Nutritionist reveals 70p vegetable that will transform your skin this summer – and it’s all about the colour

A NUTRITIONIST has revealed the one colour you should be focusing on when it comes to your fruit and vegetables if you’re looking to improve your skin. Stephanie Baker, ANutr registered nutritionist, says red foods are an “incredibly underrated tool” when it comes to optimising your skin health. The colour of your veg could boost your skin Credit: Getty Red fruit and veg can boost hydration and radiance Credit: Getty She said: “Their vibrant colour comes from powerful plant compounds like lycopene, anthocyanins and betalains, which help protect skin cells from oxidative stress, support collagen production, and calm inflammation.” The food expert also insists it’s quality over quantity when it comes to seeing the benefits. Sign up for the Fabulous newsletter Thank you! She recommends five portions of fruit and vegetables a day, with one or two of those coming from red produce. Whether it’s a handful of berries (80g), one medium tomato or a few tablespoons of cooked tomato sauce, half a red pepper, a slice of watermelon or a small serving of beetroot. But they’re not a miracle quick fix, as she adds: “Carotenoids such as lycopene gradually build up in the skin over several weeks, so most people shouldn’t expect overnight changes. “Most people will notice improvements in skin radiance and hydration within 4–8 weeks, while changes related to collagen support are more likely to become noticeable over 2–3 months.” And when it comes to choosing your red fruit and vegetables, Stephanie recommends “opting for the richest and most vibrant skin”. She says: “The deeper the pigment, the more potent the antioxidant property, further supporting all of those wonderful skin benefits.” Here, she reveals her top six red fruit and vegetables for a skin boost. Most read in Fabulous Tomatoes Tomatoes offer the biggest benefits for skin health, according to Stephanie. She says: “Rich in lycopene, a powerful antioxidant that helps protect skin cells from UV-induced oxidative damage and supports a smoother, more even complexion.” Red peppers Red peppers are one of the richest sources of vitamin C. Stephanie points out that this is a key nutrient for collagen production, wound healing and maintaining skin firmness. Cooking your reds can be best for skin health RAW diets are often praised on social media; however, cooking some foods can boost their benefits. Stephanie explains: “How you prepare fruit and vegetables can make a real difference to how much of their skin-loving nutrients your body absorbs.” Using tomatoes as an example, she added: “Cooking them breaks down the plant cell walls, making lycopene much more bioavailable, especially when they’re cooked with a healthy fat like olive oil because lycopene is fat-soluble. “Tomato sauce, passata and roasted tomatoes can actually provide more absorbable lycopene than raw tomatoes.” However, some are still best enjoyed without cooking. Stephanie says: “Vitamin C is sensitive to heat, so foods like red peppers, berries and blood oranges are best enjoyed raw or lightly cooked to preserve as much of the collagen-boosting vitamin as possible.” Berries The nutritionist continues: “Berries, particularly strawberries and blueberries, are bursting with anthocyanins and vitamin C, helping to reduce inflammation and protect collagen from premature breakdown.” Pomegranate Stephanie saus the pomegranate “stands out” for its unique punicalagins and ellagic acid, polyphenols that help combat free radicals, support skin hydration and may even aid skin repair. Watermelon “Watermelon is a fruit that truly deserves a mention”, Stephanie concludes. “Not only does it provide hydrating water content, a must-have for skin, but it is also another excellent source of lycopene, making it a fantastic summer food for summer skin.” Comment now