7 Foods You Should 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.
7 Foods You Should Eat to Protect Your Skin from the Sun

Last update: 07 October, 2021

The skin is the largest organ in the body and, for obvious reasons, it’s also one of the most important. That’s why it is important to protect your skin from the sun. It acts as a protective barrier for your internal organs, and, in turn, plays the main role in some vital processes.

However, since it’s 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 causes burns, blemishes, and can provoke some diseases.

It’s essential to take preventive measures to protect your skin from the sun. To do this, you must use sunscreen and increase the intake of food that can minimize the harmful effects. In our article today, we want to highlight the 7 best foods – why not consume 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 from imperfections.

Added to this, they provide good amounts of essential minerals and water, both necessary to accelerate the recovery of cells from ultraviolet (UV) radiation.

2. Dark chocolate

Dark chocolate, made with more than 60% cocoa, is a good complement to protect the skin against 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’re a primary source of beta-carotene, an antioxidant that’s 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 expose ourselves to the sun for short periods, without any risk of suffering alterations.

4. Bluefish

Oily fish is an excellent source of omega 3 fatty acids. This is a type of healthy oil that increases the permeability of the 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 vitamin E, content, accelerates the skin repair process, especially in the case of burns and blemishes.

Some recommended varieties are:

  • Sardines
  • Salmon
  • Mackerel
  • Anchovies
A couple cans of tuna.

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 in the Mediterranean diet. Because of this, it’s also one of the best supplements to take care of the skin against sunburn 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 of which are 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’s 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 a good way to keep the skin young and free of the conditions associated with the effects of the sun. Try to increase your consumption and discover how good they are at protecting your skin from the sun.

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  • Jaramillo Flores ME., Cocoa flavanols: natural agents with attenuating effects on metabolic synrome risk factors. Nutrients, 2019.
  • Kong R., Cui Y., Fisher GJ., Wang X., et al., A comparative study of the effects of retinol and retinoic acid on histological, molecular and clinical properties of human skin. J Cosmet Dermatol, 2016. 15 (1): 49-57.
  • Calder PC., Omega 3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans, 2017. 45 (5): 1105-1115.
  • 91-107). Springer, Berlin, Heidelberg.