Summer is the season of sun, beaches, and fun. But with all the outdoor activities, our skin is prone to sun damage. Sunburn, premature aging, and skin cancer are some of the most common consequences of too much exposure to UV rays. However, did you know that the foods you eat can actually help to protect your skin from sun damage? In this blog post, we will discuss the different nutrients in food that can protect your skin from the harmful effects of the sun.

Vitamin C and E: The Skin Protectors

The first two nutrients that are known to protect your skin from sun damage are vitamin C and E. These two nutrients are antioxidants and are called photoprotectants. What this means is that foods rich in vitamin C and E can protect your skin cells from sun damage.

Foods that are rich in vitamin C include citrus fruits like lemons, limes, oranges, nectarines, and peaches. In addition, green foods like kale, broccoli, sweet peppers, and strawberries are also good sources of vitamin C. Vitamin E can be found in foods like pumpkin seeds, walnuts, and chia.

However, it is important to note that supplements are not a substitute for a healthy diet. Vitamin C and E supplements can be used as a supplement to a good diet, but it is always best to get these nutrients from food first. The best way to get the full benefits of these nutrients is to eat a well-balanced diet that includes a variety of fruits and vegetables.

Carotenoids: The Family of Nutrients

Carotenoids are a family of nutrients, and the most famous carotenoid is beta carotene. Beta carotene is a powerful sun protector and cancer preventative nutrient. Eating foods that contain beta carotene can protect your skin from sun damage.

While we often think of beta carotene as being in orange foods like carrots, green foods like kale, mustard greens, dandelion greens, and arugula are also good sources of carotenoids. Additionally, squash like acorn squash, winter squash, and pumpkin are also great sources of this nutrient. Eating a variety of plant-based foods can ensure that you are getting enough beta carotene in your diet.

Good Fat: Omega-3s

Omega-3s are important for our health and vitality. These fats can protect our skin from sun damage by reducing inflammation in the body. Inflammation caused by excessive sun exposure can increase the risk of skin damage.

There are both plant-based and animal-based Omega-3s. Plant-based Omega-3s can be found in foods like walnuts, chia seeds, and vegetables like kale and spinach. Animal-based Omega-3s can be found in fatty fish like salmon, tuna, and sardines. It is important to eat a well-balanced diet that includes both plant-based and animal-based Omega-3s.

Moderate Sun Exposure

While it is important to protect our skin from sun damage, it is also important to get moderate sun exposure. Vitamin D is important for our health and vitality, and we get vitamin D from the sun.

Moderate sun exposure means exposure before you burn. The amount of time you can stay in the sun without burning depends on your skin type. If you are darker skinned, you can stay in the sun longer than someone with fair skin. It is important to get some sun on your face without sunscreen, but also to know your burn point.

Protecting your skin from the sun is important, but it is not just about slathering on sunscreen. Eating a well-balanced diet that includes a variety of fruits and vegetables, good fats, and carotenoids

The Importance of Being Smart in the Sun

While eating the right nutrients can help protect our skin from sun damage, it is still important to practice good sun protection. Here are some tips to help you stay safe in the sun:

  1. Use Sunscreen: When you are going to be out in the sun for an extended period of time, it is important to use sunscreen. Look for a sunscreen that is labeled as “broad-spectrum,” which means it protects against both UVA and UVB rays. Make sure to apply it at least 15-30 minutes before going outside and reapply every two hours or after swimming or sweating.
  2. Wear Protective Clothing: When possible, wear long-sleeved shirts and pants to protect your skin from the sun. A wide-brimmed hat can also help protect your face and neck.
  3. Seek Shade: When the sun is at its strongest, typically between 10 am and 4 pm, seek shade whenever possible. If you are at the beach, bring an umbrella or set up under a beach tent.
  4. Protect Your Eyes: Sunglasses can protect your eyes from the sun’s harmful rays. Look for sunglasses that block 100% of UVA and UVB rays.
  5. Hydrate: Drink plenty of water to stay hydrated in the sun. Dehydration can cause your skin to become more sensitive to the sun.
  6. Check Medications: Some medications can make your skin more sensitive to the sun. Check with your doctor or pharmacist to see if any of your medications could increase your risk of sun damage.

The Importance of Eating a Well-Balanced Diet

Eating a well-balanced diet is essential for good health, and it is especially important for protecting our skin from sun damage. In addition to the nutrients discussed above, there are other foods that can help protect our skin from the sun.

Green tea is a powerful antioxidant that can protect our skin from sun damage. It contains catechins, which can help reduce inflammation in the skin. Drinking green tea regularly can help protect your skin from the sun’s harmful rays.

Foods that are high in lycopene, such as tomatoes and watermelon, can also help protect our skin from sun damage. Lycopene is a powerful antioxidant that can help protect our skin cells from damage.

In addition to eating a well-balanced diet, it is also important to avoid certain foods that can increase your risk of sun damage. Foods that are high in sugar, processed foods, and fried foods can all increase inflammation in the body and make your skin more sensitive to the sun.

In conclusion, protecting our skin from the sun is important for our overall health and well-being. While sunscreen is an important part of sun protection, it is also important to eat a well-balanced diet that includes a variety of fruits and vegetables, good fats, and carotenoids. By eating the right nutrients, we can help protect our skin from sun damage and reduce our risk of skin cancer and premature aging.