Seasonal and Local Produce for Supporting Skin

Eating local and seasonal produce is better for your health and the environment, tastes better, and is more affordable. The next best thing to growing your own garden is shopping for produce at a local farmer’s market. When we choose food that’s both local and in season, we’re supporting local farms and small businesses, aligning our endogenous rhythms with the rhythms of nature, and getting higher nutritional value than we do with produce that isn’t in season. This approach is in line with Ayurveda, which promotes eating seasonally (known as “ritucharya”) to balance the body and prevent disease.

Food that's produced for year-round availability isn't able to follow it's natural ripening rhythm and is typically treated with different chemicals, gases or films to preserve its freshness for the long journey until it makes it to your table. These treated foods are produced with the intention of slowing the maturation process and providing availability in mass quantities. In doing so, we sever the natural connection between our food, the earth and our bellies.

Lucky for us, our local summer produce in southwest BC happens to be diverse, delicious, satiating and particularly supportive to the skin. Some of the top vitamins and antioxidants for nourishing skin are vitamins A, C, E and K, carotenoids and polyphenols, and all of the fruits and vegetables on this list contain some combination of these vitamins and phytochemicals that are helpful in nourishing the skin, supporting the gut, and balancing hormones.

Vitamin C is a critical factor in collagen synthesis and plays an essential role in connective tissue healing. Vitamin A interrupts the process that breaks down collagen, vitamin K helps to protect collagen in the body and vitamin E fights sun damage. Carotenoids and polyphenols are antioxidants that help to protect the skin from sun damage and reverse signs of aging like fine lines, wrinkles, and sun spots.

Include these skin-enhancing seasonal and local fruits and vegetables in your diet this summer:

• Beets - high in vitamin C and may help to reduce signs of skin aging; contain pigments called betalains, which possess potent anti-inflammatory properties.

• Broccoli - also high in vitamin C and K and contains antioxidant properties; has bioactive compounds shown to reduce inflammation and protect skin from oxidative damage

• Carrots - high in vitamin K and with antioxidants including beta carotene, which helps to defend against UV damage and improve the health and appearance of the skin; promote wound healing and help to increase the skin's defences against UV radiation

• Celery - cooling and hydrating; reduces inflammation and aids in the natural detoxification process; also an excellent source of fibre, zinc and magnesium 

• Cucumber - cooling and hydrating; high in vitamin K; can be used topically as a face mask or toner for soothing and supporting inflamed skin

• Blueberries, raspberries and strawberries - nutrient dense and excellent sources of vitamin C, manganese, and polyphenol antioxidants; effective in helping to combat cell damage from UV radiation and other environmental factors; support collagen production and may help to reduce inflammation associated with acne, psoriasis and eczema

• Mangoes - high in polyphenols and potent anti-inflammatory properties; supports healthy estrogen levels; high in vitamin E

• Spinach - high in vitamins C, E and K; boosts hydration; contains anti-inflammatory properties; supports wound healing

• Swiss chard - excellent source of vitamins C, K and A; high in phytonutrients that fight free radical damage and inflammation; contains flavonoids like quercetin and kaempferol, which act as antihistamines and reduce inflammatory responses

• Tomatoes - high in all the major carotenoids; beta carotene, lutein, and lycopene have been shown to protect skin against sun damage and may help to prevent wrinkling

Try these summer smoothies and juices full of skin-boosting nutrients and anti-inflammatory properties:

Mango Sunshine Smoothie
- supportive to hormones, anti-inflammatory and high in antioxidants, restorative and nourishing

• 1 mango, peeled and chopped

• 1 cup sliced strawberries (stems removed)

• 6 ounces plain or greek yogurt or ½ can coconut milk

• 6-8 ice cubes

Put all ingredients in a blender and blend until smooth. Enjoy while reading a book in the sun or under a shaded tree in the park.

Glow Up Green Juice
- anti-inflammatory and full of antioxidants that protect against sun damage and aid the natural detoxification process

• 1 cucumber 

• 2 cups spinach

• 1 bunch celery 

• a peeled chunk of ginger, about 1 inch squared

• a peeled chunk of turmeric, about 1 inch squared

• half a lemon, peeled and seeds removed/

Feed ingredients into your juicer (higher speeds for hard ingredients and lower speeds for softer ingredients). Add water, if desired. This juice is a nutrient-packed way to break a fast and cool you down on hot summer days.