New research suggests some foods have the power to
guard skin from the damage caused by the sun's UV radiation. While a salad is
no substitute for sunblock, these healthy foods could add inner protection
against sunburn and wrinkles at the cellular level. Eat fresh fruits, green
vegetables, omega 3 rich food. These foods and fruits increase the skin's
ability to protect against UV damage. Oh, and they're part of a healthy
diet, too. Their sun blocking secret: Antioxidants. These compounds help fight free radicals,
a nasty set of atoms or molecules that contribute to annoying problems like
premature aging and can be a product of unprotected sun exposure.
Red
and Orange Fruits and Veggies
Lycopene, a natural pigment and carotenoid, found in
tomatoes and other red and pink produce has been shown to aid in protection
against some UV-induced skin irritations like erythema. Lycopene helps rid the
body of free radicals. Beta-carotene — another type of carotenoid found in red
and orange produce — has been linked to reduced reactions to sunburns , and
flavanoid-filled orange and pink citrus fruits have also been shown to improve
the skin’s ability to protect against UV rays.
Cruciferous
Vegetables
Cruciferous vegetables, such as broccoli, kale, and
cauliflower, are packed with essential antioxidants that help fight those pesky
free radicals. Bonus points? This family of veggies has also been linked to
cancer prevention not only in the skin, but in a number of other organs as well.
Research shows that broccoli sprouts, also in the cruciferous family, contain
sulforaphane, which is linked to increasing the skin’s ability to protect
itself from cancer.
Green tea
This delicately flavored tea is full of antioxidants
called EGCGs. Among their health-promoting capabilities: EGCGs stopped genetic
damage in human skin cells exposed to UV light in one University of Wisconsin
study. One
study also found that people who drink one cup of tea per day have a lower
incidence of melanoma.
Spinach
If it’s green and leaf-like, chances are it’s also
good for sun protection. Fresh herbs — specifically parsley, basil, sage, and
rosemary — are packed with our free-radical fighting and skin-protecting
antioxidant friends. Leafy greens, like dark green lettuce, spinach, kale, and
Swiss chard, are top sources of the antioxidants lutein and zeaxanthin, which
halted cell growth prompted by UV light in animal studies.
Dark
chocolates
Flavonoids found in dark chocolate may improve the
skin’s ability protect against some types of skin damage, including UV-induced
issues like sun burns. Plus, the flavonoids can help keep skin hydrated,
increase oxygen saturation, and boost blood flow! Here’s the green light to add a dark
chocolate bar to your beach bag! (Just beware of it melting).
Rich
Omega-3 food
Omega-3 fatty acids (found in many foods — and
especially in shellfish and fatty fish) have incredible anti-inflammatory
powers. Research suggests these compounds can help protect cells from free
radical damage (like that caused by the sun). Another study found
that adding omega-3 to the diet (or taking it in supplement form) may help
prevent some types of skin cancer.
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