Key Takeaways:

• Summer produce is packed with skin-loving nutrients that hydrate, protect, and nourish from the inside out.

• Small swaps and add-ins can make a noticeable difference over time.

• When life gets busy, Dose formulas are a simple way to back up your skin health without the extra effort.

Summer is prime time for your skin to shine, literally. Between long days in the sun, salty beach air, and extra sweat, your skin has a lot to handle. 

While SPF and skincare routines do the heavy lifting on the outside, a healthy diet makes a huge difference from the inside. The right seasonal foods can help your skin stay hydrated, resilient, and glowing all summer long.

At Dose, we’re big believers that simple, nutrient-packed choices add up — whether it’s through daily supplements or what’s on your plate. So let’s dig into the best summer foods that help your skin look and feel its best.

1. Watermelon

Nothing says summer like a slice of watermelon. Beyond being a poolside classic, watermelon is a hydration powerhouse for your skin. 

Watermelon is about 90% water, which means it helps keep your body (and your skin) hydrated when the heat is draining you. It’s also rich in lycopene, an antioxidant that’s been studied for its ability to help support skin against oxidative stress triggered by sun exposure. That doesn’t replace sunscreen, but it’s a little extra support from the inside out.

Some key benefits of watermelon for skin include:

• Keeps skin cells plump and hydrated thanks to high water content

• Provides lycopene, for antioxidant properties

• Contains amino acids like citrulline, which support circulation and skin nourishment

Skip the plain slices and get creative. Cube watermelon and toss it with feta, mint, and a drizzle of balsamic for a refreshing salad. Freeze chunks for homemade “ice cubes” that make water or sparkling water feel like a treat. Or blend it with lime juice for a skin-hydrating mocktail that tastes like vacation in a glass. 

Watermelon’s natural sweetness also makes it a perfect base for popsicles if you want a healthier way to cool down after a hot day.

2. Berries

Berries are basically summer’s candy, sweet, colorful, and packed with skin-friendly nutrients. Their real claim to fame is anthocyanins, the plant compounds that give them their deep hues and act like tiny shields against environmental stress. 

They’re also loaded with fiber, which helps balance blood sugar,  something that plays into clearer, more steady-looking skin. Sure, they’ve got vitamin C too, but their wider antioxidant mix is what really sets them apart.

Some of the key benefits for your skin include:

• Anthocyanins act as antioxidants to help protect skin from environmental stress

• Fiber supports balanced blood sugar, which can influence skin clarity

• Natural polyphenols help defend against collagen breakdown

Instead of the usual smoothie route, try mixing fresh berries into savory dishes for a twist. Add strawberries to a spinach and goat cheese salad, fold blueberries into a quinoa bowl with lemon dressing, or roast raspberries with honey and spoon them over yogurt for a warm, jammy topping. For a no-prep option, freeze a big bag of berries and use them as ice cubes in sparkling water — they look pretty and add a slow-release flavor boost.

3. Tomatoes

Tomatoes are basically sunshine in food form and your skin soaks up the benefits. While watermelon gives you hydration with a side of lycopene, tomatoes deliver a more concentrated punch of this antioxidant. That’s why they’re often spotlighted in research around skin resilience and UV stress.

On top of that, tomatoes bring vitamin C into the mix, which directly supports collagen production for firm, smooth-looking, healthy skin.

Some benefits of tomatoes for skin include:

• A rich source of lycopene, especially in cooked tomatoes

• Vitamin C helps promote collagen and elasticity

• Adds hydration and nutrients in a lightweight, low-calorie package

The magic of tomatoes is how versatile they are. Fresh, they’re unbeatable in summer salads and sandwiches. Cooked, they actually offer even more bioavailable lycopene — so your grandma’s tomato sauce or a tray of slow-roasted cherry tomatoes is just as skin-friendly as a caprese salad. 

For a summer twist, grill thick slices for a smoky side dish that adds both flavor and nutrients to your plate.

4. Cucumbers

Cucumbers don’t always get the spotlight, but they’re basically nature’s hydration sticks. With over 95% water, they’re one of the best ways to sneak extra hydration into your day — and your skin shows the difference when it’s not parched. 

They’re also naturally cooling and contain silica, a mineral that supports skin strength and elasticity.

Some other benefits of cucumbers for skin include:

• Keeps skin hydrated from the inside out
  

• Provides silica, which supports skin strength and elasticity
  

• Naturally soothing and cooling

Cucumbers are more versatile than you think. Slice them into water with lemon and mint for a spa-worthy refresher, or chop them into Greek salads with olives and feta. Try cucumber ribbons tossed with sesame oil and soy sauce for a quick side dish, or blend them into chilled gazpacho on hot days. 

Even better? Pair them with hummus or guac for a snack that feels indulgent but gives your skin hydration at the same time.

5. Avocados

Avocados are essentially skincare in food form. They’re packed with healthy monounsaturated fats that help keep skin moisturized from the inside, along with vitamin E — one of the body’s top defenders against oxidative stress. Those good fats also help your body absorb fat-soluble vitamins (like A, D, E, and K), which play a significant role in skin repair and glow. 

Some key benefits of avocados for your skin include:

• Vitamin E helps protect skin cells from oxidative stress

• Healthy fats support skin barrier strength and hydration

• Helps absorb other fat-soluble vitamins that boost skin health

Sure, avocado toast is a classic, but let’s not stop there. Mash avocado into a creamy dressing for salads, slice it over tacos, or blend it into a smoothie for thickness without dairy. 

For a fun summer spin, freeze ripe avocado chunks and toss them into the blender with cocoa powder and a splash of oat milk for a creamy “ice cream” that feels like dessert but works like skincare.

6. Peaches

Peaches are peak summer: juicy, soft, and naturally hydrating. But they’re more than just a seasonal treat. They’re a great source of beta-carotene (a precursor to vitamin A), which plays a role in skin renewal and keeping your complexion from looking dull. They also deliver plant compounds that support circulation, which means nutrients actually get where your skin needs them most. 

Because they’re full of water, every bite gives you a hydration boost right alongside the flavor.

Some key benefits of peaches for skin include:

• Beta-carotene supports skin renewal and fresh-looking tone

• Plant compounds may promote better circulation for nutrient delivery

• Naturally hydrating to help skin look plump and supple

Peaches fit into pretty much any meal. Slice them into grain bowls with quinoa and arugula, grill halves for a smoky-sweet side dish, or blitz them into chilled soups for something unexpected. If you’ve got a sweet tooth, peach slices with Greek yogurt or even frozen peach “ice cubes” in sparkling water hit the spot.

We built our Dose for Skin formula to include aloe vera, sea buckthorn, and Centella asiatica to support healthy skin. Peach makes the blend taste refreshing while giving your skin an inside-out summer glow.*

7. Citrus Fruits

Citrus fruits are the zestiest way to wake up your skin from the inside out. Beyond being packed with vitamin C, citrus is loaded with natural flavonoids that support healthy circulation and help skin look more vibrant. 

Their juicy, water-rich nature keeps things refreshed, while the bright flavors make it easy to work them into meals all summer long.

Some of the key benefits for your complexion include:

• Rich in flavonoids that support healthy circulation and help skin look more radiant

• Natural plant compounds with antioxidant properties

• Juicy, water-rich nature keeps skin refreshed and hydrated from the inside

Think beyond just OJ at breakfast. Squeeze lemon over grilled veggies, add orange segments to a leafy green salad, or freeze grapefruit slices for sparkling water infusions. 

For a summer-worthy treat, blend lemon juice with honey and water for homemade lemonade that feels fancy but is good for your skin, too.

8. Nuts and Seeds

Nuts and seeds are small but mighty when it comes to skin health. They deliver vitamin E, zinc, and omega fatty acids — all of which help protect your skin barrier and keep it smooth and nourished. They’re also one of the most portable, easy-to-use snacks around, making them a no-brainer way to sneak in skin support daily.

Some of the main essential nutrients in nuts and seeds can work wonders for your skin:

• Vitamin E, which helps shield skin from oxidative stress
  

• Zinc, which supports skin
  

• Omega fatty acids, which nourish and strengthen the skin barrier

Skip the boring handful and get creative. Sprinkle toasted sunflower seeds on summer grain bowls, toss almonds into trail mix with dried fruit, or stir chia seeds into overnight oats for a creamy texture. 

Want something more fun? Try blending pumpkin or sunflower seeds into homemade seed butter and spread it on toast, fruit, or rice cakes.

Conclusion

The foods you reach for when it’s hot out can double as skin support, keeping you hydrated, nourished, and resilient against all the extra sun and sweat. Watermelon, berries, tomatoes, cucumbers, avocados, greens, citrus, and nuts and seeds are nutrient-packed picks that can help your skin handle the season like a pro.

Of course, real life doesn’t always mean perfect produce hauls and flawless meal prep. That’s where Dose comes in. 

Our science-backed formulas are designed with targeted blends that deliver the nutrients your body (and your skin) are looking for this summer. Easy, quick, and ready to fit into your day — because caring for your skin shouldn’t feel complicated.*

FAQs

Do I still need skincare if I eat these foods?

Absolutely. Food can support your skin from the inside, but it doesn’t replace sunscreen, moisturizer, or a solid skincare routine. Think of it as teamwork: nutrition provides the building blocks for healthy cells, while skincare protects and maintains the surface. Together, they cover you from both angles.

Can these foods really make a visible difference?

Yes, but it’s gradual. You won’t see overnight glow from a single salad, but eating nutrient-rich foods consistently helps your skin stay more hydrated, resilient, and balanced over time. Most people notice subtle changes like less dryness, better texture, or a fresher look after a few weeks of steady habits.

Are frozen or cooked versions still good for skin health?

Definitely. Frozen fruits and veggies are often picked at peak ripeness and lock in nutrients. Cooking can even make some powerful antioxidants, like lycopene in tomatoes, more bioavailable. Fresh is great if you have it, but frozen or lightly cooked still delivers plenty of skin-loving nutrients.

Sources:

Watermelon's Benefits | Watermelon Board 

Lycopene: A Potent Antioxidant with Multiple Health Benefits | PMC

Vitamin C | Mayo Clinic

Cucumbers are trendy, but how healthy are they? | American Heart Association 

Eating an avocado daily increases elasticity and firmness in skin, study shows | UCLA Health

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.