Every summer, my skin begs for a little extra TLC. Between Colorado’s dry heat, relentless sun, and wild temperature swings, it’s a lot for any complexion—especially now that I’m in my mid-30s. But as a nutrition consultant, I’ve learned that healthy skin isn’t just about what you put on it. It’s about what you put in your body, too.
Fortunately, the right nutrients are well-equipped do the heavy lifting: improve hydration, boost collagen, and protect against UV damage. Ahead, we’re sharing our favorite summer foods and easy meal ideas (think salmon-topped salads and vitamin C-packed smoothies) for glowing skin.
Begin With the (Unsexy) Basics
First things first: Begin with the basics. When it comes to skin health, I always encourage my clients to prioritize a well-rounded approach to nutrition. Think blood sugar balance—because big spikes and crashes can contribute to inflammation and premature aging, eating enough high-quality protein, and of course, staying hydrated. These habits are the foundation. From there, it’s about adding specific nutrients and targeted supplements to really amplify your summer glow.
Start With Omega-3s
Whether or not the sun is out, omega-3s are your skin’s best friend. These keep your dermis hydrated, calm inflammation, and protect the skin barrier. If you notice dry patches or irritation from too much sun, it’s a sign to boost omega-3 intake. Aim for wild-caught salmon 2-3x per week (tinned fish is an economical way to do this!). Not a fan of fish? Plant-based sources like flaxseeds, walnuts, chia seeds, and hemp seeds are great alternatives. Sprinkle them on smoothies or Greek yogurt, or toss them into a salad for an added boost.
Ditch the Seed Oils
Another important piece to consider? The types of fats you’re eating. While omega-3s are skin-friendly, highly processed seed oils—like soybean, corn, sunflower, and canola oil—can have the opposite effect. These oils are high in omega-6 fatty acids, which, in excess, can promote inflammation in the body. And chronic inflammation can show up as redness, breakouts, dryness, and even premature aging. Instead, focus on whole-food sources of healthy fats (avocado, seeds, coconut, macadamia nuts) and cooking with stable oils, like olive oil, avocado oil, and grass-fed butter or ghee.
Collagen-Boosting Foods for Firm, Plump Skin
Along with healthy fats, collagen is a must! Over time, our natural collagen production slows, which is why adding collagen-boosting foods is key. Think vitamin C-rich produce like oranges, strawberries, and bell peppers, bone broth, and eggs. Eating these regularly gives your skin the building blocks to stay firm and radiant. And don’t forget collagen powder—it’s a super versatile way to support your skin’s structure. Add a scoop to coffee, matcha, smoothies, or oatmeal.
Antioxidants: Your Skin’s Best Defense
All hail the mighty antioxidant! Antioxidants are truly exceptional, minimizing UV-induced damage at the cellular level! Prioritize colorful fruits and veggies like blueberries, tomatoes, spinach, and kale. Rich in compounds like flavonoids and carotenoids, these do the heavy lifting: neutralize free radicals, reduce oxidative stress, and support your body’s natural repair processes.
Underrated hack? Eat your carrots and sweet potatoes. These veggies are loaded with beta-carotene and act as a natural sunblock.
Hydrate from the Inside Out
Hydration is a non-negotiable for summer skin. But drinking water alone isn’t enough. To truly support your skin, you need to replenish electrolytes, too. Sodium, potassium, and magnesium help balance fluid levels, support cellular function, and prevent dehydration. Stock up on economical produce like cucumber, celery, citrus, avocados, and leafy greens. Coconut water is also worth the shelf space. During the warmer months, I like to make an adrenal cocktail and sip on it while I make dinner!
Skin and Dairy—Friend or Foe?
Let’s talk dairy. It’s a hot topic when it comes to skin health. For some, it’s completely fine. But for others—especially those prone to acne or inflammation—it can be a sneaky culprit. Milk and other dairy products may influence hormone levels (like insulin and IGF-1), which can stimulate oil production and trigger breakouts. Not everyone will react the same way, but if persistent skin issues are a concern, try cutting back on conventional dairy for a few weeks to see if there’s a difference.
10 Best Foods for Skin
With summer around the corner, it’s the perfect time to give your skin some extra love. Rember, what you eat matters just as much as what you put on your skin. The right foods can boost hydration, fight inflammation, and help your complexion stay smooth, strong, and sun-resilient. Here’s a roundup of skin-loving ingredients to start adding to your plate.
Fatty Fish
Rich in omega-3 fatty acids, which help reduce inflammation, keep skin hydrated, and support a strong skin barrier. Think salmon, sardines, and mackerel.
Avocado
Packed with healthy fats and antioxidants like vitamin E, which help moisturize the skin and protect it from oxidative damage.
Walnuts
A great plant-based source of omega-3s and zinc, both of which help combat inflammation and support skin healing.
Sweet Potatoes
High in beta-carotene, which converts to vitamin A in the body and acts as a natural sun protectant for the skin.
Bell Peppers
Loaded with vitamin C, which is crucial for collagen production and helps keep the skin firm and youthful.
Broccoli
Contains a powerhouse mix of vitamins A, C, and zinc, plus sulforaphane, a compound that may help protect against UV damage.
Tomatoes
Rich in lycopene, an antioxidant that’s been shown to protect the skin from sun damage and improve skin texture.
Soy
Contains isoflavones, which may help improve skin elasticity and reduce fine lines, especially in postmenopausal women.
Dark Chocolate (70% or higher)
Full of flavonoids that improve blood flow to the skin and may protect against sun-induced damage.
Green Tea
Packed with polyphenols that help fight inflammation and oxidative stress, keeping your skin clear and calm.
Supplements for Glowing Skin
While whole foods are the gold standard, don’t sleep on targeted supplements for radiant, resilient skin.
Top Skin-Loving Supplements
Collagen Peptides
- What it does: Supports skin elasticity, reduces fine lines, and boosts hydration.
- Suggested dose: 10–20g daily.
Omega-3 Fish Oil
- What it does: Fights inflammation, keeps skin supple, and strengthens the skin barrier.
- Suggested dose: 1,000–2,000 mg EPA/DHA daily.
Vitamin C
- What it does: Crucial for collagen production and antioxidant defense.
- Suggested dose: 500–1,000 mg daily.
Zinc (Picolinate or Gluconate)
- What it does: Helps repair skin, calm inflammation, and reduce breakouts.
- Suggested dose: 15–30 mg daily (short-term use unless otherwise advised).
Amino Acids (or Collagen-Supporting Complexes)
- What it does: Provides glycine, proline, and other amino acids that help build collagen and keratin.
- Suggested dose: Follow label, usually ~5g per serving.
Vitamin E (Mixed Tocopherols)
- What it does: Offers antioxidant protection and helps skin recover from damage.
- Suggested dose: 100–400 IU daily.
Always consult your healthcare provider before starting any new supplements. Dosage needs and tolerability vary from person to person.
3-Day Radiant Summer Skin Meal Plan
With summer around the corner, here’s your three-day glow-up meal plan:
Day 1
Day 2
Day 3
Opting for organic, homemade, or fermented dairy, like kefir, may also be easier on your skin!
Summer Skin Starts with What You Eat
The best foods for skin are those that nourish and hydrate from within. Whether you’re looking to boost collagen production, fight UV damage with antioxidants, or keep your skin hydrated and glowing, the right foods (and supplements) can help you feel confident in your skin this summer. Remember, it’s not just about what you put on your skin; it’s about what you feed your body from the inside out.
