It’s farmers' market time, and I’m absolutely giddy with the bounty of fresh, local produce available. I love a good farmers' market. This week, I picked up beautiful lettuces and spinach, sumptuous radishes, a bunch of fresh basil, some garlic scapes, and sugar snap peas. They're so good!  

My fresh-from-the-farm haul got me thinking about the connection between what we put in our bodies and the health of our skin.  

So I'm sharing some of my top, fresh, in-season summer foods for keeping your skin radiant! 

Berries

Berries of all kinds are high in vitamin C. Vitamin C fights against free radicals, which age the skin. They are also high in antioxidants which protect the skin against collagen breakdown and help with cell renewal.

Raspberries in particular are packed with ellagic acid, a compound that research shows naturally might help prevent wrinkles from forming. Some studies have found that ellagic acid prevents the breakdown of collagen, and prevents UV-induced inflammation. This means it can slow the chain of skin-aging reactions that occur as a result of inflammation.

Spinach and other leafy greens

Spinach is loaded with vitamin C, beta-carotene, and folate. It helps to promote collagen synthesis, skin renewal and fights oxidative stress. It's also high in lutein and zeaxanthin, two carotenoids with powerful antioxidants and anti-inflammatory effects. They can boost your skin’s elasticity and hydration. Lutein specifically has been found to shield the skin against damaging ultra violet radiation from the sun. 

Tomatoes

Packed with lycopene, a powerful antioxidant, tomatoes can help protect against UV damage and reduce skin aging. Lycopene-rich foods can reduce the risk of sunburn.

Carrots

Carrots and other orange vegetables (like sweet potatoes, pumpkins, and butternut squash) are excellent for your skin because they are rich in beta-carotene, antioxidants, and vitamins that promote a healthy, glowing complexion. Carrots are rich in beta-carotene (a form of vitamin A).

Beta-carotene is a powerful antioxidant that helps protect skin from sun damage and UV-related aging. It also promotes cell turnover, leading to smoother, more even-toned skin and can reduce acne and blemishes by supporting healthy sebum production and skin renewal.

Coffee

Your cup of java could help ward off skin cancer and rosacea! Coffee has been associated with lower melanoma and basal cell carcinoma risk in humans. The catch? Decaf doesn’t have the same effect.

That’s because caffeine inhibits an enzyme called ATR, which plays a key role in the survival of cells damaged by ultraviolet (UV) rays. Inhibiting ATR can eliminate UV-damaged cells that are precancerous. Because decaf coffee doesn’t contain caffeine, it doesn’t have this effect.

Dark chocolate

Cocoa beans are packed with antioxidants and flavanols that can reduce inflammation from UV exposure and increase circulation that in turn helps your skin retain moisture. Dark chocolate is also rich in magnesium, another anti-inflammatory nutrient. Magnesium also reduces stress, which plays a role in skin aging. Just make sure you buy chocolate that is at least 70% cacao and has minimal added sugar.

Fatty fish like salmon, trout and Arctic char

These fish are high in omega-3s which are anti inflammatory. They can help relieve skin conditions like acne, eczema, psoriasis, and rosacea. They also help the skin retain moisture, strengthening the skin barrier. The omega-3s in fatty fish help improve skin elasticity by helping preserve collagen, which makes the skin appear smoother and firmer.  Finally, there is some exciting research that shows omega-3s can reduce skin sensitivity to UV rays and may help minimize sun-induced aging and damage, including sunburn and photoaging. 

With a diverse diet of fresh, colourful, in-season foods, you'll see a huge difference in the tone and elasticity of your skin, and you'll feel incredible too.

See you at the farmers' market!