4 foods for your skin this summer

woman putting sun screen on at beach

There’s so many great things that come with summer – longer days, more time outdoors and sunny vacays. But the reality is, the hot weather, humidity and extra hours in the sun can take a toll on your skin. And while the most important step in your skincare is to apply your sunscreen every day, adding some skin-loving foods may also help to lessen the seasonal side effects summer can have on your skin.  

1. Dark Chocolate/Cocoa 

Need a reason to eat dark chocolate? How about three? This sweet but bitter treat helps your skin stay hydrated, smooth and less irritated for that sun-kissed glow.1 And it’s all thanks to dark chocolate’s high antioxidant content. Antioxidants help knock out free radicals that can age and damage your skin when they build up in large amounts. So go ahead, toss some cocoa powder into your favorite smoothie or snack on a square of the dark stuff. You and your skin will be better for it!   

2. Tomatoes 

Beyond being delicious, tomatoes are full of vitamins and antioxidants, making it a great choice when it comes to skin health! They’re an excellent source of vitamin C, which aids in the synthesis of collagen – a protein that helps maintain your skin’s strength and elasticity. Prolonged sun exposure can break down collagen and lead to premature wrinkles and fine lines. Another reason tomatoes should be your go to? They’re rich in lycopene – a powerful antioxidant that helps fight those pesky skin damaging free radicals for healthy summer skin.2  

3. Spinach 

Spinach might be a well-known superfood, but it’s also the best kept secret to healthy skin! Spinach is loaded with vitamin A – a vitamin and antioxidant that helps your body regenerate new skin cells, but also keeps your skin barrier strong and skin hydrated. Fending off premature wrinkles and fine lines is as easy as tossing some spinach into your favorite summer salad.1 

4. Avocado 

If you haven’t jumped on the avocado with everything trend, what are you waiting for?  Avocadoes are full of nutrients like essential fatty acids to help your skin lock in moisture.3 And within a single bite of avocado toast, you’ll get skin supporting antioxidants like lutein, zeaxanthin, vitamin C and vitamin E to help ward off sun damage from free radical formation.  Avocado face masks anyone? 

About Holly:  

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!  

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.    
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    


  1. Michalak M, Pierzak M, Kręcisz B, Suliga Bioactive Compounds for Skin Health: A Review. Nutrients. 2021;13(1):203. doi:10.3390/nu13010203 
  2. Bhowmik, Debjit & Kumar, K & Paswan, Shravan & Srivastava, Shweta.  Tomato-A Natural Medicine and Its Health Benefits INTRODUCTION: J. Pharm. Phytophar. 2012. 
  3. Rosenblat G, Meretski S, Segal J et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2010;303(4):239-246. doi:10.1007/s00403-010-1088-6 

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