Your Summer Nutrition
When it comes to Summer, there are some key aspects to focus on in order to protect and optimise health and wellbeing. To protect the skin from sun damage and improve vitamin D production, enjoy plenty of healthy fats from oily fish, fatty cuts of meat (ribeye), nuts and seeds such as chia and flax. Foods high in vitamins E and C can also protect the skin, as can lycopene (a carotenoid found in fruits and vegetables, but mainly tomatoes). Importantly, avoid processed seed oils such as rapeseed, sunflower, corn and soy oil, as these are highly inflammatory and can make the skin more susceptible to sun damage. In this article, we’ll dive deeper into how to optimise vitamin D levels from sunlight through nutrition too.
As sunlight intensity shifts throughout the year, our ability to metabolise carbohydrates also changes. In Autumn and Winter, the body moves to a more insulin-resistant state, meaning it can be more beneficial to focus on fats and proteins with less carbohydrates. In Spring and Summer, the body is often able to better metabolise carbohydrates and extract nutrition from a wider variety of foods, so this is a great time to enjoy seasonal fruits and raw honey. The theory of quantum nutrition also tells us that food is full of information from sunlight, soil, water and air. When we consume this food, and therefore this information, we’re giving the body signals about where we are in the world and how the body should function. So, eating locally grown berries and drinking raw milk from local cows helps align us with our environment to support our health here and now, whereas consuming pineapple grown in Costa Rica or gogi berries from China provides completely different ‘information’ and can therefore confuse the body on both physical and energetic levels.
So, in order to give your body the nutrients it needs to thrive this Summer in the UK, read on:
Vitamin C: Abundant in seasonal fruit and vegetables right now, consuming plenty of vitamin C can protect the skin from burning with its high antioxidant content. Consume vitamin C raw in order to preserve the antioxidant content, and if things have been stressful for you recently, try bringing in plenty of vitamin C rich foods in order to help support adrenal health. Research shows consuming plenty of vitamin C can help relieve excessive levels of cortisol related to high stress.
Best sources: Blueberries, raspberries, cherries, broccoli, green beans
Vitamin E: Another powerful antioxidant, vitamin E can reduce free radicals and cell damage, whilst also naturally protecting the skin. Vitamin E is often found in skincare products, however consuming plenty of it can help nourish your skin from the inside-out, potentially improving your skin’s ability to absorb and generate vitamin D, as healthy skin has been shown to better utilise vitamin D from sunlight.
Best sources: Sunflower seeds, courgette, fish, chicken, cucumber
Vitamin K: Is essential for helping your body actually use the vitamin D it generates from Summer sunlight. Higher levels of vitamin D in the Summer increases calcium absorption from your intestines into your bloodstream. Then, it’s the job of vitamin K to decide where that calcium goes - taking it away from the blood and arteries, and depositing it into teeth and bones. One of the best natural sources of vitamin K is grass fed dairy, and it’s actually far richer in important fat-soluble vitamins like vitamins A, D, E and K in the Spring and Summer months, so this is the best time to make the most of them.
Best sources: Grass-fed dairy
Vitamin A: Another nutrient vital for skin health, vitamin A is great example of how you can ‘eat your skincare’ to benefit your body from the inside-out this Summer. Again, many skincare products contain vitamin A in the form of retinol, however our ancestors would have obtained this essential nutrient from foods like liver to nourish skin and support optimal vitamin D absorption and utilisation.
Best sources: Beef liver, egg yolks, dairy
Zinc: A vital co-factor for vitamin D, zinc is essential for proper function and metabolism of vitamin D, especially when it comes from sunlight. Zinc especially plays a role in regulating the expression of vitamin D-dependent genes related to bone health, immunity, and metabolic processes. Zinc also supports cognitive function and reproductive health.
Best sources: Oysters, beef, eggs
Electrolytes: Hotter, sweatier Summer days mean hydration is key, but drinking excessive amounts of plain water can actually flush the body of minerals,and contribute to dehydration. Signs you may need to top up your electrolytes include brain fog, fatigue, muscle weakness, excessive thirst and dark urine. This is where focusing on natural sources of electrolytes is important. Many electrolyte products you’ll find are full of sugars or artificial sweeteners, so we prefer to get ours from the natural foods our ancestors would have consumed, like bone broth, fruits and vegetables, and grass fed dairy.
Best Sources: Bone Broth, grass fed dairy, black currants, courgette
Saturated Fats: Studies show that consuming a diet high in pro-inflammatory omega 6 fats may make the skin more vulnerable to damage from strong UV light in the Summer. These are the types of fats most often found at high levels in seed oils. Whilst seed oils aren’t solely to blame, some sources suggest that swapping to more stable saturated fats along with monounsaturated fats and omega-3 fatty acids, may help your skin cells retain moisture and support resilience against oxidative stress. The science says saturated fats have chemically stable bonds that are highly resistant to heat and light-induced oxidation (ie strong sunlight). They help maintain the lipid barrier of your skin to keep it supple, moisturised and more protected.
Best Sources: Grass fed butter, homemade grass fed ice cream, eggs, tallow
Omega 3s: These important fats contribute to skin health, reduction of inflammation, brain health, mood and heart health. Omega 3s promote healthy skin, which as we mentioned is important in allowing the skin to generate good amounts of vitamin D from sunlight. The modern Western diet generally has an omega 6:3 ratio of 16:1, meaning many of us are consuming way more inflammatory omega 6 fats than anti-inflammatory omega 3s, potentially leading to inflammation and cardiovascular disease, so it can be very beneficial to try to balance your omega 3 and 6 intake.
Best Sources: Oily fish, flax seeds, oysters, spinach, seaweed, grass-fed beef, pasture raised eggs. *Be aware that grass fed beef and pasture-raised eggs will both contain higher levels of beneficial omega 3s than grain-fed, so choose these when you can.
Lycopene: An antioxidant often found in red coloured foods, lycopene naturally protects the skin from sunburn throughout Summer. Lycopene has also been linked to cancer prevention by reducing the risk of normal healthy cells mutating into cancerous cells, particularly with regard to prostate cancer. Some studies also suggest lycopene can boost levels of procollagen in the skin, which is the precursor to collagen, and can help your grass-fed collagen give you even more benefit! Lycopene absorption is increased through the presence of fats, so try to consume your lycopene with those omega 3s or some local grass-fed butter.
Best Sources: Tomatoes (cooking tomatoes increases lycopene availability), apricots.
Bonus: Combining Nutrients For Even More Benefits
Combining vitamin C + E: Combining these vitamins creates a synergistic effect. Together, they neutralise free radicals from UV rays to defend against sun damage and prevent collagen breakdown. Research shows that when combined, they can reduce both pigmentation and redness from UVA light.
What this looks like: Creating a Summer salad that includes courgette, green beans and sunflower seeds
Combining Vitamin A + Zinc: Combining vitamin A and zinc is important in allowing your body to absorb, transport and metabolise it; without enough zinc, the body struggles to move vitamin A from the liver into the bloodstream, limiting its effectiveness.
What this looks like: Staying consistent with supplementing Beef Liver and Celtic Oysters
Combining saturated fats + antioxidants: Summertime antioxidants like lycopene, beta-carotene and vitamins A, D, E and K need to be consumed in the presence of fats in order to be properly absorbed into the body. Saturated fats support the transport and uptake of these micronutrients across the intestinal lining and into the bloodstream. Antioxidants like vitamin C are pretty fragile and may break down before they reach the gut, but saturated fats can actually encapsulate it, meaning it’s likely to be delivered to the body more effectively before breaking down.
What this looks like: Gentle sautéing your vegetables in grass fed butter, and taking your Beef Organ supplements alongside a meal that contains fat
Tap here to read our new summer lifestyle guide which is all about reconnecting with natures rhythms through sunlight, seasonal foods, social connections and tips that help support your body inside and out.
Enjoy!
Written by Emma Newlyn
Emma is a health and nutrition coach who specialises in blending ancient wisdom and modern health techniques to help people feel well inside and out. Emma brings over 12 years of experience in the health industry to APE Nutrition, and specialises in answering your nutrition and supplement questions, and creating articles on many different areas of wellbeing.