Two girlfriends laughing while eating a slice of watermelon

9 Summer Foods for Glowing Skin

Summer is the season when nature blesses us with some of its most delicious produce: colorful fruit, yummy berries and refreshing, health-packed veggies.

These straight-from-nature treats are not only great for boosting your immunity and overall health, they can also enhance the appearance of your skin. Thanks to high concentrations of vitamins, minerals, acids and other complexion-pepping nutrients, replenishing your diet with sun-fed food can quickly make your skin go from ‘meh’ to ‘wow.’

Curious about these natural skin-loving wonders? Read on!

Watermelon

For many people, spending summer without eating copious amounts of watermelon is simply unimaginable.

Well, all the watermelon aficionados out there will be pleased to hear that this delicious summertime fruit can also do wonders for your skin.

As you probably already know, watermelon is composed of 80% water, which makes it a godsend for folks who suffer from parched skin cells.

Nutrients found in watermelon can also can balance your complexion and contribute to a more even skin tone.

Other than precious H2O, this juicy fruit is also loaded with Vitamin A, which can be of immense help to people who suffer from acne and frequent breakouts, as this nutrient is effective in keeping skin’s natural oils in check.

Vitamin A and C, which watermelon has plenty of, can also be incredibly effective in reducing signs of premature aging. As natural antioxidants, they can prevent damage caused to your skin cells and help repair your complexion.

Another skin-pepping nutrient found in watermelon is lycopene, a carotenoid that can protect your skin from various kinds of environmental pollutants, namely sun’s harmful ultraviolet rays – which is something that’s definitely welcome during sizzling months of the summer.

Citrus Fruits

When summer heat calls for refreshment, one of the most satisfying go-tos include the vibrant citrus fruits. 

And sure, while all those zesty treats such as lemon, orange and grapefruit make one of the best summer refreshments, did you know they also have immense benefits on your complexion?

For example, lemon, the most prominent citrus fruit, can have a host of positive effects on the skin, both when applied topically or consumed as a part of your everyday diet.

For one, it can help fight off acne and breakouts; due to its skin-brightening properties, it can also reduce the appearance of scars, blemishes and symptoms of hyperpigmentation. Moreover, lemon can also be used to keep the excess sebum in check for people who have oily skin type.

Lemon is also loaded with Vitamin C and other antioxidants, which are essential in eliminating free radicals and slowing down aging processes in your skin and your body.

If you’re more of an orange fan yourself, you’ll be pleased to hear that this citrus can also work wonders on your skin.

Regular consumption of oranges promotes healthy skin on several fronts: it can minimize the appearance of acne and blackheads, balance your skin tone, but also smooth out fine lines and other signs of aging.

Grapefruit is another vitamin-packed fruit that’s usually hailed as a powerful tool for weight loss. And while it’s true that this low-calorie treat can help shed pounds, frequent consumption of grapefruit can contribute to glowing complexion, too.

This is because grapefruit is chock-full of amino acids, which promote supple and firm skin. It also contains high concentration of potassium and Vitamin C, which can help reduce signs of premature aging, but also reinforce the skin barrier and help keep it protected from outside pollutants.

Cherries

Cherries represent the very best of summer’s bite-sized yumminess we all know and love.

Not only do these palate-pleasing berries make for a great picnic snack, they are also bound to enhance the look of your skin – mostly because they are packed with a plethora of complexion-boosting nutrients, such as vitamin A, B, C and E.

Cherry juice can contribute to balanced skin tone by fading areas of hyperpigmentation on the skin, including acne scars, sun damage and age spots.

Cherries can also be effective it comes to minimizing symptoms of maturing skin, as they represent a rich source of a powerful antioxidant called anthocyanin. These components can be a powerful weapon for eliminating free radicals and preventing damage cause to your skin cells. 

And that’s not all: cherries are also packed with a substance called melatonin, which helps regulate your sleeping patterns. Eat a healthy dose of cherries, and you won’t have to worry about losing on your beauty sleep, which is essential for maintaining a clear and radiant complexion.

Blackberries

The summertime berry palette is vast and colorful – and one of its healthiest produce are blackberries, whose peak season runs from July to August.

These minuscule treats might not be as widely enjoyed as cherries and strawberries, but make no mistake: blackberries are just as packed with all those health-boosting nutrients our body needs.

To begin with, blackberries are one of nature’s richest sources of antioxidants, which makes them an invaluable weapon in the fight against signs of premature aging.

Among the major players are Vitamins A, C and K, all of which can have positive effects on your complexion.

For example, they can be a life savior if you’re looking to relieve a sudden breakout or the occasional pimple.

Because of its powerful, yet gentle properties, nutrients found in blackberries can help your skin heal without causing further irritation.

Since blackberries are made up of 85% water, they can also be an invaluable tool for upping the moisture levels in your cell, which is always welcome when your skin is spending prolonged periods of time in the sun.

Finally, blackberries can help detoxify overly oily skin by cleansing from within the excess sebum and grime that accumulates in pores.

Salmon

If you’re thinking of including more fish in your diet, summer is definitely the ideal season to do it.

Not only because your day-to-day meals will instantly become more satisfying, but also because fish-focused diet plan can result in supple, glowing complexion.

Why is this the case?

Well, consider the following: in order for your skin to be soft and radiant, it needs to be supplied with those nutrients that will contribute to improved hydration and suppleness.

And one of the most important ingredients for doing just that are amino acids, which salmon just so happens to be loaded with.

This delicious fish is a rich source of Omega-3 fatty acids, which can accelerate collagen production in your skin, but also help combat free radicals that are harming your cells.

And when your skin is replenished with collaged and protected from damage, this means you will be noticing fewer fine lines, sun damage and other symptoms of aging that might occur on the skin.

If you consume salmon and other types of fatty fish on a regular basis (at least once a week), you will definitely be promoting firm, luminous appearance of the skin.

Cucumber

Cucumber is one of the most refreshing treats on summer’s veggie palette.

Not only does it make a great cooling low-calorie snack, it can also help you tackle a number of skin issues.

For one, cucumber can effectively boost H2O levels in your skin. Since this green-hued veggie is made up of over 90% water, it should come as no surprise that it is a true treasure trove for everyone who happens to have parched skin cells.

However, this wondrous veggie is not all water. It also contains high concentration of various antioxidants, including carotenes, vitamin A, C and K, as well as magnesium and potassium.

This antioxidant arsenal can do wonders for eliminating signs of premature aging, such as wrinkles, fine lines and uneven skin texture.

Cucumber also has anti-inflammatory properties and is very gentle on the skin, which means it can be a godsend if you want to sooth inflamed or sunburned skin.

And if you plan on spending this summer partying the night away, cucumber can also help perk you up the morning after.

Due to its cooling properties, it can reduce puffy and dark under-eye circles, but also balance out your complexion and make your skin look awake after a sleep-deprived night.

Tomato

Tomato is one of those summer goodies we all look forward to as soon as the sunny days hit.

Not only is the paradise fruit super-tasty, it’s also incredibly versatile, making a perfect addition to any sandwich, salad, pasta or risotto.

And if you need more convincing to make your summer diet more tomato-centric, just consider the immense benefits it can have on your skin.

Namely, the star nutrient in tomato is called lycopene. This is a powerful antioxidant that can benefit your skin in a number of ways.

First, it acts as a natural sunscreen, which means it will help reinforce your skin barrier and protect it from harmful ultraviolet rays.

Next, lycopene is a valuable weapon in the fight against free radicals. It helps prevent oxidative damage caused to the cells, which in practical terms means fewer wrinkles, fine lines and other visible signs of premature aging.

Finally, lycopene helps your skin retain moisture, which means regular consumption of tomatoes can be incredibly beneficial for people who suffer from dry or dehydrated skin. 

Tomato can also be magical for restoring your complexion. Due to its natural, gentle skin-brightening properties, tomato can help minimize the appearance of age spots, melanoma and other symptoms of hyperpigmentation.

It also has slight astringent properties, which makes it great for shedding dead skin cells and promoting the growth of new, healthy skin lurking underneath.

Pineapple

Okay, so perhaps tropical fruit does tend to be around year-round, but it’s the summer when we consume these treats with special gusto.

And among its yummiest and healthiest representatives is the pineapple.

This palate-pleasing fruit contains high doses of an enzyme called bromelaine, which can be of immense help when dealing with acne.

This enzyme can also soothe irritation and reduce swelling.

Other than bromelaine, pineapple also contains hearty dose of Vitamin C, a powerful antioxidant which can help repair and rejuvenate dry and damaged skin.

Frequent consumption of pineapple juice will also promote synthesis of collagen, a substance that makes the skin plump and wrinkle-free.

Pineapple can replenish your skin from inside and out, so next time you scoop it out for eating or juicing, don’t throw away the skin; use it to gently rub it onto your face. The result will be refreshed and moisture-replenished skin.

Coconut Water

Once scorching summer days creep up, you will find yourself reaching for refreshment more often than in any other season.

Of course, if you want to hydrate your body in the healthiest way possible, it’s best to avoid all those nasty, sugar-laden sodas and juices.

But if you want to go for something a little more exciting than plain H2O, why not start sipping on coconut water this season?

This lush drink will be a life savior when you’re feeling parched, but it will also help hydrate your skin from within.

The sweet juice from this tropical fruit is also chock-full of electrolytes, which will help replenish and energize your body for all those activity-filled summer days.

Coconut water also contains healthy amounts of potassium, which promotes delivery of oxygen into your skin cells, resulting in clearer, healthier complexion.

With this list of healthy sunny season foods, eating your way to glowing complexion should be easier than ever. All you need to do is stock up on these skin-pepping summer treats and your summer can officially begin!

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