Slathering on the SPF sunscreen before heading outside is not the only way to protect your skin from the sun’s damage this summer, but it is definitely needed, especially on those days where it only takes 10 minutes to burn!  There are other ways to help support healthy skin as well and they are as close as your kitchen pantry and refrigerator.  By reaching for nutritious foods, that are loaded with antioxidants, vitamins and minerals to help protect and improve the appearance of your skin, you will be working on nourishing your body from the inside out.

Did you know?

• The sun can cause up to 90 percent of visible skin changes often credited to aging.

• Prolonged skin exposure to ultraviolet rays can damage cell membranes, leading to skin cancer.

• UV rays may also damage the connective tissues of the skin, reducing firmness and causing it to sag.

• Vitamins, minerals and antioxidants found in foods can keep skin looking young while protecting it from the sun.

While many of these refer to aging, it is important for all ages, including kids, to take great care of their skin to avoid unhealthy consequences in the future.

Eat to protect, firm and glow

Antioxidants:  Antioxidants such as lycopene have been found to act as a natural sunscreen by filtering out the damaging sunlight which can lead to premature aging or skin cancer. Good sources of lycopene include watermelon, tomatoes and pink grapefruit.

Minerals:  Studies have shown that when levels of the mineral selenium are high, consequences from sun damage, such as sunburn and skin cancer, seem to be low.  Selenium can be found in whole-grain cereals, whole-grain pasta and eggs.

Fluids:  Keep hydrated with pure beverages to keep looking young.  Think of hydrated cells as full and plump cells, and dehydrated cells as empty and saggy.  Keep hydrated with water or try flavored zero-calorie waters.

Omega-3s:  Skin cells cannot stay firm if they are not strong.  Load up on Omega-3s, which strengthen the cell walls of skin cells helping to keep them firm.  Add Omega-3s to your diet with salmon, walnuts, canola oil and chia seeds.

Carotenoids:  A recent study has shown that people who eat more portions of fruits and vegetables containing carotenoids per day have a more golden skin color.  Eat tomatoes and carrots to help get that summer glow.

Many of the foods that support healthy skin also promote general good health.  Continue to live well by incorporating these tips year round.

Couscous & Fruit Salad

Serves 4 (3/4 cup each)

Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat. — Active time/Total time: 15 minutes

All you need
2 tbsp Grand Selections canola oil
2 tbsp Hy-Vee orange juice
1 tbsp cider vinegar
2 tsp finely chopped shallots
1/4 tsp salt
1/4 tsp freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tbsp toasted sliced Hy-Vee almonds*

All you do
1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
*Test Kitchen tip: To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Nutrition facts per serving: 204 calories, 9g fat, 1g saturated fat, 6g monounsaturated fat, 0mg cholesterol, 150mg sodium, 28g carbohydrate, 3g fiber, 4g protein, 187mg potassium, 1 lean meat, 1 fat

Source: adapted from Eating Well, Inc.