Summer glow: how to spend the summer perfectly

California Almond Board

Summer glow: how to spend the summer perfectly

Modesto, Calif. (ots)

Life is easier in the summer: the days are getting warmer and we look forward to spending more time outdoors again. Because when the sun shines, we feel freer, full of energy and simply in a better mood. We want to feel good and look good with glowing skin, great hair, and a fit body. To achieve this, there are several things we can do. A simple option to fulfill all these wishes: almonds as a healthy snack. Find out why a daily handful (30g) of the little nut is the ideal addition to your skin care and sun protection regimen.

We love summer! The days are longer, the temperatures are higher, and we just want to be outside and enjoy the sun on our skin. However, to look and feel your best all summer long, healthy eating is key. Adding a smart snack like a handful (30g) of almonds to your summer beauty routine can be the first step. Dermatologist and Professor of Health Promotion Dr. Michaela Axt-Gadermann gives three tips to take care of the skin and the body in summer.

1. Protect your skin from the outside AND from the inside against premature skin aging caused by UV rays

As much as we love the sun on our skin, it’s no secret that UV rays can damage our skin and speed up the aging process. Therefore, it is important not only to protect yourself from the outside with sunscreen, but also to prevent skin damage from the inside. So that your skin looks as radiant as ever. “When it comes to protecting ourselves from the sun and UV rays, we usually only think about clothing and sunscreen. All means to protect our skin from the outside. But what many probably don’t know is that with the help of a healthy diet you can also prevent light damage from within,” says Dr. Hacha Gadermann. In fact, a recent study found[1] by researchers at the University of California, Los Angeles, found that a daily snack of almonds (42 grams) can help increase the skin’s resistance to UVB light. The results suggest that including almonds in the diet can strengthen the skin’s internal defenses against UVB light, the main cause of skin damage from sun exposure.

Additionally, almonds are rich in antioxidant vitamin E, which can help protect cells from oxidative stress caused by pollution, UV rays from the sun, cigarette smoke, and other environmental factors. Just a handful (30 g) of almonds provides you with 60% of the recommended daily requirement of vitamin E. Therefore, almonds are the ideal summer companion and the perfect addition to your daily beauty routine.

2. Think of your food as skincare from within.

Collagen, zinc, and niacin are probably well known to those interested in skin care as ingredients in various beauty products. The B vitamins niacin and riboflavin support skin maintenance, as does zinc, which also contributes to nail maintenance. Copper also plays an important role in the pigmentation of hair and skin. But did you know that all of these ingredients can also be found in almonds? Therefore, almonds are the perfect addition to your daily beauty routine. They are high in copper, which helps build collagen and elastin. These are two types of proteins that are important for our skin. Collagen gives the skin strength, while elastin allows the skin to be flexible and return to its original shape. Almonds are also rich in zinc, they contain niacin and riboflavin and many other valuable nutrients, vitamins and minerals that contribute to the health of the body. “Most of us think that the bathroom is the place where we take care of our skin, body and beauty. But in my opinion we should start with the kitchen. Because by including natural foods full of nutrients, healthy unsaturated fats and valuable vegetable proteins, we can significantly influence our appearance and well-being. If you are healthy on the inside, this is also reflected on the outside,” explains Dr. Hacha Gadermann. As a natural food and source of plant-based protein, almonds are the perfect snack choice. They are tasty and filling without weighing you down. In addition, with their natural vegetable protein and healthy fats, they provide a lot of energy for all your summer activities.

3. Nourish your body with the right foods for a healthy body in summer

To feel good about our body on the outside, we also need to nurture and care for it on the inside. When we plan to get fit, we tend to focus primarily on exercise to get fit. “But that’s only part of our journey to a healthy body. A balanced, healthy diet also plays an important role. You should pay special attention to foods that fill in the nutrient gaps in the diet and a combination of fiber, protein, and good fats they contain work together to nourish the body,” says Dr. Hacha Gadermann. “Smart snacks can satisfy hunger and the body’s needs, and even help maintain a healthy weight.” The perfect snack to lose weight successfully: almonds that you can take anywhere. In a study[2] Participants found that a mid-morning almond snack (42 g) helped control appetite compared to no snack and resulted in reduced calorie intake for participants at lunch and dinner. The results suggest that instead of skipping a snack, eating almonds as a mid-morning snack can curb hunger. Another reason to choose almonds for a healthy beach body: They can also help reduce belly fat. A study[3] has shown that eating 42 g of almonds daily instead of a carbohydrate snack of the same number of calories as part of a cholesterol-lowering diet can help reduce partial body fat, particularly around the abdomen and legs. The cholesterol level also improves significantly.

The nutritional profile of almonds with vegetable protein (6g/30g), fiber (4g/30g), good fats and important minerals such as calcium (80.7mg/30g), magnesium (81mg/30g) and potassium (220mg/30g) A daily handful of 30g (or approx. 23 almonds) makes a smart addition to your summer beauty routine and supports a holistically healthy lifestyle. So get your summer glow from within with a daily handful of almonds!

[1] Li JN, Henning SM, Thames G, Bari O, Tran PT, Tseng CH, Heber D, Kim J, Li Z. Almond consumption increased UVB resistance in healthy Asian women. Journal of Cosmetic Dermatology. 2021;00:1-6.

[2] HullS, et al. A mid-morning snack generates satiety and an adequate adjustment of subsequent food intake in healthy women. European Journal of Nutrition. 2015;54(5):803-10.

[3] Berryman CE, Kris-Etherton PM, et al. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL cholesterol: a randomized controlled trial. Journal of the American Heart Association. 2015;4:e000993.

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Original content from: Almond Board of California, broadcast by news aktuell


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