 92% water
- Broccoli – 92% water
According to Dr. Ayman El-Attar, focusing on hydration is one of the simplest and most effective ways to support healthy skin during summer.
He explained:
“A lot of people may reach for expensive skincare products, but a hugely effective step would be to add these foods, such as berries or oily fish, to their weekly shop. The nutrients in these foods work from the inside out.”
Ultimately, glowing summer skin is rarely about one miracle product. Consistent hydration, a nutrient-rich diet and proper sun protection are still some of the most effective ways to help your skin look and feel its best all season long.
Credit: Original research and expert commentary supplied by the Derma Laser Center of New Jersey.
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