Written by: Nicole Pazdziorko, RDN, LDN

With blistering summer temperatures on the rise, it’s essential to take care of your skin by protecting it from the sun. While the first and most effective line of defense is to cover the skin with clothing or sunscreen to protect against UV damage, what we eat and drink also has an immense impact on our skin health.

We all know that fruits and vegetables are good for us, yet most Americans don’t get the recommended 5-6 servings per day. More than that, it’s important to eat a variety of colors because they each have different nutrients essential for our bodies to function at their best.  

Eating a rainbow of produce means that you are getting the full spectrum of different phytonutrients in your diet. These natural compounds found in plants help to reduce chronic inflammation and fight disease by neutralizing the free radicals that cause damage to the cells. So when we eat a wider range of colors, we naturally get a wider range of support! 

For example, lycopene is part of the carotenoid family. It is a powerful antioxidant that helps protect against oxidative stress caused by UV rays. Some studies have also demonstrated a link between lycopene and increased collagen production, which helps to maintain skin integrity. You’ll find lycopene in red or bright pink produce like tomatoes, raspberries, strawberries and watermelon – all excellent choices to include all summer long. 

Next on the rainbow, orange and yellow fruits and vegetables also provide carotenoids – like beta carotene – which the body converts into vitamin A. Vitamin A helps protect our vision and immune health, and some studies suggest it may help to reduce dark spots and wrinkling.  Look for pumpkin, sweet potatoes, butternut squash, and oranges; and during the summer months aim to prioritize orange bell peppers, summer squash, carrots and peaches. 

Green vegetables offer flavonoids and carotenoids that keep our eyes healthy, and protect against certain types of cancers. Green produce also tends to be higher in vitamin K – an important vitamin blood clotting, which can help to accelerate wound healing and tissure repair. Look for dark leafy greens like spinach and bok choy, or cucumbers, broccoli and kale.  

Blue and purple plants are high in anthocyanins, which can lower risk of heart disease and high blood pressure, and may improve brain health and memory. But blue and purple fruits and vegetables are rich in vitamin C. Vitamin C is an antioxidant that can help protect against damage of UV rays, plays a critical role in collagen synthesis, and promotes wound healing. Reach for purple potatoes, eggplant, blackberries and blueberries or purple cabbage. 

Last up, we have white foods. While these don’t get as much attention, they’re still rich in antioxidants like vitamin C and a whole host of other vitamins and minerals important for maintaining health. Look for cauliflower, mushrooms, onions, garlic and potatoes.  

 While fresh fruits and vegetables are great to add to your plate, you can eat the rainbow by incorporating fresh, frozen, canned and dried options. These are sometimes the easiest ways to keep colorful produce on hand without worrying about spoilage. So try adding two or three colors on your plate at mealtimes as a simple visual tool to help naturally build more balanced meals.  

In addition to fruits and vegetables, consuming healthy fats is highly beneficial to skin health. Fatty fish, like salmon, mackerel and trout are rich sources of Omega-3 fatty acids, which are anti-inflammatory and may help to keep skin moisturized, reduce UV-damage and skin redness. Almonds, flax seeds, pumpkin and sunflower seeds are rich sources of the antioxidant vitamin E, which acts as an anti-inflammatory agent in the skin, helping to reduce skin swelling and reddening and may help to reduce age spots and wrinkling. 

As you enjoy the outdoors this summer, be sure to keep skin health top of mind; in addition to lathering on the sunscreen, be sure to add a variety of healthy foods to your cart to keep your skin glowing.