It's no secret that elastic, luminous, and firm skin is also achieved by nourishing it from the inside out . In the summer, we are much more exposed to solar radiation, and in addition to protecting it externally, we must ensure that we are giving our skin some essential nutrients. Furthermore, we should always take advantage of what the season offers and eat seasonally. Ultimately, it's nature's way of communicating to us what we should eat to optimize our bodies at a particular time of year.
These are the foods and nutrients to focus on during these summer months - and we've included our favorite recipes too!
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1. Tomato
Studies suggest that lycopene , an antioxidant found in large quantities in tomatoes, helps protect the skin from sun damage, which can lead to blemishes, wrinkles, fine lines, dry or dehydrated skin . Here's a golden tip to improve the absorption of this nutrient: combine tomatoes with olive oil , as the fat will enhance its absorption. Also, avoid cutting tomatoes into very small pieces, since the more we break down a food, the more it is exposed to oxygen, causing some vitamins to be lost. 
2. Zucchini
It is rich in manganese , a mineral that helps reverse sun damage and boosts collagen production . Other foods rich in this mineral include mussels, brown rice, dark green vegetables, oysters, and dried fruit.
Try this vegetable pasta , with extra points for the sauce, which is also rich in nutrients for healthy skin!
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3. Red fruits
Low in sugar, high in fiber, and packed with antioxidants – there's no reason not to enjoy their (short) season. They are especially rich in anthocyanins , an antioxidant with anti-inflammatory potential that naturally protects the skin from the sun. They are also rich in Vitamins A, C, and E, essential for strong and healthy skin. Our tip is to stock your freezer with raspberries, blueberries, strawberries, and blackberries during the summer, so you can use them throughout the year, as their benefits are not lost.
Try this bowl for breakfast , a collagen boost, with an extra help from the Pure Beauty blend , or this shake .
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4. Matcha
Green tea, and especially matcha , is very rich in antioxidants . It fights free radicals and cellular damage, improves skin firmness and elasticity, reduces inflammation, and promotes a clear and smooth complexion. It keeps your energy levels high, without the adverse effects of coffee (goodbye anxiety!), and has immense benefits for the female hormonal system.
We have many matcha recipes on the blog - you can see how much we love this superfood! From simple matcha lattes to smoothies and even desserts !
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5. Watermelon
Due to its high water content, it's the perfect fruit for summer snacks, as it helps maintain hydration levels. Furthermore, it's rich in Vitamins A and C and also contains lycopene , the same compound found in tomatoes.
You can also try using it in your beauty routine, in our watermelon essence .
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6. Beetroot
Its taste may not convince everyone, but its nutritional content leaves no doubt. Rich in potassium , copper, vitamin C, niacin , and many other essential minerals and vitamins to improve skin appearance and prevent sun damage.
These beetroot ravioli are perfect for a light summer meal, but if you're not quite ready for raw beetroot, start with this soup .
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7. Cucumber
The typical image from romantic comedies, of women with cucumber slices on their eyes, is no coincidence. Cucumber, besides being very rich in water , is also a good source of Vitamins C and K, and antioxidants . It helps improve the appearance of the complexion, giving it more luminosity and elasticity . It's also great for combating dark circles and darkened skin around the eyes, and for soothing skin after sun exposure – just one of the countless reasons why cucumber essence is a must-have!
Cucumber is one of the ingredients in these detox ice creams , the freshest snack for hot days!
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8. Dried fruits and seeds
Ideal for beach snacks, they'll keep you satisfied and are also great for your skin's health, thanks to their content of healthy fats, vitamins, and minerals . Brazil nuts are rich in selenium , known for protecting the skin from sun damage and preserving its elasticity; almonds are rich in magnesium , riboflavin, vitamin E, and phosphorus , important for reducing inflammation and keeping skin well-hydrated; chia seeds are a boost of omega- 3, super important for radiant and elastic skin. And the list goes on! That's why nuts and seeds should always be part of your summer snacks and meals. We love this chia mousse , and you can use red berries as a topping for even more benefits.
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9. Yogurt
Its protein, zinc, calcium, and B vitamin content make it a good ally for healthy skin. The fact that it's fermented supports digestive health , which is closely linked to the health of our skin. Look for a good yogurt, organic if possible. If you don't tolerate cow's milk yogurt well, try goat's or sheep's milk yogurt. If you're vegan, look for a plant-based yogurt with live ferments and no added sugar or a long list of ingredients. These detox yogurt bars are great for a summer snack!
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10. Dark chocolate
Cocoa is a powerful ingredient for our skin! It's no coincidence that cocoa butter is part of the sun protection line . Its antioxidant , regenerating , and moisturizing power is undeniable. Cocoa is known for combating oxidative stress , improving mood , having properties that naturally protect the skin from the sun , and for being… delicious? So, yes, feel free to eat your chocolate (always with low sugar and a high percentage of raw cocoa, for maximum benefit), whether it's summer or not. Beauty or Detox chocolates are a good bet, but if you're up for getting your hands dirty, there are also plenty of wonderful recipes on the blog .