PT Health Life – Besides using sunscreen, eating foods that help protect the skin from the sun from within is also considered an effective solution to protect the skin throughout this summer.
Diet plays an important role in sun protection by providing necessary nutrients to help the skin resist the harmful effects of ultraviolet rays and restore healthy skin in the summer.
Below are 4 food groups that help protect skin from the sun from within, which have been scientifically proven.
1. Sunscreen foods contain Carotenoids
Brightly colored fruits and vegetables such as carrots, red bell peppers, tomatoes, watermelon… are the best sources of carotenoids.
Major carotenoids include beta-carotene, alpha-carotene, lutein, zeaxanthin and lycopene. Carotenoids, especially beta-carotene, protect the body against the harmful effects of ultraviolet rays. Therefore, supplementing foods rich in carotenoids can help provide comprehensive sun protection from the inside.
Furthermore, the body converts beta carotene into vitamin A. Vitamin A and its derivative retinoid play an important role in stimulating the growth of new cells to help skin become firmer and healthier.
A 2007 analysis reported that beta carotene provided natural sun protection after 10 weeks of regular supplementation.
Besides fruits and vegetables, dark green vegetables like spinach and kale are great beta carotene supplements. However, consuming too many carotenoids can lead to a condition called carotenemia, which causes the skin to turn yellow or orange, so these foods should only be eaten in moderation.
2 . Antioxidants protect the skin when exposed to sunlight
Antioxidants are abundant in plants. When it comes to vegetables and fruits, the general rule is to prioritize brightly colored foods, as they have more antioxidants. Dark green leafy vegetables, for example, are an incredible source of antioxidants.
Studies have shown that lutein and zeaxanthin – antioxidants found in green vegetables – help prevent wrinkles in the skin and protect us from the sun.
Furthermore, eating dark green leafy vegetables also reduces the risk of skin cancer .
However, cauliflower is an exception to the above rule. Cauliflower contains powerful antioxidants that help fight oxidation from free radicals.
In addition to this benefit, cauliflower is also a natural sunscreen food thanks to histidine – which stimulates the production of urocanic acid that absorbs UV radiation. It’s best to steam or roast cauliflower to retain as many nutrients as possible.
In addition, blueberries and all berries are also good sources of antioxidants that help fight free radicals that can damage the skin when exposed to sunlight. They are also a good source of vitamin C which can prevent wrinkles, keep skin cells, as well as other cells in the body, from degenerating quickly and fight the adverse effects of aging. chemistry .
3. Essential fatty acids – Effective sun protection foods from the inside
Essential fatty acids (EFAs) including omega 3, 6, and 9 provide the skin with necessary elasticity, help keep cell membranes healthy, and prevent dry skin .
Additionally, these types of fats can also act as antioxidants, helping to fight damaging free radicals caused by sun exposure.
The body cannot make omega-3s, so they need to be added to the diet through food sources. Omega-3 is found in walnuts, hemp seeds, chia seeds and flax seeds. Fatty fish (salmon, tuna, mackerel…) and eggs are also sources of healthy fats that are good for the skin and body.
4. Green tea – Natural sun protection food
In a study conducted in 2010, scientists discovered that green tea consumption can reduce skin damage caused by UVA rays and protect against collagen depletion , giving skin a youthful glow. young and firm.
Green tea is rich in polyphenols, especially epigallocatechin-3-gallate (EGCG), which provides natural sun protection, helps destroy free radicals and can inhibit skin tumors. When applied topically to the skin, EGCG can reduce redness.
