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A Good Start to Healthy Summer Skin

Foods rich in vitamin A offer a tasty way to protect skin from the inside, out

By Melanie Peters   |   April 23, 2014

Summer time in San Diego means more sun – and a greater risk of sun damage.  Taking care of your skin and practicing sun safety year round is best, but it’s especially important to have a good skin care ritual during the summer when solar exposure is at a maximum.


veggie aisle
Sunscreens, moisturizers and protective clothing are good measures. Eating foods rich in vitamin A is another. The nutrient is responsible for forming and maintaining healthy skin, teeth, skeletal and soft tissue and mucus membranes.


There are two types of vitamin A: preformed vitamin A, derived from meat, fish and dairy products and pro-vitamin A, which is found in fruits in and vegetables. Vitamin A is also a cancer fighter.  Dark pigments in plant foods, called carotenoids, are converted into beta-carotene, an antioxidant that protects cells from being damaged, reducing the risk of cancer

How do you know which foods are high in vitamin A? Look for fruits and vegetables that are bright in color, like apricots, mangoes, yellow and red sweet peppers, carrots and cantaloupes, and dark, leafy greens, such as kale, spinach and broccoli. Meat, dairy and fish are also good sources of vitamin A. 


colorful peppers
Here are three recipes ideas for breakfast, lunch and dinner that should please your taste buds while giving your skin the nourishment it needs to stay healthy.


Breakfast: Summertime Smoothie
Start off a warm summer’s day with this cool mango smoothie.  You can easily substitute the milk this recipe calls for with almond or coconut milk. 

Lunch: Greek Roasted-Vegetable Sandwich
Roasting vegetables brings out their sweetness and depth. Vitamin A-rich peppers also sweeten this sandwich deal.   

Dinner: Marinated Tuna Steaks
Summertime means firing up the grill and tuna is just as grill friendly as beef.  This tuna dish is easy and sure to please. Serve with a salad of spinach or other leafy green and you’ll have an A+ meal.