Summer sunlight increases ultraviolet (UV) radiation, accelerating premature aging and damaging skin. Master, Doctor Nguyen Anh Duy Tung, a specialist in nutrition and dietetics at Tam Anh District 7 General Clinic, states that alongside cosmetics, a nutrient-rich diet is fundamental for healthy skin. Below are five types of food that help protect skin from harmful environmental factors during hot weather.

Fatty fish

Salmon, mackerel, herring, and sardines provide a large amount of omega-3, which helps reduce inflammation and protects skin from the damaging effects of UV rays. A deficiency in omega-3 impairs the skin's ability to produce collagen, which maintains smoothness and elasticity, leading to dry skin.

Fatty fish also contain vitamins D and E, and selenium, which are antioxidants that reduce free radical damage to the skin and alleviate inflammation. The high-quality protein from fish can nourish healthy skin from within.

Grapes

The seeds and skins of grapes contain two compounds that combat oxidative stress: polyphenols and resveratrol. These help neutralize harmful free radicals from UV rays, contributing to the prevention of aging. Regular consumption of grapes also provides proanthocyanidins, which boost skin resistance and reduce the risk of hyperpigmentation and skin cancer.

Salmon contains abundant omega-3, which helps moisturize the skin. Photo: Quoc An

Dark green leafy vegetables

Spinach, kale, bok choy, and broccoli contain groups of vitamins and antioxidants. Vitamin C supports collagen production and reduces free radical damage, while also providing beta-carotene, which converts to vitamin A to regenerate and repair skin cells. Natural organic pigments (carotenoids) like lutein and zeaxanthin protect skin from oxidative stress and UV rays. Eating green leafy vegetables helps maintain moisture, promoting brighter skin in summer.

Kefir

Kefir is fermented from milk and has a texture similar to thin yogurt, containing abundant beneficial bacteria (probiotics) that balance gut microbiota. This food helps the body increase its anti-inflammatory capacity, reducing redness and acne, leading to naturally clear skin. Kefir is also rich in lactic acid, a natural AHA that gently exfoliates dead skin cells, maintains moisture, and stimulates collagen production for firm and elastic skin.

Sweet potatoes

Sweet potatoes are rich in beta-carotene, an antioxidant converted into vitamin A in the body, which aids in skin cell repair and regeneration. Sweet potatoes are also rich in vitamin C, which helps produce collagen for firm, youthful skin. The high fiber content in sweet potatoes helps stabilize blood sugar levels, reducing the risk of acne caused by post-meal blood sugar spikes.

To maintain healthy and beautiful skin, Doctor Tung recommends that everyone get enough sleep, manage stress, and exercise regularly to stabilize hormones. Limit spicy, oily, and sugary foods, and divide meals into smaller portions to support the digestive system. Maintain skin moisture by drinking enough water and using appropriate moisturizing products. Use sunscreen, cover up, and limit direct sun exposure during peak hours.

Individuals experiencing persistent or recurring acne, rashes, or skin irritation should seek examination at a hospital for appropriate medical advice and treatment.

Quoc An