Nutrition

Eating your sunblock: foods that protect against UV rays

Eating a balanced diet is the tastiest way to protect your skin from harmful UV rays. Here are 10 foods to add to your diet to keep your skin healthy and protected by osberthicks
Estimated reading time: 3 min 54 sec
Eating your sunblock: foods that protect against UV rays Photo by Klaus Nielsen on Pexels

With the sun’s harmful rays more potent than ever, it’s important to take extra measures to protect your skin from the harmful UV radiation.

While sunscreen is essential, there’s another strategy you might want to consider: eating foods that have been proven to protect your skin against UV rays. Here’s what you need to know.

Blueberries

If you’re looking for a tasty way to protect your skin from sun damage, blueberries might just be the perfect choice. This tiny fruit is packed with antioxidants that can amplify your skin’s natural defense against harmful UVB (ultraviolet B) rays.

Plus, they’re easy to find, delicious, and versatile. You can eat them raw as a snack or add them to your favorite smoothie or salad.

Sweet Potatoes

The orange flesh of sweet potatoes is rich in beta-carotene, which has protective properties against sun damage.

According to a study, volunteers who consumed a daily dose of beta-carotene supplements for 10 weeks showed higher protection against sunburn. But instead of taking supplements, you can also get your daily dose of this nutrient by eating sweet potatoes or carrots. Beta-carotene is known to be present in orange and yellow vegetables.

Green Leafy Vegetables

Green leafy vegetables like kale, spinach, and lettuce are another great source of skin-friendly nutrients. Packed with vitamins A, C, and E, these vegetables have been proven to help prevent signs of sun damage.

Additionally, they also contain lutein, a carotenoid that has been linked to a lower risk of skin cancer.

Salmon

Not only is salmon rich in omega-3 fatty acids, but it’s also a great source of vitamin D, which has been linked to a lower risk of skin cancer.

In fact, a 2011 study found that higher levels of vitamin D in the blood were associated with a lower risk of developing skin cancer. So, next time you’re looking for a healthy, skin-friendly meal, consider grilling up some salmon.

Pomegranates

Pomegranates are a delicious way to give your skin a little extra protection against the sun.

These red fruits are rich in antioxidants, particularly punicalagins, which have been proven to reduce the level of free radicals in the skin and help to prevent sun damage. You can add pomegranate seeds to your salad or smoothie and enjoy this fruit’s health benefits.

Related Article Food sources for natural sun protection Food sources for natural sun protection

Dark Chocolate

Dark chocolate is more than just a guilty pleasure. It’s also a great source of flavanols, a type of antioxidant that has been linked to better skin health.

One study found that eating a small amount of dark chocolate for 12 weeks led to a decrease in skin redness in response to UV radiation. So if you’re looking for a sweet way to protect your skin against sun damage, consider adding a square of dark chocolate to your diet.

Tomatoes

Tomatoes are another fruit that you can add to your diet for sun protection. They are rich in lycopene, a carotenoid that has been linked to lower risks of skin damage and skin cancers.

Eating tomatoes and processed tomato products, like tomato sauce and ketchup, can help reduce the risk of sunburn and protect your skin against UV rays.

Almonds

Almonds are a great source of vitamin E, which is an important nutrient for skin health. Vitamin E is an antioxidant that helps protect your skin from UV damage and helps to keep it nourished.

According to a study, people who consume higher amounts of vitamin E have a lower risk of developing skin cancer. You can eat almonds as a snack, or add them to your salad for an extra crunch and nutrition.

Red Wine

Drinking red wine is not only a fun way to relax after a long day, but it might also be good for your skin. Red wine is rich in polyphenols, a type of antioxidant that fights free radicals and helps protect your skin from sun damage.

But keep in mind; drinking excessive amounts of red wine is not good for your overall health.

Carrots

Carrots are another orange vegetable that’s packed with skin-friendly nutrients. They are high in beta-carotene that can protect your skin from sun damage. Have a carrot snack, or add them to salads or soups, or cook some carrots as a side dish.

Carrots are also good for your overall health too.

Conclusion

Eating a healthy, balanced diet can provide more than just overall health benefits, but help you protect your skin from the sun’s harmful rays.

By incorporating these foods into your diet, you can improve your skin’s natural defense against UV radiation and lower your risk of skin cancer or sun damage.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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