Today is the first official day of summer!

I have been spending a lot more time outside recently than I had been during the spring and winter months, and I can definitely feel the difference in the sun’s strength. I always make sure to slather on my sunscreen before I leave the house, as well as throughout the day as its potency wears off, but some recent studies have shown that I could be doing even more to protect my skin by eating foods high in Vitamins E and C!

Vitamins E and C are antioxidants, substances which can prevent or slow damage to cells in the body. Research suggests that these vitamins, especially when combined, can reduce sunburn reaction in the skin, which may in turn indicate a reduced risk of UV induced skin damage. Essentially, the mixture of these two antioxidants acts as a sunblock! While I am not advocating that it might be a good idea to use food INSTEAD of sunscreen, a little added protection from harmful cancer-causing UV rays is probably not a bad idea. In addition, a study published in the American Journal of Clinical Nutrition indicated that Vitamin C lowered the likelihood of the appearance of dry, wrinkled skin and generally helped skin age better.

So what do you need to eat to receive these benefits? Foods high in Vitamin E include avocado, seeds and nuts, whole grains, leafy green vegetables, and vegetable oils such as safflower and cottonseed. In addition to citrus fruits, Vitamin C can be found in sweet bell peppers, strawberries, mangoes, tomatoes, and Brussels sprouts(?!). The greatest skin protection occurs when Vitamins E and C are combined, as opposed to consumed separately. The following recipe makes great use of two local favorites that are currently in season and pack a UV protecting punch. This mango-avocado salsa can be used as a substitute for traditional salsa in wraps and is also great served as a side with grilled chicken or fish. Or add some black beans to up the protein and fiber content and serve it as a main dish all on its own. You can also dial up the heat by experimenting with different chili peppers, or dial it down by omitting the pepper all together.

Mango-Avocado Salsa

serves 4

2 ripe mangos, peeled, cored, and chopped

1 medium avocado, peeled and cubed

1 medium onion, chopped

½ jalenpeno, ribs and seeds removed, chopped

juice of one lime (about 2 Tbsp)

¼ cup cilantro, chopped

sea salt to taste

Combine all ingredients in a medium bowl. Let sit for about 30 minutes to let the flavors meld.

Nutrition Information: 140 calories, 5.5g fat, 24g carbohydrates, 1.5g protein, 4g fiber