Summer Wellness: Nourish Your Skin & Slow Aging from Within
by Cindy Solkin, Holistic Nutritionist
Summer is a season of sunshine, longer days, and outdoor adventures, but it also brings increased exposure to UV rays, heat, and oxidative stress, all of which can accelerate skin aging.
While sunscreen and skincare play essential roles, true skin protection and anti-aging start from within. What you put on your plate directly affects your skin’s health, resilience, and youthful glow.
Nourishing Your Skin from the Inside Out
Our skin is our largest organ and like any organ, it needs the right nutrients to function, repair, and protect itself. During summer, prioritizing certain foods can help shield your skin from sun damage, improve elasticity, and fight premature aging.
Top Nutritional Tips for Summer Skin Protection & Anti-Aging:
1. Antioxidant Power: Fight Free Radicals
Sun exposure increases the production of free radicals—unstable molecules that damage skin cells and speed up aging. Antioxidants help neutralize these harmful compounds.
Best Sources:
Berries (blueberries, strawberries, raspberries)
Dark leafy greens (spinach, kale)
Citrus fruits (vitamin C boosts collagen)
Green tea (rich in polyphenols for skin defense)
💡Tip: Start your day with a smoothie packed with berries, spinach, and a squeeze of lemon for a skin-loving antioxidant boost.
2. Hydrate for a Plump, Radiant Glow
Aside from being potentially dangerous and contributing to heat stroke, dehydration also emphasizes fine lines and dulls the skin. Summer heat and sun can increase water loss, making hydration crucial.
Hydration Boosters:
Watermelon & cucumber (high water content) Fun option: frozen grapes
Coconut water (electrolyte-rich)
Herbal teas (like hibiscus or mint, served chilled)
💡Tip: Aim for at least 8-10 glasses of water daily and add fresh fruit or herbs for flavor and extra nutrients.
Caution: While an iced coffee or cold brew may be tempting in warmer weather, caffeine actually dehydrates the body, so don’t rely on it for summer hydration.
3. Healthy Fats: Nourish & Protect
Essential fatty acids support skin’s barrier function, keeping it supple and hydrated while reducing inflammation.
Skin-Friendly Fats:
Avocados
Raw nuts & seeds (especially walnuts, chia, and flaxseeds)
Cold-water fish (salmon, sardines, mackerel)
💡 Tip: Add chia seeds to your breakfast or toss avocado into summer salads for a creamy, skin boosting treat.
4. Lycopene: Nature’s Internal Sunscreen
Lycopene is a powerful antioxidant shown to enhance the skin’s defense against UV damage.
Caution: NOT a substitute for an environmentally friendly, hypo-allergenic, high SPF sunscreen.
Top Lycopene Sources:
Tomatoes (especially cooked)
Watermelon
Pink grapefruit
💡Tip: Enjoy a refreshing watermelon salad or include tomato-based dishes to give your skin an extra layer of UV protection.
5. Collagen Support: Firm, Youthful Skin
Collagen keeps your skin firm and elastic, but production naturally declines with age and UV rays accelerate this breakdown.
Collagen-Boosting Nutrients:
Vitamin C (citrus, kiwi, bell peppers)
Amino acids (from protein sources like chicken, fish, or collagen peptides)
Zinc (pumpkin seeds, shellfish)
💡Tip: Add pumpkin seeds as a salad topper for a zinc packed, healthy fat crunch to help support skin structure and combat fine lines.
Lifestyle Extras for Summer Skin Health
✔️ Wear SPF daily—nutrition enhances protection but doesn’t replace sunscreen.
✔️ Limit excessive alcohol—it dehydrates and depletes skin-friendly nutrients.
✔️ Prioritize sleep—your skin repairs itself overnight.
✔️ Reduce sugar intake—excess sugar contributes to glycation, damaging collagen.
✔️ Use pure aloe vera gel to add moisture and relieve overexposed skin.
Glow from Within this Summer
Your summer wellness routine isn’t complete without nourishing your body with the right foods to protect your skin, combat aging, and radiate health. Remember, true beauty starts on the inside and every meal is a chance to feed your glow.
Stay hydrated, eat colorful, nutrient-rich foods, and enjoy the season while keeping your skin youthful and resilient.
Cheers to vibrant, summer skin!
Cindy Solkin, CNP
Cindy works with clients to identify healthy life choices and make positive changes. Her areas of experience include inflammatory issues, auto-immune disorders, allergies, weight management, digestive issues, hormone imbalances, and more.
If you looking to make some healthy changes, Cindy would be happy to chat with you! Book an appointment or your complimentary 15-minute Clarity Session at EvokeLife.co at the Pomme Clinic in Port Coquitlam, BC!