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Sunsational Foods for Summer Skin Health
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Summer is upon us and I am a big proponent of getting outside and enjoying the summer sunshine. Spending time in the sun can help to boost our mood, encourage activity, help set our circadian rhythm, and support vitamin D production. All things we need to keep our bodies and bones strong and healthy. But we all know how important it is to protect our skin from sunburn. Excessive sun and sunburns can damage our skin, or worse, lead to skin cancer.

If you are going to spend extended time in the sun, you know the golden rules to follow: wear a hat and sunglasses, cover up when your skin starts to get pink and use non-toxic sunscreen. However, did you know that there are also certain foods you can eat that will provide natural skin protection?

Studies have shown certain compounds in foods and beverages can help the skin fight off UV damage from the sun as well as help speed up the recovery process from sunburns. These compounds include carotenoids and polyphenols along with vitamins C and  E. These nutrients are all powerful antioxidants that fight off the skin-damaging free radicals that are produced by the sun’s UV rays. It is no coincidence that many of our favorite summer vegetables and fruits are also foods that contain these skin-protecting nutrients.

Skin Protecting Summer Foods

  1. Tomatoes are very high in the carotenoid lycopene which may help to protect our skin from UV damage caused by excessive sun and sunburns. They are also a rich source of vitamin C. Cooking tomatoes appears to increase the bioavailability of the lycopene as does combining tomatoes with olive oil.
  2. Watermelon, another summer favorite, is also a great source of lycopene. The abundance of water in the melon helps to keep us hydrated when spending time outdoors as well.
  3. Summer berries, particularly blueberries, are an excellent source of carotenoids and vitamin C that can help protect the skin from damaging rays and even act as a sunscreen.
  4. Summer vegetables such as dark green leafy greens, carrots, and red bell peppers are an excellent source of beta-carotene, another great antioxidant to protect the skin. Beta-carotene also converts to vitamin A in the body which is vital to skin health.
  5. Green tea contains a polyphenol called epigallocatechin gallate (EGCG) which has been found to offer natural sun protection and may even protect against skin cancer.

You can see how nature provides us with foods we need to protect our skin from the hot sunny days of summer!

There are lots of ways you can incorporate these foods into your summer diet, from salads to smoothies. One of my favorite summer salads is my Kale Salad. It combines so many of these wonderful skin-protecting foods such as kale, tomatoes, and red peppers. Serve it with some omega-3-rich salmon (also beneficial for our skin) and you have got a wonderful skin-nurturing meal!

However, eating these foods doesn’t mean ditching the sunscreen, the hats, or the coverups. But they can certainly give a boost to your summer skin protection plan and keep your skin healthy and glowing from the inside out.

I mentioned non-toxic sunscreens. Please check out the Environmental Working Groups Guide on Sunscreens to find safe, non-toxic sunscreens.

 

 

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506060/
  2. https://pubmed.ncbi.nlm.nih.gov/30565377/
  3. https://pubmed.ncbi.nlm.nih.gov/23053552/

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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