Summer is a time of year when our skin is constantly exposed to the sun’s harmful UV rays. It can cause skin damage, such as wrinkles, age spots, and even an increased risk of skin cancer. Fortunately, there are antioxidant-rich foods that can help protect your skin from this damage.

Antioxidants are compounds that help protect our body’s cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA and cells in our body, which can cause disease and accelerate the aging process of the skin.


Berries such as strawberries, blueberries, and raspberries are rich in antioxidants such as anthocyanins and vitamin C. Anthocyanins are natural pigments that give berries their vibrant color and have anti-inflammatory and antioxidant properties. Vitamin C is a powerful antioxidant that can help protect the skin against free radicals.

The green vegetables

Green vegetables are an important source of antioxidants, such as lutein, vitamin E and beta-carotene. They have health benefits, including protecting the skin against UV rays and preventing eye damage caused by blue light. Additionally, they contain a variety of other essential vitamins and minerals, such as vitamin C, potassium, and iron, which can help boost the immune system, maintain healthy blood pressure, and prevent anemia. It is therefore recommended to include a variety of green vegetables in your daily diet to maximize the health benefits.


Nuts such as almonds, cashews and hazelnuts are rich in antioxidants such as vitamin E and polyphenols. Vitamin E is an important antioxidant for skin health because it can help protect skin cells from free radical damage. Polyphenols are antioxidants that have anti-inflammatory properties and can help protect the skin from UV damage.

oily fish

Fatty fish such as salmon, tuna, and mackerel not only contain omega-3 fatty acids, but also high-quality proteins that are beneficial to health. Regular consumption of these fish can help maintain healthy cholesterol levels and reduce the risk of cardiovascular disease. they have anti-inflammatory properties that can help ease joint and muscle pain.

Eating oily fish can help reduce the appearance of fine lines and wrinkles, but it’s important to note that it shouldn’t be seen as a magic bullet to fight the signs of aging. Skin benefits can be enhanced by combining regular consumption of oily fish with a skin care routine suitable for your skin type.

Green tea

Green tea is a refreshing and beneficial drink, particularly appreciated during the summer. It is rich in catechins, powerful antioxidants that help protect skin against UV damage and prevent premature aging.

In summer, the consumption of green tea can also contribute to the hydration of the body, especially if it is consumed fresh or at room temperature. Plus, it contains a low amount of caffeine, which acts as a natural stimulant, helping to fight fatigue and stay alert on hot, sunny days.

It really does have thermogenic properties that can aid weight loss by boosting metabolism and increasing energy expenditure.

Dark chocolate

Dark chocolate is a summer treat with many benefits, especially during the hot summer months. Rich in flavonoids, powerful antioxidants, it helps protect the skin against damage caused by free radicals and sun exposure. These antioxidants promote better blood circulation, which can help prevent varicose veins and heavy legs, frequent inconveniences in summer.

It is also a source of magnesium, an essential mineral that contributes to muscle relaxation and the maintenance of good nervous balance, which is particularly beneficial for managing stress and anxiety during the holidays, consuming dark chocolate in moderation can also stimulate the production of serotonin, the happiness hormone, and help you feel happier and more relaxed. So, incorporating a square of dark chocolate into your summer routine can provide you with surprising benefits for your skin, well-being, and overall health.

Eating foods high in antioxidants can help protect your skin from damage caused by free radicals and the sun’s harmful UV rays. Be sure to include berries, green vegetables, nuts, and oily fish in your diet for healthy, radiant skin all summer long.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.