It will be summer soon, and that skin that has been covered up for most of the colder months will now be exposed to the elements, especially the sun. There are certain measures you can take to protect and even vitalize your skin just by the foods you eat.

Naturally aging, sun exposure, harsh chemicals and injuries break down proteins, causing skin tissue to lose strength and elasticity. Foods containing collagen and elastin support tissue health and help your body rebuild healthy skin.

Vitamin C is essential for tissue growth and repair and is necessary for building collagen and elastin. It’s a powerful antioxidant that is water soluble, so the body can’t naturally store it. Your diet should include these vitamin C foods:

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Grapefruit
  • Kiwi
  • Oranges
  • Red or green peppers
  • Strawberries


Proline and lysine work with vitamin C in the formation of collagen. Protein foods that are good sources of these amino acids include:

  • Beans and legumes
  • Beef
  • Cheese
  • Chicken breast (Free range and organic)
  • Salmon, sardines and other fatty fish (wild caught)
  • Spirulina
  • Turkey breast

Essential fatty acids also play an important role in reducing the damage done to tissue by aging and sun exposure. In particular, omega-3 fatty acids support tissue growth and strength.

You can get these healthy fats through plant-based omega-3s found in:

  • Avocados
  • Flaxseeds and flaxseed oil
  • Chia seeds
  • Walnuts


Foods containing carotenoids (essential phytonutrients) also help to build collagen and elastin fibers. You can get this by eating these foods:

  • Carrots
  • Collard greens
  • Kale
  • Pumpkin and pumpkin seeds
  • Spinach
  • Squash
  • Sweet potato


Drinking green tea has anti-inflammatory and anti-carcinogenic properties and helps to delay aging, protects your skin from UV rays, improves skin tone, and reduces acne and other skin afflictions. You can also apply green tea topically to the skin, which is a good home-made alternative to consumer products, even to treat sunburn, as many contain toxins.

If you avoid the sun completely, it’s important to get enough vitamin D. These foods should also be added to your diet:

  • Cod liver oil
  • Mackerel
  • Tuna
  • Raw Milk
  • Eggs
  • Mushrooms


You need to pay attention to what’s on the inside in order to make what’s on the outside flourish. Enhance your skin’s health from within by eating the natural whole foods listed above.

When you do venture out in the sun, it’s important to take precautions. Not all sunscreens provide adequate sun protection and many contain harmful ingredients. In the Environmental Working Group’s 2018 best sunscreens report, they analyzed the ingredients and labeling claims of 880 sunscreens. You can find their results at this link.

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