Our skin is our largest and fastest-growing organ. It is our first line of defense, protecting our interior, helping regulate our body temperature and allowing us to experience the sensation of touch. And like all other body parts, our skin requires and responds to care.
Much of what we see on the exterior of our bodies is a reflection of what’s going on inside of us. You can certainly spend a great deal of money on skin care products and cosmetics that work on the surface but my view is that you will be far more successful over the long run working from the inside out. Not surprisingly then, this feature focuses on recommendations that support our beautiful, radiant skin from the inside out ~ including, of course, our diets.
The Balance between sufficient Vitamin D & Overexposure
Our best source of vitamin D comes from the sun. Ensuring adequate amounts of vitamin D throughout the year is important for supporting our immune system and allowing our bodies to absorb calcium but too much exposure to ultraviolet radiation can prematurely age our skin and leave us vulnerable to skin cancer.
The amount of sun exposure we require to produce sufficient vitamin D will depend on the strength of the sun (time of day/where we live), and the color of our skin. When the sun is strong, only brief periods of exposure (five to ten minutes) without sunscreen a few times per week is generally sufficient to produce adequate vitamin D in most individuals. Those with darker skin may require more. During the non-summer months when our body stores begin to drop, supplementation of vitamin D becomes important (our diets cannot supply sufficient amounts).
The best way to gauge vitamin D levels is to have them tested (this is obtained through routine blood work that can be requested from your physician).
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1. First things First: Ensure Adequate Protection
The best way to protect our skin and avoid sun damage is to take the necessary precautions, including:
- staying out of the sun during the hottest times of the day
- applying adequate sun block throughout the day
- investing in a quality sun hat with a generous rim
- wearing suitable clothing — this is something I have really expanded on since moving to CA – I wear light fabric cotton shirts that are not heavy but that fully cover my skin right up to the neck (no more scoop or v-necks) and have also found light weight shawls useful – the sun is relentless here.
2. Work in some Lycopene
There is a natural sun protector found in our diet that may also help prevent sun damage. It is the carotenoid known as lycopene. Lycopene is a powerful antioxidant found primarily in cooked tomato (tomato paste is a particularly concentrated source) but also in watermelon and pink grapefruit. It has been linked to the reduction of prostate cancer and cardiovascular disease and more recently to the reduction of photodamage.
In a recent study published in the British Journal of Dermatology, scientists from the University of Manchester revealed that lycopene found in tomato paste offered skin protection against ultraviolet radiation by inhibiting free radical damage and supporting collagen production. The study also demonstrated that lycopene reduced damage to mitochondrial DNA. This is an exciting and promising new area of research. Tomato paste has never tasted so good in this Zucchini Pasta with garden fresh Marinara
3. Get your Vitamin C – Vitamin C is a powerful anti-inflammatory antioxidant that protects collagen fibers from injury and supports new collagen growth helping to firm the skin and improve the appearance of fine lines and wrinkles. In addition to citrus, dose up on vitamin C with red bell pepper, broccoli, kiwi fruit and succulent summer strawberries. One of my favorite wake-ups ~ Cooling Strawberry Chia Overnight Oats
4. Add Omega-3s – In addition to their anti-inflammatory effect on the body, the rich emollient nature of Omega-3 fatty acids help restore hydration and prevent drying skin by supporting the skin’s ceramide barrier. Fish based Omega-3 fats (EPA/DHA) can be found in salmon, mackerel, herring, sardines, krill, anchovies and rainbow trout. Plant based Omega-3 fats (ALA) can be found in flaxseed, flaxseed oil, hempseed, hempseed oil, walnuts and Canola oil. These simple and vibrant Chili-Rubbed Salmon Bowls are packed with flavor.
5. Savor Glorious Green Tea – A study published in the Journal of Nutrition revealed that the polyphenol content in green tea can protect skin against harmful ultraviolet radiation and help improve overall skin quality. Study participants who consumed green tea beverage for 12 weeks experienced improvements in blood flow and oxygen to the skin; a reduction in UV-induced inflammation (by 25 %) and improved structural characteristics including skin elasticity and hydration. Summer perfect Green Tea (matcha) Soft Serve
6. Hydrate Sufficiently – A diet rich in produce will support hydration but factors to keep in mind when appropriately fueling hydration needs include: ambient temperature, activity levels (the amount of water you are losing through sweating) and general health. Consumption of diuretics, such as caffeine and alcohol, also increase urinary output requiring more water consumption to make up for this loss.
Ideas for enhancing taste — some delicious ways of enlivening the taste of water include adding fresh herbs, edible flowers, fruit and vegetables to your beverages. Some choices include: sliced cucumber, lemon, lime, orange, grapefruit, berries, pomegranate, mint, thyme, jasmine, rosemary and lavender. You can also enjoy herbal teas and sparkling water or add a splash of your favorite unsweetened fruit juice to water. Smoothies are another delicious way to stay hydrated (and nourished). Have fun experimenting and coming up with your own combinations.
The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.
These are such helpful tips, Kelly! They are very timely reminders for me – I can’t believe how strong the sun is here in CA! My husband’s weather app on his phone has actually been sending him notifications on how strong the UV rays are on certain days, and to apply sunscreen. Now I don’t leave the house without my little tube of sunscreen!
Something I still think needs to be addressed in our society is the obsession with being tan. I am very fair and have actually been teased about it my whole life. I always tell people that I grew up in the wrong era – being fair used to be so prized! So many people feel pressure to be tan now, especially with those tanning beds.
I knew eating a colorful diet helped your skin, but I didn’t know about tomato paste and green tea. Adding those to my shopping list now! :)
I love this article, Kelly. I’m going to share it on my Facebook page. I think a lot of people think about what they are going to slather on their skin in the summer and forgot that we can protect ourselves from what we put on the inside, too!
Thank you for writing this, Kelly. It’s easy to neglect the importance of healthy skin… I typically forget that it’s even an organ, but as you’ve pointed out here, it deserves much of our attention. Tomato paste… that humble can sitting in my pantry… I’d love to use it more, now that you’ve mentioned that it’s a power packed source of Lycopene! The first thing I think of that I use it regularly for is making my own pizza sauce.. and I always put extra on my pizza :D . And I just started eating Matcha (thank you green tea soft serve for the motivation), daily, in my smoothies. But I did not know about improving blood and oxygen flow. Hooray! I always learn from you and enjoy reading your posts so much! (oh and the water suggestions… I needed the reminder… I forget!! :( )
You really need to write a book! What an informative post! The discussion on lycopene was a new one for me – interesting. Growing up, vitamin D was never mentioned, but now it has been found to be such an important vitamin and one that most of us just don’t get enough of. Great discussion on that. Just bought me a new hat, I always wear long sleeves because I’m even cold in the summer :) , and I really, really need to work on the hydration issue. I find myself slacking off there quite a bit and my body has its way of reminding me – drink water! Thanks for linking back to the match soft serve. I had forgotten all about it and want to try it this summer.
These recipes look incredible and so healthy! I’ve also read literature that supports consuming high Vit C foods before going out in the sun to help PREVENT sunburn. Certainly can’t hurt right? :)
Wow…so much great information. Every couple of sentence I would say “Wow, who knew!!” Great article Kelly, you are one smart lady! I normally avoid the sun, but now I’m also going to start making sure I am eating the right kinds of foods in order to protect my beautiful pasty pale skin ;) XXX
“beautiful pasty pale skin” — it has a certain ring to it don’t you think? we’ve got the beginnings of a song here Sandra :)
That first photo is bringing me the biggest smile – it is full of summer joy! :) It’s interesting we don’t always think of the functional aspects of food beyond nutrition; I love how you explore this here through science and break it down into very readable form for us. Thank you for the delicious recipe inspiration – I’m tempted to try many of these!!
I love that photo too Rose! Seems so long ago now (my son is so much bigger) — thank you for your encouraging words of support, I’m glad you liked the feature and the recipes.
Great post!
I take vitamin D pills daily because… how can I put it on a nice way? – I am a mature woman. ;-) Even though my bone density scan gave excellent results, my doctor advised me to take a pill daily.
I love your chia oat with strawberries – I sometimes have a bowl of yogurt with chia seeds (which I leave in the fridge for a few hours) – adding strawberries to it will be perfect. Also, I’ve been enjoying quite often a smoothie made with matcha powder, avocado and almond milk – I add a little protein powder too sometimes, but not always.
matcha flavor is addictive!
Have a great long weekend! and happy belated Canada Day!
let me remind you that mature women are very, very, wise Sally (aren’t we?! ;0) and you know, it’s actually challenging for women (of all ages) to meet their daily calcium requirements — yogurt is a delicious way to get there! Love the idea of the chia/yogurt combo — maybe swirl in a little matcha :) xx
I love all those tips! Sunbathing is definitely not my thing AT ALL. I used to get heat stroke every single summer and sometimes it was so serious that I became unconscious.
That zucchini pasta looks terrific!
sun stroke is not a joke. I think more people suffer from it than they realize.. sorry to hear you had a rough go of it. I’m now a fan of big floppy hats, lots of water and the shade of a tree :) xx
Kelly, I love what you wrote about working from the inside out. It’s so true, that’s the only way to create real change. It’s just that it takes time and it’s inconvenient; part of the quick fix culture to treat the symptoms.
I’ve been hearing more and more about vitamin D and it never occurred to me to have my levels tested to get a benchmark. I have been supplementing through the winter (400 IUs) but I’d be interested to know where things are at. I also didn’t know about the connection between vitamin D and calcium absorption… What I love about your features is that I always uncover something new, interesting (and important!). You go beyond the obvious and your dedication shows. Thank you.
yes, in Canada the big push came from the Cancer Society to get vitamin D into the spotlight (insufficient vitamin D has been linked to a number of major diseases including cancer, MS, diabetes, heart disease and influenza) — occasional testing can give you a measure of where things are at so you can adjust accordingly. And yes, vitamin D is essential for calcium absorption — this was a question I would always include on my nutrition tests when I was teaching dental hygienists :) important indeed.
I didn’t know that about lycopene (or green tea) so interesting, the broad protective power of food. I always learn something new on your blog Kelly! I’ve really been enjoying your nutrition articles and find myself coming back to them again and again. Such a great resource. Thank you for the recipe links as well (your photos are gorgeous) those cooling oats and soft serve cream are really speaking to me right now. Hope to make one or both over the holiday weekend. Thank you for another excellent feature.
you are most welcome Elizabeth – I’m glad it was useful to you. I hope you enjoyed a fabulous holiday long weekend! :)
I’m cringing as I read this because I made the mistake of going out in the sun from 11a-1p without taking the time to properly apply sunscreen beforehand. I’m usually so good about it but I was in a hurry and just light spritzed random spots and forgot to reapply once I was outside. Well now I’m as red as a cherry from my chest to my knees, and only on the front side of my body! It’s the first time I’ve had a sunburn in over 10 years and it makes me want to cry knowing how much damage I did. Like you said, I think I forgot how strong the California sun can be!
But anyways, now I have even more of an excuse to eat more delicious summer fruits and veggies. ;) And I drink green tea on a regular basis so hopefully it will help my skin heal faster!
Oh Sarah, if I can tell you how much I abused the sun in my youth… my sisters and I used to hang out in our bikinis atop a *tar* roof with homemade *aluminum foil reflectors* with our bodies slathered in *Bain de Soleil* (basically the equivalent of baby oil only much better smelling :D ) OH DEAR. In the comforting words of Maya Angelou: “do the best you can until you know better. Then, when you know better, do better”
We’ve been doing lots of smoothies lately. And I’ve been eating lots of cucumber. It’s my favorite way to eat hummus. ;)I love all these tips. I’m definitely going to try that zucchini pasta with fresh marinara. Miss A’s tomatoes are growing like crazy. We just need them to ripen now. I hope you are enjoying a beautiful sunny California summer. Do you get May gray and June gloom up your way? Or is that mostly a southern CA thing? Hugs!
yes, tomato season is here in earnest! I think the may gray/june gloom saying applies to socal and especially san diego from what I understand. The weather in the valley (though not SF) is steady as she goes. If you were a betting women you’d be putting your money on the sun shining every.single. day. (except when the homies come to visit, then the sky opens up :)