Foods to Eat for Sun Protection

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.