What to eat in summer for healthy skin

Strawberry

Strawberries are an excellent source of vitamin C (one cup contains more than the daily value of this antioxidant). Vitamin C is essential for collagen synthesis, which helps keep skin firm and wrinkle-free, and also helps prevent and heal UV-related skin damage. Spoon the berries onto your cereal or yogurt for breakfast, or use them in this sweet and savory fennel and arugula salad.

Recipe: Salad with fennel, arugula and strawberries

Tomatoes

Lycopene, the compound that gives tomatoes, pink grapefruit, and watermelon their red hue, helps protect skin from sun damage. According to a 2012 study published in the American Journal of Clinical Nutrition, regularly consuming lycopene-rich foods for several weeks can improve skin health. Try this tomato, peach, and ricotta salad from the Food Network.

Recipe: Salad with tomatoes, peaches and ricotta

Cucumbers

Cucumbers are beneficial for the skin thanks to their rich water content, as well as vitamin C and caffeic acid—compounds that help protect against UV rays. Cucumbers are also used in Ayurveda, the Indian system of medicine, to soothe skin after burns and irritations. Use cold cucumbers as a topping for grilled salmon.

Recipe: Grilled salmon with cucumber and date salad

Watermelon

Watermelon replenishes hydration and also contains lycopene, a compound that can improve skin health. Lycopene is best absorbed with fat, so try watermelon with olive oil, as in Tyler Florence's gazpacho recipe.

Recipe: Watermelon gazpacho

Iced tea

Green tea is rich in polyphenols—among other benefits, these compounds can prevent skin damage from UV rays. For an even more refreshing taste, add mint and lemon. Dave Lieberman offers his recipe for iced mint tea.

Recipe: Iced tea with mint

Grilled salmon

Salmon and other fatty fish are an excellent source of omega-3 acids, which help reduce inflammation, which is essential for skin health. Research suggests that consuming EPA (a type of omega-3 found primarily in fish) helps reduce inflammation associated with sunburn, sun-related aging, and skin cancer. Grilled salmon is a quick summer dish. Try this sweet and savory salmon recipe.

Recipe: Glazed salmon steak

Cold coffee

Yes, your favorite summer drink is healthy: it may help prevent skin cancer. A 2012 study found that women who drank three cups of caffeinated coffee daily had a significantly lower risk of developing basal cell carcinoma (a type of skin cancer) than women who drank coffee only occasionally. The authors of the study, published in a cancer journal, claim that the same skin benefits are also expected for men. Instead of hitting the coffee shop, make your own iced coffee at home using Ina Garten's recipe.

Recipe: Cold coffee with ice




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