The 10 Best Summer Superfoods
Summer time brings about hotter temperatures, more outside activities and unique seasonal produce. Eating by the season is a key aspect to healthy nutrition. Fruits and vegetables are at their nutritional peak during their prime growing season. Before the advent of refrigeration and the mass production and storage of foods everyone had to eat by the availability of the season. This is natural and our body is innately designed to eat in this matter.
Different seasons have their own unique qualities and energies. Summer foods tend to be lighter and cooler. They also should be packed of fluid and hydration boosting minerals to take on the heat & humidity of the summer.
Here are some of my top food suggestions for eating by the season this summer.
1) Berries
Go out and pick them yourself or purchase organic berries (fresh or frozen) at the store
2) Avocados
We LOVE these!
3) Bell Peppers
These provide great flavor, phytonutrients and color to your meal. (Avoid if nightshade sensitive)
4) Basil
This tastes amazing in pesto’s, salads and on meat dishes.
5) Cucumbers & Celery
Very cooling and refreshing – great dipped in guacamole or in a fresh green juice
6) Cilantro/Parsley/Dandelion
Great bitter herbs that enhance liver detoxification
7) Lemons & Limes
Great cooling, liver detoxifying super fruits.
8) Carrots & Beets
Nutrient rich root vegetables that enhance skin and gut function. Fantastic sources of anti-oxidants and microflora enhancing fibers. Great to use for salads, juicing and steamed with cinnamon on top.
9) Tomatoes
Who doesn’t love a juicy tomato in the summertime. (Avoid if nightshade sensitive)
10) Radishes
These are loaded with good prebiotic fiber, water and powerful sulfur compounds that help to detoxify the gut, liver and improve skin function. I munch on these raw, but they are also great on salads or dipped in guacamole and pesto’s.
Summer Sun & Healthy Summer Skin
For years we have been told to avoid the sun due to the “damaging” effects of UV radiation to healthy skin. The newest research has shown that the sun’s rays do much better than harm. The sun’s ability to charge our bodies with vitamin D makes it extremely powerful at minimizing free radical damage and maintaining moisture in the skin. Aging well is absolutely dependent upon healthy sun exposure.
Many experts believe that vitamin D is incorrectly named. Vitamins are substances that are crucial to normal everyday life function but cannot be synthesized in sufficient quantities by the body. However, your skin has the ability to manufacture as much as 10,000 IU of vitamin D after 20-30 minutes of summer sun exposure.
Vitamin D3 is a Pro-Hormone
Vitamin D more resembles a hormone than vitamin by function. Hormones are chemical messengers that interact with cell receptors to produce specific biological responses. Calcitriol, the active form of Vitamin D, is arguably the most powerful hormone in the body. It has the ability to activate over 1,000 genes (roughly 5% of the human genome).
Too much sun exposure causes free radical damage, leading to wrinkles and cancer cell growth. However, an appropriate amount of sun exposure every day is one of the healthiest things you can do for your skin.
What is on Your Skin Gets in Your Blood
Your skin is an extremely absorbent organ. What we apply on our skin enters directly into the bloodstream. The majority of sunscreens and sun lotions contain toxic chemicals that are harmful for the body. The most damaging ingredients include sodium lauryl sulfates, parabens, oxybenzones, and padimate O. Many of these are known xenoestrogens that interfere with healthy hormonal function. All are linked to higher rates of cancer.
Natural skin moisturizers include coconut oil and olive oil which harmonize the sun and allow for a natural tan development. It is also critical to get lots of antioxidants applied topically to enhance our skin’s health and ability to synthesize vitamin D. Great lotions include green-tea extract, aloe vera, and clove oil which provide antioxidant protection for the skin.
Tips For Healthy Sun Exposure
Skin color – Your skin color dictates your sun needs:
Light skin = 15-20 minutes daily
Medium skin = 25-30 minutes daily
Dark skin = 40-45 minutes daily
Healthy moisturizers
Use coconut oil, aloe vera, clove oil, and/or green tea extract as a moisturizer before and after sun exposure for added anti-oxidant protection. This is an important and often forgotten principle for healthy skin.
Natural sunscreen: If you are going to have long exposure, wear layers or use a natural sunscreen with no man-made ingredients for healthy skin. I like the Goddess Garden Organics brand.
All-Natural Sunscreen Recipe:
1 c raw unrefined shea butter, 2/3 c coconut oil, 20 drops myrrh essential oil, 30 drops carrot seed essential oil, 20 drops lavender essential oil
Optional: 2 tbsp zinc oxide powder (a couple of tablespoons per cup of oil/moisturizer – be sure not to inhale)
Natural Sunscreen Directions: Mix raw unrefined shea butter with coconut oil with a mixer on medium speed until it looks whipped and creamy. (Add in optional zinc oxide powder and mix well.) Add in essential oils. Blend together on low speed. Place sunscreen in a glass jar with a lid.
I am a local chiropractor and an Avimorian please let me know if you have any questions or want to see how we can help you with Chiropractic or Functional Medicine, please don’t hesitate to call me at 208-859-6170, email rjmaindc@yahoo.com, or visit me at MainHealthSolutions.com
Dr. Rosie Gallegos Main, DC, CFMP
USA Team Doctor for USA Wrestling
Author of “Dr. Rosie’s Mexiketo Kitchen” and Contributing Author of “Christian Living Magazine”
