Foods That Protect You From The Sun
If only there was an easier and less messy sunscreen (does that stuff ever blend in entirely?!). While it’s always important to slather on the sunblock, another super UV-blocker can be found right in the local grocery store.
Meet the double-duty foods that aren’t only part of a healthy diet but have also been shown to increase the skin’s ability to protect against damage caused by the sun’s UV rays. Their secret: free-radical-fighting antioxidants. Antioxidants help fight against damage by acting as martyrs; they run around the body, giving up their extra electrons to free radicals who are prowling the body, stealing electrons from healthy cells (in this case, the skin). Flashback to 6th grade science class, anyone?
So pull out the grocery list and add these summer sun-friendly foods (sorry, Sun Chips are not included):
1. Omega-3-rich Fish
Omega-3 fatty acids have incredible anti-inflammatory powers. Found naturally in shellfish and fatty fish, eating one serving per week of these foods (salmon is a great example) may as much as double your protection against melanoma.
2. Red and orange fruits and vegetables
Lycopene, a natural pigment and carotenoid (read: antioxidant), 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 (which is featured on the back of every Heinz ketchup bottle) 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 orange and pink citrus fruits are packed with flavonoids, which have been shown to improve the skin’s ability to protect against UV rays .
3. Dark Chocolate
Flavonoids found in dark chocolate may improve the skin’s ability to protect against erythema and possibly other UV-induced skin damage, like sunburns . Plus, the flavonoids can help keep the skin hydrated! Here’s the green light to add a dark chocolate bar to your beach bag! (Just beware of melting.).
4. Cruciferous Vegetables
Cruciferous vegetables like broccoli, kale, and cauliflower are packed with essential antioxidants that help pick up those pesky free radicals. Bonus points? This family of vegetables has been linked to cancer prevention not only in the skin but in a number of other organs, too . 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 .
5. Greens
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. Dark leafy greens like spinach and Swiss chard are all full of antioxidants like polyphenols and carotenoids, which may naturally protect the skin from sun damage . One study found that eating green leafy vegetables helped prevent the reappearance of skin cancer in people who had previously had bouts of skin cancer. (Caution Flag: The study also found that “unmodified” dairy products like whole milk, cheese, and yogurt increased the risk of reappearance .)
Green and black teas (yes, they do start as leafy greens) are packed with polyphenols that help stop cancer development by limiting the blood supply to the cancerous area. One study also found that people who drink one cup of tea per day have a lower incidence of melanoma .
Have another skin-protecting food not listed here? Share it in the comments below!