So, the summertime is here. Lots of people just love the look of a sun-kissed glow, though there is no doubt excessive exposure to the sun that too during the summer times can cause skin damage and accelerate ageing. Luckily, there are steps you can take to save your skin and even repair the damage it has gone through the exposure to harsh heat from the sun.

Delhi’s eminent beauty nutritionist and dietician Avni Kaul says, that in limited doses of 15-20 minutes daily sunlight enables natural immunity, stimulates serotonin which is known as the “happy hormone”, and contributes towards an overall sense of well-being.

With certain supplements and changes in dietary habits, you can also improve the overall appearance of your skin.

Today dietician and nutritionist Avni Kaul is sharing some tips for skin care during the summer season with essential nutrients which you need to include in your diet.

1. Selenium

Selenium is an antioxidant that has been known to be quite beneficial for skin care. It protects cells from damage. Selenium neutralizes free radicals and other skin-damaging compounds. It also tempers inflammation. Mushrooms, beans, sunflower seeds, and seafood are great sources of selenium.

2. Vitamin C

Vitamin C is a potent nutrient for the skin and a component of collagen. Vitamin C plays an important role in repairing and healing tissue and healthy immune response. Oranges, lemons, broccoli, and berries are full of vitamin C.

3. Zinc

Zinc is an important mineral that assists the body inside and out. It can even help maintain the health of your largest organ, which is your skin. Due to its anti-inflammatory effects, zinc is particularly beneficial for inflammatory acne and related scarring. Some of the zinc-based foods are eggs, whole grains, legumes, and guavas.

4. Vitamin E

Vitamin E can help decrease the appearance of scars. Free radicals also make it harder for scars to heal, try applying vitamin E-based oil to diminish more permanent marks. It will help moisturize your skin. While vitamin E’s main role in creams and lotions is as an antioxidant, it can also soften skin as well. Besides, you can also, consume some potent sources of vitamin E through almonds, spinach, broccoli and pumpkin seeds.

5. Omega 3

Another great source of nutrients for skin care is Omega 3. It is found in certain types of fish like salmon and tuna as well as nuts, eggs, and green leafy vegetables. These critical fatty acids (EFAs) are highly important in maintaining healthy skin. They decrease inflammation, minimize UV-induced skin damage and pack all types of antioxidants.

6. Vitamin A

Vitamin A helps to heal damaged skin and, in a few cases, cut down the appearance of wrinkles. It also protects your skin against UV rays and encourages healthy skin cell production. (Please note that if you are pregnant do not take vitamin A based supplements). Some of the known sources of vitamin A are carrots, apricots, kale, and sweet potatoes.

Please Note: Before starting or making any modification in your diet do consult your physician or a qualified dietician.