Radiant by Nature: How Nutrition Supports Resilient Summer Skin

Summer invites us to slow down, soak up nature, and reconnect with ourselves. But as the days grow warmer and brighter, our skin quietly asks for support.

Thank you for taking a moment to be here. I’m Jen, and I’m honored to share a perspective that’s deeply personal to my work: true skin health begins beneath the surface. As a functional dietitian and founder of Vitality Led Health, I specialize in helping individuals with chronic skin conditions, such as acne, rosacea, eczema, and psoriasis uncover the root causes of their symptoms. Through a personalized approach anchored in functional nutrition and the gut-skin connection, I guide my clients toward lasting clarity, internal balance, and a radiance that reflects true healing from within.  In this article, I’ll guide you through a few practical tips for supporting your skin during the summer months through proper nutrition and sun protection.

Nourish Your Summer Skin from Within

When it comes to sun care, most of us think sunscreen is the beginning and end. But true skin resilience is an inside job. Nourishing the body with the right foods and lifestyle practices helps the skin thrive, not just survive under the summer sun.

The skin is our largest organ: protective, expressive, and metabolically active. It reflects not only our health, but the quality of our nourishment, our lifestyle, and even our stress. As sunlight triggers invisible damage and inflammation in the skin, certain nutrients act as internal antioxidants, helping to calm irritation, support collagen, and reduce sensitivity to UV rays.

Skin-Supportive Nutrients to Add to Your Day

The good news? You can strengthen your skin’s natural defenses with the right nutrients on your plate. These functional foods help calm inflammation, boost repair, and protect against the effects of sun exposure, offering a powerful, inside-out approach to summer skin care.

Vitamin C
Supports collagen production and helps repair skin after sun exposure.
Found in: Citrus fruits, strawberries, bell peppers, broccoli

Vitamin E
Protects the skin’s lipid barrier and locks in moisture, especially when paired with Vitamin C.
Found in: Almonds, sunflower seeds, avocados, spinach

Nicotinamide (Vitamin B3)
Aids DNA repair and reinforces the skin barrier, making it ideal for sensitive or sun-stressed skin.
Found in: Salmon, turkey, brown rice, legumes

Carotenoids
Pigments like beta-carotene and lycopene help reduce photoaging and inflammation.
Found in: Carrots, sweet potatoes, cooked tomatoes, spinach, wild salmon

Polyphenols & Botanicals
Plant compounds like green tea catechins and turmeric curcumin reduce environmental damage and support skin elasticity.
Found in: Berries, matcha, olive oil, turmeric, fresh herbs

Omega-3 Fatty Acids
Modulate inflammation and help maintain a strong, resilient skin barrier.
Found in: Wild salmon, flaxseed, chia seeds, pasture-raised eggs

Structural Nutrients
Zinc, silica, and collagen peptides support hydration, wound healing, and overall skin integrity.
Found in: Pumpkin seeds, cucumbers (with skin), oats, bone broth

Hydrating Foods
Water-rich fruits and vegetables keep your skin plump, cool, and hydrated from within.
Found in: Watermelon, cucumbers, leafy greens, citrus

Topical Protection Still Matters

While nutrition builds resilience, a clean mineral sunscreen provides that essential outer line of defense. Unlike chemical sunscreens, mineral options made with zinc oxide or titanium dioxide sit on the skin and reflect UV rays without the use of harmful endocrine-disrupting chemicals.

What to Look for in a Mineral SPF:
• Zinc oxide or titanium dioxide (or both)
• SPF 30+ with broad-spectrum UVA/UVB protection
• Tinted formulas for a natural glow
• No added fragrance or synthetic irritants
• Reef-safe and photostable

Your Summer Skin Ritual

Sun protection doesn’t need to be clinical or complicated. It can be a daily ritual grounded in nourishment, intention, and care.

• Start the day with hydration and antioxidant-rich food

• Build meals around colorful plants and healthy fats

• Choose a sunscreen that aligns with your skin’s needs and values

• Embrace wide-brimmed hats and seek shade during peak hours

• Support healing and radiance from the inside out

The Beauty of a Deeper Approach

Radiance isn’t achieved through quick fixes, it’s cultivated through consistency, nourishment, and intention. When we care for the skin from within and choose protection that aligns with both health and integrity, the results are not only visible, but they’re also lasting.

If you’re living with chronic skin conditions like acne, eczema, psoriasis, or rosacea and are ready to explore a more personal, root-cause approach, I invite you to begin that journey. Visit VitalityLedHealth.com or reach out personally at jen@vitalityledhealth.com. I’d be honored to support you.