There’s a truly special energy in the air as June unfolds in our beautiful city. The days are longer, the sun feels warmer, and our local farms and markets are beginning to burst with an incredible array of fresh, seasonal produce. As a Naturopathic Doctor, this is a time of year I get particularly excited about. Why? Because nature provides us with such delicious and potent tools to nourish our bodies from the inside out – and that absolutely includes achieving that vibrant, healthy skin glow we all desire!
I’m a firm believer in the “food as medicine” philosophy, a cornerstone of naturopathic care [1]. When it comes to radiant skin, what we eat plays a starring role. This June, let’s explore some of Vancouver’s local seasonal superstars – true stars when it comes to June produce for skin health – and how harnessing their power can help you achieve a natural, healthy glow.
The Naturopathic Approach: Seasonal Eating for Radiant Skin
Eating with the seasons, especially choosing locally grown foods from our BC farmers, means you’re getting produce at its absolute peak in terms of flavour and nutrient density. When we talk about utilizing June produce for skin health, these peak nutrients are the essential building blocks for healthy skin cells, robust collagen, and a strong, resilient skin barrier. Furthermore, a diet rich in diverse, plant-based foods supports a healthy gut microbiome, and as we increasingly understand in naturopathic medicine, the gut-skin axis is a vital connection for maintaining clear, calm, and vibrant skin [2].
Vancouver's Superstar June Produce for Your Skin:
Let’s dive into some of the local gems you can find in and around Vancouver this month – key examples of June produce for skin health – and uncover their skin-boosting secrets:
Brilliant BC Strawberries:
Skin Benefits: These juicy, sweet berries are a true June delight! More than just a delicious treat, strawberries are packed with Vitamin C. This potent antioxidant is absolutely essential for collagen production, the protein that gives our skin its firmness and elasticity, helping to keep it youthful [3]. Strawberries also boast anthocyanins (the pigments that give them their beautiful red hue), which are powerful antioxidants that help protect our skin cells from oxidative stress caused by daily environmental exposures and the sun [4].
Dr. Luis's Tip:
Enjoy them by the handful as a snack, blend them into your morning smoothie, or slice them generously over a light breakfast! Always have a small amount of nuts or seeds if eating fruit - this will balance insulin and glucose better to prevent spikes.
Glorious Greens (Spinach, Arugula, Kale, Mixed Lettuces):
Skin Benefits: June offers an abundance of fresh, tender leafy greens. Spinach and kale, for example, are rich in beta-carotene, which our bodies convert to Vitamin A – a key nutrient for healthy skin cell turnover and repair [5]. These greens also provide more Vitamin C for collagen support [3], Vitamin K (which can play a role in skin healing), and folate (important for cell regeneration). The vibrant chlorophyll in greens is also thought to have cleansing and skin-supportive properties.
Dr. Luis's Tip:
Create large, colourful salads as your meal's centerpiece, add a generous handful of greens to your smoothies, or lightly sauté them with a touch of garlic as a delicious side.
Perfectly Plump Peas (Snap, Snow, or English):
Skin Benefits: Fresh peas are a sweet and crunchy June treat. They offer a good dose of Vitamin C [3], more Vitamin K, and various B vitamins, along with beneficial fiber. While Vitamin C boosts collagen, the B vitamins contribute to overall skin cell health, and fiber is crucial for supporting that all-important gut health, which beautifully reflects on our skin [1].
Dr. Luis's Tip:
Enjoy snap or snow peas raw with a healthy dip, lightly steam or blanch English peas to add to salads, or toss them into stir-fries for a pop of sweetness.
Radiant Radishes:
Skin Benefits: Don’t underestimate these crisp, peppery roots! Radishes are another good source of Vitamin C [3] and contain compounds that can support the body’s natural detoxification processes, especially liver function. A well-functioning liver is vital for clear, healthy skin by efficiently eliminating waste products.
Dr. Luis's Tip:
Slice radishes thinly into your salads for a zesty crunch, add them to sandwiches, or enjoy them simply with a sprinkle of sea salt.
Dr. Luis's Tips for Incorporating June's Bounty:
- Visit Local Farmers’ Markets: This is truly the best way to get the freshest, most nutrient-rich June produce for your skin health and support our wonderful BC farmers.
- Store with Care: Gently rinse berries just before you plan to eat them. Leafy greens often stay fresher longer if stored wrapped in a slightly damp paper towel in the crisper drawer.
- Eat the Rainbow: Make it a goal to include a wide variety of colourful fruits and vegetables in your meals each day. Each colour often signifies different types of beneficial phytonutrients!
Simple Skin-Boosting June Recipe Idea: "Vancouver Glow Green Smoothie"
- Ingredients:
- 1 cup fresh BC strawberries
- 1 large handful of local spinach or kale
- 1/2 cucumber (local and in season!)
- 1/2 cup unsweetened almond milk or coconut water
- 1 tablespoon chia seeds or ground flaxseeds
- Optional: A small squeeze of fresh lemon juice
- Method:
- Blend all ingredients until smooth and creamy. Enjoy this vibrant start to your day!
Beyond Diet: A Holistic Approach to Glowing Skin
While nourishing your body with seasonal, local foods is a powerful strategy, it’s also important to remember that truly radiant skin benefits from a holistic approach. This includes optimal hydration, effective stress management, restorative sleep, and ensuring your digestive system is functioning at its best – all aspects I focus on with my patients in my naturopathic practice to achieve lasting health, inside and out [6]. Understanding how all these factors, including the benefits of specific June produce for skin health, contribute to your well-being is key.
This June, I warmly encourage you to explore and enjoy the incredible array of fresh, local produce Vancouver has to offer. Making this beneficial June produce for skin health a regular part of your diet is a wonderful and effective way to nourish your skin from within and achieve that natural, healthy glow we all love.
If you’re seeking personalized advice on how to tailor your nutrition for optimal skin health, or if you need support with specific skin concerns like eczema or acne, please feel free to reach out. We can work together to explore your individual needs and create a holistic plan to help your skin truly shine!
Here’s to a vibrant and glowing June!
References:
- Canadian Association of Naturopathic Doctors (CAND). (n.d.). Clinical Nutrition.
- Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A. (2018). The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in Microbiology, 9, 1459.
- Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866.
- Petruk, G., Del Giudice, R., Rigano, M. M., & Monti, D. M. (2018). Antioxidants from Plants Protect Against Skin Photoaging. Oxidative Medicine and Cellular Longevity, 2018, 1454936.
- Linus Pauling Institute, Oregon State University. (n.d.). Vitamin A and Skin Health.
- BC Naturopathic Association (BCND). (n.d.). What is Naturopathic Medicine?
