Often times when you break out, it's because of some sort of inflammation showing its impact in the form of aging symptoms or acne. To the rescue is this fatty fish that's high in omega-3, which helps to keep your skin calm and nourished. If you're not a fan of salmon, add some walnuts to your snacking routine, as they're also filled with this nutrient, McMordie says.
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Sunflower seeds
Lounging around on a lake on a float, reading a book and passing time, the only thing missing is an easy snack. Consider sunflower seeds for your vacation, since McMordie says they provide 37 percent of the daily value of vitamin E in one serving. "It's thought that vitamin E helps to boost immune function, which helps clear skin of acne," she explains. You can also nibble on peanuts, wheat germ and almonds for similar benefits.
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Leafy greens
With everything vibrant in color and growing steadily, the summer is ideal for gardeners—and those who love their creations. Pick, collect or buy leafy greens to make salads, side dishes and more, since McMordie says this vegetable type is naturally high in the antioxidants lutein and zeaxanthin, which help scavenge damage-causing free radicals. As a bonus, they also contain excellent amounts of vitamins C and A, which McMordie notes are vital for skin health.
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Lean beef, oysters and lean pork
Though you should love the skin you're in—most folks tend to eat lighter during the summer, since warm weather requires less clothing. This is good news for your skin, since lean meats of beef and pork and oysters are all great sources of minerals like iron and zinc. Ayoob explains the powerful perks of these ingredients: "Iron from animal sources is far better absorbed and utilized by the body than plant sources of iron. Lean cuts will have more of these important minerals, but less fat and calories, also."
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Dark chocolate and cocoa powder
The keyword here, according to Ayoob is dark — in fact, as dark as you can get it. Research of people who already had sun-damaged skin that drank a beverage with four grams of cocoa powder showed it may contribute to the prevention of photo-damaged aging. This is because cocoa powder is the most concentrated source of the flavanols in chocolate, and these flavanols are potent antioxidants, the compounds that fight off the formation of free radical compounds, he notes. Ayoob suggests adding a spoonful to your oatmeal or yogurt, or melt it and pour it over ice for a sweet summer treat.
