Some foods have the power to protect our skin from the damage caused by UV radiation from the sun
If you want to strengthen the body’s natural defenses against sun damage, here are some of the foods that can provide you with some sun protection:
We know that a fundamental point to avoid damage to our skin that can cause sun exposure are sunscreens.
What foods can protect from the sun
But in addition, it turns out that food can also be a kind of “internal sunscreen”. Obviously, that does not mean that we should begin to replace sunscreen with food, but that some foods can provide additional protection for our skin against harmful UV rays, and that everything will help reduce sun damage.
1. Berries and fruits with bone
Strawberries, cranberries and cherries contain high levels of vitamin C, which can reduce the damage of free radicals caused by exposure to UV radiation. Vitamin C also stimulates the production of collagen, important for the youthful appearance of the skin.
Cherries contain melatonin, which protects the skin from UV radiation and repairs sunburn damage.
2. Green leafy vegetables
The spinach, the kale and collard greens can reduce the risk of skin squamous cell cancer by 50%.
In addition to beta-carotene, many green leafy vegetables contain high levels of folic acid and vitamins A, C, and E. Broccoli is rich in sulforaphane, an antioxidant that helps cells protect against UV radiation.
Fresh herbs such as parsley, basil, sage and rosemary are also full of protective skin antioxidants.
Spinach protects against solar radiation
3. Red and orange fruits
The lycopene and beta carotene are antioxidants which protect the skin against sunburn and favors the elimination of free radicals.
Tomato, papaya, guava, red pepper, watermelon or pink grapefruit are rich in lycopene. Watermelon contains 40% more lycopene than tomatoes.
And the carrot, the sweet potato, the pumpkin, the mango and the apricot are rich foods in beta carotene.
The spirulina and chlorella contain the antioxidant astaxanthin also protect the skin and eyes against UV radiation, also fights free radicals and inflammation, which helps prevent damage from UV radiation.
In addition to algae, you can also find this antioxidant in shrimp and salmon.
Black chocolate has a large amount of flavonoids, which help improve the ability of the skin against sunburn.
Dark chocolate with more than 70% cocoa has 4 times the amount of phenols and catechins in tea, and in some studies it has been shown that it can increase sun tolerance by up to 25%.
Did you know that people who consume an ounce of dark chocolate with a high percentage of cocoa every day for 3 months take more time when their skin turns red when they are exposed to the sun than those who did not?
Salmon, herring, mackerel, trout and sardines are rich in omega-3 fatty acids, one of the good fats that protect against sun damage.
To make sure we eat enough omega-3, we must consume at least two servings of fish each week. If you do not like the taste of fish, you can also use a fish oil supplement.
Black, white and green teas are high in polyphenols and catechins, two types of flavonoids that help protect the skin from UV rays. Green tea is the most effective because it contains high amounts of polyphenol epigallocatechin-3-gallate (EGCG).
One of the best sources of vitamin E is almonds. They also contain a high level of quercetin, a flavonoid that protects the skin against UV rays.
One study found that participants who ate 20 almonds a day had less sunburn when exposed to UV light than those who did not eat almonds.