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Healthy foods for healthy summer holiday skin

Citizen Femme got the lowdown from nutritional therapist Lola Ross on what to eat for healthy summer skin for that glowing complexion that we all crave.

The way to healthy skin can be found in what we eat. We switch to flip flops, so its important to switch up our diet too, and hydrate enough!

Lola is the go-to educator for anyone looking to improve their health through diet and lifestyle, specialising in women’s health, and the role of hormones and DNA in our wellbeing. Keeping dietary recommendations as simple and manageable as possible is integral to successful outcomes so its all about encouraging long-term sustainable changes in the approach to diet, while supporting healing and whole-body wellness.

Most recently, Lola partnered with Amy Thompson (former CEO of Seen Presents) and Laura Weir (Editor of the UK’s ES Magazine), to launch the digital hormone, cycle and mood platform – Moody.


Lola: Our bodies and bones need sunshine in small amounts in order to maintain health and few things are nicer than feeling those warm rays on our skin, infusing our cells with solar energy. However, we also know that in intense amounts sun exposure can cause free radical damage and be harmful to our skin, causing short and long-term damage like dehydration, skin aging to hyperpigmentation or melasma. Increased sun exposure, mixed with more rose-soaked summer time events, can lead to dehydrated, congested or lined skin so incorporating skin nourishing nutrients and antioxidants into your diet can help to encourage a summer glow with long lasting effects.

6 Summer Skin Nutrients

Acerola Cherry

These contain some of the highest levels of antioxidants than any other plant food. A recent study (read here) showed that Acerola cherry intake inhibits genes associated with UVB skin pigmentation so if you are prone to hyper-pigmentation, definitely add this to your diet. Add to smoothies, juices or even a scoop to a Pimm’s for a skin-protective boost.

Seaweeds + Algae’s

Seaweeds like kelp, and algae’s such as spirulina, contain useful amounts of essential fatty acids, which are central to skin cell health and have important anti-inflammatory properties. It’s easy to get it into your diet – just add a scoop of spirulina into your smoothies and mix into your salad dressings.

Add seaweeds to summer broths or salads with Clearspring Nori Sprinkle.

Orange Root Vegetables

Orange root vegetables are a good way to get skin-loving antioxidants into your diet as they contain high levels of the beta-carotene. What are these? Vegetables include squash, carrots and sweet potatoes. Try roasting them in some avocado oil, or add to a slow cooker with some coconut milk and spices like turmeric and black pepper for a skin nourishing summer stew.

Purple Sprouting Broccoli

Sulforaphane, the compound found abundantly in broccoli, is crucial to healthy genes and liver detoxification. A healthy liver effectively removes waste products and toxins, which can lead to healthier skin…. So? Broccoli is good! For a great side dish, steam broccoli lightly and drizzle a little omega rich avocado oil.

Kefir

A chilled glass of coconut kefir is a delicious summer drink and super nourishing for the skin. Kefir is known for its high level of probiotics, which help to support our microflora – the world of microbes that live in our gut. Among our microflora’s many roles, it also supports detoxification of used oestrogen, preventing it from recirculating in our bodies and reducing the risk of hormonally driven skin issues such as acne and rosacea.

Water

Our skin cells get plumper and fine lines seem reduced when we are hydrated. Start your day with a focus on water intake and aim for up to 2 litres or water, or non-caffeinated iced teas each day (a bit more if you are exercising a lot). Try a water reminder app like Daily Water if you are one of many who forget to drink enough.

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