Low fat dairy, dark orange and dark green veggies contain vitamin A that helps to heal damaged tissue.

Blueberries, blackberries, strawberries and plums contain antioxidants that protect cells and improve cell health. Veggies such as artichokes, beans and pecans are also high in antioxidants.

Salmon and flax seed contain omega-3 fatty acids which contribute to skin elasticity and strength.

Olive oils that are cold or expeller processed or extra virgin contain vitamin E that preserves collagen and prevents wrinkle formation.

Green tea exhibits anti-inflammatory properties that may prevent the risk of skin cancer.

Water is important in preventing dehydration and also preserving healthy skin.  Water flushes toxins out of the body that may cause skin breakouts.

Hass avocados and almonds are other healthy skin foods. While honey is a great ingredient to make your own honey beauty recipes!

Research assistance provided by Jessica Bennett

Disclosure: I am a nutrition spokesperson for the Hass Avocado Board, National Honey Board, and Almond Board of California.

Picture source

1.) Low-Glycemic Index: Consuming foods with a high glycemic index tend to promote acne, while a diet full of low glycemic index foods encourages healthy skin. In a recent study, acne in participants decreased when on a high protein, low glycemic index food diet. There is a connection between foods that don’t spike blood sugar (low glycemic index) and radiant skin.

~Swaps:
-Use multi-grain bread instead white bread for your sandwich
-For breakfast, eat bran cereal instead of cornflakes
-Enjoy sweet potatoes instead of white potatoes as a dinner side

2.) Chocolate: Dark chocolate (sorry, not milk chocolate!) is loaded with flavonols, which are believed to benefit skin appearance by increasing blood flow to the skin. Flavonols also absorb UV radiation, protecting your skin from the damaging effects of the sun. Enjoy rich dark chocolate in moderation because it is still high in calories!

3.) Green Tea: The benefits to skin from green tea are numerous. It contains nutrients to decrease inflammation, protect against the UV rays from the sun, and even prevent cancer. You don’t like green tea? Not a problem, the benefits can be seen whether green tea is ingested or applied topically.

4.) Antioxidants: Antioxidants neutralize free radicals, which otherwise will cause damage to the cells of your body. This damage makes the skin appear older and more dull. Antioxidants are abundant in blackberries, blueberries, plums, and strawberries.

5.) Water: Your cells need hydration to get that glowing look. Drinking around eight glasses of water should be enough to keep your cells saturated and keep your cells flushed from toxins. Add cucumber or slices of citrus fruit to your water for added flavor!

What are some of your skin regiments to get your skin glowing for summer?

By Mitzi Dulan and research assistance by Kaylee O’Connell.