7 Foods You Must Eat To Protect Your Skin From The Sun
In addition to taking care of the skin from the outside, we must also consume certain foods that help us provide it with the necessary nutrients to repair, regenerate and protect itself from within.
The skin is the largest organ in the body and, for obvious reasons, it is also one of the most important. That is why it is important to protect your skin from the sun. It acts as a protective barrier of the internal organism before the environment that surrounds it and, in turn, plays a main role in some vital processes.
However, since it is directly exposed to toxins and radiation, it tends to suffer some aggressions that, over time, can lead to serious health problems. Although some benefits of sunlight can be obtained through your pores, prolonged exposure to these waves causes burns, blemishes and some diseases.
It is essential to take preventive measures to protect your skin from the sun. For this you must use sunscreen and increase the intake of food that minimize the harmful effects. In the space that we have below we want to highlight the 7 best so that you consider consuming them more regularly.
1. Berries and red fruits to protect your skin from the sun
Berries and red fruits are small fruits with high levels of vitamin C, an antioxidant that inhibits free radical damage caused by continuous sun exposure.
This substance participates in the formation of collagen and elastin, two substances that keep the skin firm and free of imperfections.
Added to this, they provide interesting amounts of essential minerals and water, both necessary to accelerate the recovery of cells from ultraviolet (UV) radiation.
2. Bitter chocolate
Dark chocolate, made with more than 60% cocoa, is a good complement to protect the skin against the attacks of the sun. Its high content of flavonoids, which have been shown to be powerful antioxidants, improve the ability of cells to repair themselves from burns.
As long as its intake is moderate, it provides the body with vitamins and minerals that curb oxidative stress.
3. Carrots
Carrots are a well-known skincare food as they are a primary source of beta-carotene, an antioxidant that is synthesized into vitamin A within the body.
This essential nutrient is key to the repair of cellular tissues, as it strengthens the dermis and reduces the negative impact of the sun, according to a study published in the Journal of Cosmetic Dermatology.
In fact it acts as a natural filter. Thus, it allows us to take short sun baths without risk of suffering alterations.
4. Blue fish
Oily fish is a maximum source of omega 3 fatty acids. This is a type of healthy oil that increases the permeability of membranes to achieve optimal cell function.
Its intake promotes tissue inflammation, while reducing the effects of free radicals and the sun. This is stated by research published in Biochemical Society Transactions.
This, added to its contribution of vitamin E, accelerates the skin repair process, especially in the case of burns and blemishes.
Some recommended varieties are:
- Sardines
- Salmon.
- Mackerel.
- Anchovies.
5. Green leafy vegetables
Green leafy vegetables contain powerful antioxidants that have been linked to the prevention of skin cancer and wrinkles.
It has beta-carotene content, as well as folic acid and vitamin E. This allows it to improve cell activity and creates a protective layer against the sun’s UV rays.
The most prominent are:
- Spinach
- Kale.
- Chard.
- Broccoli.
- Lettuce.
- Celery.
- Parsley.
6. Olive oil
The essential ingredient of the Mediterranean diet. Thus, it is also one of the best supplements to take care of the skin against burns and premature aging.
It contains essential fatty acids that, after being absorbed, improve the cell regeneration process while inhibiting oxidative damage.
It also concentrates large amounts of vitamin E and polyphenols, both necessary to create a protective barrier against the damaging impact of UV rays.
7. Apples
In addition to being delicious and versatile, apples are the fruits with the highest content of polyphenols.
- Thanks to their antioxidant action, they fight and reverse the damage caused by free radicals.
- These plant compounds control inflammation, regulate skin pH and reinforce cellular activity for optimal repair.
It is worth mentioning that they also contain water, an essential ingredient to retain hydration.
Improve your diet to protect yourself from the sun
The inclusion of all these ingredients in the regular diet is ideal to keep the skin young and free of conditions associated with the effects of the sun. Try to increase your consumption and discover how good they are to protect your skin from the sun.
