COLUMN: My top ten nutrition tips to get your skin summer ready

Whilst it’s essential to protect our skin all year round it’s particularly important to take extra precautions during the summer months.

We naturally want to protect our skin and prevent those lines and wrinkles, which can form on the skin due to oxidative stress when the skin is exposed to factors such as the sun’s UV rays.

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann, guides us through her top nutrition tips to protect your skin and get it summer ready.

1) Exfoliate

It’s really good practice to exfoliate your skin regularly, it not only increases circulation but helps to make our skin shiny and healthy.

Whilst body scrubs and shop bought exfoliants can often be expensive, the good news is that we can often make up our own healthy version using ingredients already in your cupboards at home.

Coffee Grounds: Don’t throw out your leftover coffee grounds just yet as mixed with coconut oil and some sugar you’ve got yourself the perfect scrub. It’s also thought to help combat cellulite as both the scrub and the caffeine help to stimulate circulation to the area.

Sugar Scrub: As many of the shop bought scrubs contain artificial microgranules that can enter our water systems and damage the environment, making our homemade natural scrubs can definitely be an incentive and sugar works a treat!

Tip 1: Mix equal parts pure granulated sugar (white or brown) with olive or almond oil and then exfoliate by rubbing the mixture all over your skin and then rinse to reveal the softness.

Tip 2: Why not add scent to your scrub with few drops of essential oils for example orange or lemongrass can be lovely and refreshing.

2) Use The Sunscreen

The Irish Cancer Society recommend using a “broad-spectrum” sunscreen that protects against UVA and UVB, with a minimum SPF of 30” and to “apply to dry skin 20 minutes before going outside, being extra careful of those areas that do not get much sun, they will burn more easily.”

3) Beta Carotene

Our bodies convert beta carotene into vitamin A, which is vital for skin health. Studies have found that beta carotene provided natural sun protection after 10 weeks of regular supplementation.

It is still very important to use your sunscreen along with this though as it is not a substitute.

- Food Sources: The richest sources of beta-carotene are yellow, orange, and green leafy fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes and broccoli. In general, the more intense the colour of the fruit or vegetable, the more beta-carotene it has.

- Supplement Recommendation: Beta Carotene can also be purchased in supplement form, such as the Sona brand Beta Carotene

4) Vitamin C

Vitamin C has been praised for its anti-aging and brightening benefits, but studies have also shown that it also works as a sun-damage protectant.

Please remember however that Vitamin C is not a sunscreen, as it doesn’t absorb light in the UVA and UVB spectrum.

Instead, the antioxidant activity of Vitamin C helps protect against UV-induced damage.
Applied Topically: The above mostly applies to Vitamin C applied to the skin through creams and serums. For example, the

Garnier Skin Active Moisturiser contains Vitamin C and an SPF of 25.

Food Sources: Citrus fruits (such as orange, kiwi, lemon, grapefruit), berries and vegetables such as broccoli, cauliflower, brussels sprouts and peppers. If you feel your diet is lacking in these foods you can also take Vitamin C in supplement form.

5) Vitamin D

This amazing vitamin is not only important for the absorption of calcium, it also helps boost our immune system and prevents inflammation.

However, as we need our skin to be exposed to sunlight to make Vitamin D and we also want to protect our skin from sun damage it may be best to pop on the SPF and take a really good Vitamin D supplement all year round.

Food Sources: Oily fish (such as trout, salmon, tuna, and mackerel) and fish oils are among the best sources, beef liver, egg yolks, and cheese have small amounts of vitamin D, whilst fortified foods such as milk and cereals are also great sources.
Supplement Recommendation: Pharma Nord Vitamin D Pearls 1520 IU or 3000 IU

6) Vitamin E

When applied to the skin, Vitamin E provides extra protection against UVB damage caused by sun and pollution exposure. However, it should be noted that vitamin E does not have sunscreen action itself but works as an extra layer of protection.

7) Omega 3 Fatty Acids

Well, aren’t these good for pretty much everything! Omega 3 not only helps to strengthen skin cells and protect skin from sun damage, but they also help to prevent dry skin.

Sources: Oily fish such as salmon, mackerel, herring, sardines, linseed, flaxseed, chia seeds, walnuts and plant oils such as flaxseed oil.

Tip: Aim for 2-3 portions of oily fish a week.

Supplementation: Ideally, it’s best to get this through dietary sources, however you can purchase omega 3 supplements in your local pharmacy or health store

8) Eat Lycopene Rich Foods

Lycopene is a powerful antioxidant found in red, pink, and orange fruit and vegetables. Studies have found that it may be sun protective by absorbing both UVA and UVB radiation, however it can take weeks to build up this ‘photosensitivity’. Again, keep using the sun cream as this is only a protective aid.

Food Sources: Tomatoes, apricots, melons, papayas, grapes, peaches, watermelons, red cabbage and cranberries.

9) Green Tea

Now the verdict is still out on this one, but one study suggests that green tea helped to reduce skin damage from UVA light and protected against the decrease of collagen (a protein that gives skin its integrity and firmness). Whilst it may have some benefits, it’s best to keep using that sun protection.

10) Up The Water

Whilst it’s important to remain hydrated all round, it’s particularly important to up our water intake during the summer months, not only for our body to function at its best but also to keep our skin supple and hydrated.

Tip 1: Aim for a minimum of 1.5-2 Litres per day minimum, with more if you’re physically active.

Tip 2: Why not include naturally hydrating foods such as cucumber, melon and celery.

Important to use spf

Please remember that foods and topical creams can give a helping hand but it is still important to use Sun Protection Factor all year round to protect the skin from sun damage.