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Summer is the time to get ready for a tough battle with the sun. Scorching heat, papery dryness, and constant sweatiness make for a three-pronged attack on your skin defenses. However, one of the most useful arsenals that you can use to ward off this three-faced monster is the inclusion of the right kind of food in your diet.

Listed below are eight of the most recommended skin-loving foods that are easily available during the hot and dry summer spell and can do wonders for your health and appearance. Stock up your fridge and kitchen with these items and stay healthy, hydrated, and glowing throughout the season.

1. The goodness of yogurt

Yogurt makes for an all-time favorite snack. It is light, healthy, gentle on your tummy, and great for your skin. The protein present in yogurt keeps the skin firm and helps combat creases and fine lines. If you like the fruity varieties, make sure you prepare those at home. Add some fresh summer fruits to home-made, plain yogurt and chill the blend in the refrigerator. But don't fall for the supermarket versions as they are loaded with sugar and could lead to weight problems.

2. Seasonal fruits, especially melons

Including fresh seasonal fruits in your daily diet is a must. Among the favorite picks should be all varieties of melons. Watermelon, as the name indicates, has high water content, which will keep you hydrated and refreshed. Watermelons also lend protection against skin damage caused by sun exposure. Another must-have is the muskmelon or the cantaloupe. The fruit is rich in Vitamin A, Vitamin C, potassium, and zinc, and helps keep the skin supple and taut. Go for the sweet-smelling, musky sorts.

3. Fresh coconut water

Say no to the sugar-laden sports drinks, tetra-packed fruit beverages, and worst of all, the sugary, carbonated colas that are heavily advertised throughout the summer. Instead, go natural and opt for fresh coconut water to get your electrolyte and fluid intake. Coconut water promotes youthful and elastic skin. Its hydrating power and potassium content boost blood circulation, and help deliver other essential nutrients, such as oxygen, to the skin.

4. Juicy red tomatoes

Tomatoes are simply superb for the skin. They are packed with Vitamin C, a skin elixir of sorts, and also contain lycopene, a powerful anti-oxidant. Powered by these healthy substances, tomatoes not only help improve skin health, but also protect you against pigmentation. You can eat raw tomatoes in salads or in sandwiches. However, research shows that cooking makes it easier for the body to absorb the lycopene present in tomatoes. So feel free to add generous portions of tomatoes in your curries.

5. Red bell peppers

Just like tomatoes, red bell peppers (whether cooked or raw) can help improve your skin. One red bell pepper is more than enough to meet and surpass your ideal daily dose of Vitamin C. Plus, it is rich in Vitamin B6, dietary fiber and carotenoids that help prevent wrinkles, increase blood circulation, and fight ageing. It is also effective against acne. Low in calorie and high in fiber, red bell peppers can also help you shed some unwanted kilos.

6. Greens like spinach and dandelion

Spinach packs such a wide variety of nutrients that you cannot leave it out of your daily diet. If you still need to be convinced, just make a note of this - Vitamin E, iron, chlorophyll, folate, magnesium, fiber, Vitamin A, Vitamin C, plant protein, and several anti-oxidants, all of which are superb for your skin, come packed together in this skin-friendly green veggie. You also have a lot of options about how you eat it - vegetable preparations, soups, salads, or green smoothies. Talking about salads, dandelion greens are another great addition to get your daily supply of Vitamins A, K, and C. Dandelion is also good in combating problems like acne and eczema.

7. Mixed nuts snacks

Nuts like almonds, walnuts, and peanuts are rich sources of Vitamin E, healthy whole fats, and essential oils. They are also known to be quite effective against the harmful sunrays such as the ultraviolet (UV) radiations. Anti-oxidants present in nuts help counter-balance the damaging effects of free radicals that are constantly generated in the body. Snacking once a day on a mix of healthy nuts can be your stepping stone towards achieving a revitalized, glowing, and healthy skin.

8. Sea food

Now sea food lovers have a genuine reason to rejoice. Along with its many benefits, sea food is found to be especially beneficial for healthy skin. This is owing to the presence of ingredients such as Omega 3 and zinc. Moreover, it has been found that salmon and shellfish also possess anti-inflammatory, anti-wrinkle, and anti-acne properties. While Omega 3 keeps the skin hydrated and prevents dryness-induced skin problems, zinc curbs the production of sebum - the natural body oil that leads to acne formation when it is produced in excess. Zinc also enhances the regeneration and growth of new skin cells. In addition, consuming salmon on a regular basis will be beneficial for your scalp, too - keeping it hydrated and promoting the growth of healthy, long, and strong hair. Salmon is also rich in Vitamin D, which is great for the health of the brain, the heart, the bones, and the colon.Also read here:www.sheindress.co.uk/blue-prom-dresses