Foods that Prevent Sun Damage to Your Skin

Your skin’s principal function is to shield your body from the outside environment by acting as a barrier. However, ultraviolet (UV) radiation from the sun is a significant environmental stressors because it may pass through the skin and generate a number of unstable chemicals known as free radicals that can harm DNA and healthy skin cells. Consequently, spending too much time in the sun might result in problems like sunburn and skin cancer. Skin cancer is the most often diagnosed cancer in the US, according to the American Cancer Society, and intense sunburns, especially when they occur in early life, may raise the risk of melanoma.

Fortunately, there is a solution to stop the negative effects of UV-induced free radicals and avoid these issues. Consuming a range of foods high in antioxidants is crucial if you want to strengthen your skin’s defenses from the inside out! The top five antioxidant foods for preventing sun damage to your skin are listed below.

Why It’s Important to Consume These Foods During the Day

Consider eating your meals and snacks during the day to preserve the health of your skin and shield it from the noon sun. This is why: Unexpectedly, a 2023 research published in Stem Cells found that your skin cells include a biological clock that may be thrown off by irregular eating schedules. More particular, eating late at night affects an enzyme that restores skin damaged by the sun.

As a result, eating late may raise your risk of skin cancer, aging skin, and sunburn. The good news is that you may substitute your late-night snack for a daytime meal that includes one or more of these items that are skin-protective:

Red Grapes

Resveratrol, a potent antioxidant found in abundance in grapes, helps strengthen your skin’s defenses against harsh sun rays. Antioxidants released a 2022 study that carefully examined the role of grape intake in reducing UV-induced skin damage. The equivalent of two and a half cups of grapes were to be consumed every day for two weeks by the trial subjects. The study’s authors discovered that consuming grapes for a brief period of time effectively warded against UV-induced sunburns. So go ahead and pick yourself a bag of grapes on your next trip to the grocery store and try this hydrating Grape Smoothie.

Salmon

Salmon is rich with antioxidants and omega-3 fatty acids, which help protect your skin from harmful UV radiation. This pink-pigmented fish contains a potent antioxidant called astaxanthin, which has been proven to have anti-inflammatory and sun-protective properties when ingested, according to a 2018 research published in Nutrients. To be more precise, astaxanthin can enhance skin health by minimizing cell damage brought on by free radicals after spending too much time in the sun. Furthermore, astaxanthin has reportedly been shown to support DNA repair after extensive UV exposure. A fantastic way to include salmon in your weekly meals is by making this quick and simple Salmon Rice Bowl.

Almonds

Almonds, which have an earthy flavor and an oval form, are a great source of many vitamins and minerals that are good for the skin. According to a 2021 article in the Journal of Cosmetic Dermatology, almonds, which are bursting with vitamin E, polyphenols, and monounsaturated fatty acids, have been demonstrated to protect against UV-induced sun damage by boosting the antioxidant and anti-inflammatory abilities of human skin. So, since the sun’s rays are at their maximum in the afternoon, almonds are the ideal snack food.

Sweet Potatoes

Sweet potatoes are packed with powerful chemicals that protect your skin from damaging UV radiation in addition to having a brilliant orange flesh and a distinctively sweet flavor. According to a 2020 research published in BBA – Molecular and Cell Biology of Lipid, they are one of the best sources of beta-carotene, an antioxidant that may absorb UV radiation and counteract the harmful effects of free radicals created by excessive sun exposure. In other words, sweet potatoes’ antioxidant qualities can lessen the severity of sunburns. Prepare these twice-baked Loaded Sweet Potatoes to add these protective root vegetables to your diet.

Tomatoes

Tomatoes are a common element in many distinct cultural cuisines and come in over a thousand different kinds, shapes, and sizes. And with good cause! Tomatoes are not only tasty and very adaptable, but they are also loaded with antioxidants that guard against sun damage. Ironically, according to a 2022 review in Biology, its brilliant red colour includes an antioxidant called lycopene that can stop your skin from being red and burnt. Cooking tomatoes with a little healthy oil, such olive oil, for a few minutes is the greatest way to fully benefit from their sun protection. Why, I hear you ask? Your body absorbs more lycopene when you add heat and good fat! Additionally, tomatoes are a good source of vitamin C, a powerful antioxidant and nutrient that protects the skin. To prepare this delicious Cherry Tomato Confit to put on top of bruschetta, spaghetti, or pizza, try baking a sheet pan of tomatoes.

Conclusion

The first line of defense against sun damage is sunscreen and protective clothes, but a diet high in antioxidant-rich foods can also provide UV protection. Tomatoes, sweet potatoes, almonds, salmon, and grapes are five of the finest foods for obtaining antioxidants that protect against the sun. Just remember to eat these meals during the day to completely shield your skin from damaging UV rays.