It's no secret that elastic, luminous and firm skin is also achieved by nourishing it from the inside out . In summer, we are much more exposed to solar radiation and, in addition to protecting it externally, we must make sure we are giving our skin some essential nutrients. Furthermore, we should always take advantage of what the season gives us and eat seasonally. Basically, it's a way for nature to communicate to us what we should eat to optimize our body at a certain time of year.
These are the foods and nutrients to focus on during these summer months - and we've included our favorite recipes too!
1.Tomato
There are studies that suggest that lycopene , an antioxidant present in large quantities in tomatoes, helps protect the skin from sun damage, which can turn into blemishes, wrinkles and fine lines, dry or dehydrated skin . There is a golden tip to improve the absorption of this nutrient: combine tomatoes with olive oil , because the fat will enhance its absorption. Also choose not to cut the tomato into very small pieces, as the more we break 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 . There are also other foods rich in this mineral, such as mussels, brown rice, dark green vegetables, oysters and nuts.
Try these vegetable noodles , with extra points for the sauce, which is also rich in nutrients for healthy skin!
3.Red fruits
Low in sugar, high in fiber and full of antioxidants - there's no reason not to make the most of your (short) season. They are especially rich in anthocyanin , 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 fill the freezer with raspberries, blueberries, strawberries and blackberries during the summer, to use them throughout the year, as the benefits are not lost.
Try this bowl for breakfast , a collagen boost, with an extra helping of the Beleza Pura mix , or this smoothie .
4.Matcha
Green tea, and especially matcha , is very rich in antioxidants . Fights free radicals and cell damage, improves skin firmness and elasticity, reduces inflammation and promotes a clean, smooth complexion. It keeps your energy levels up, without the adverse effects of coffee (goodbye anxiety!), in addition to having immense benefits for the female hormonal system.
We have lots of matcha recipes on the blog - you can see how much we love this superfood! From the simple matcha latte , to smoothies and even desserts !
5.Watermelon
Due to its high water content, it is the perfect fruit for summer snacks, as it helps maintain your hydration levels. Furthermore, it is rich in Vitamins A and C and also contains lycopene , the same compound present in tomatoes.
You can also use it in your beauty routine, in our watermelon essence .
6.Beets
Its flavor 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 the appearance of the skin and prevent sun damage.
These beet ravioli are perfect for a light summer meal, but if you're not ready for raw beets yet, start with this soup .
7.Cucumber
The typical image from romantic comedies, of women with cucumber slices in their eyes, is no coincidence. Cucumber, in addition to being very rich in water , is also a good source of Vitamin C, K and antioxidants . 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 relieving 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 coolest snack for hot days!
8.Dried fruits and seeds
Ideal for snacks on the beach, they will leave you feeling full, as well as being good allies for the health of your skin, due 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 the skin well hydrated; Chia seeds are a boost of omega- 3, super important for radiant and elastic skin. And the list goes on! Therefore, nuts and seeds are always part of your summer snacks and meals. We love this chia mousse and you can use red fruits as a topping for even more benefits.
9.Yogurt
Its content of protein, zinc, calcium and B vitamins make it a good ally for healthy skin. The fact that it is fermented supports digestive health , closely linked to the health of our skin. Look for a good yogurt, organic if possible. If you don't tolerate cow's yogurt well, try goat's or sheep's yogurt. If you're vegan, look for a plant-based yogurt with live yeast and no sugar or a long list of ingredients. These detox yogurt bars are great for a summer snack!
10.Dark chocolate
Cocoa is a powerful ingredient for our skin! It is 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, carte blanche to eat your chocolate (always with little 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 feel like getting your hands dirty, there are also plenty of wonderful recipes on the blog .
