Summer is in full swing and a lot of us are spending more and more time exposed to the sun.

While sun exposure is important for our overall health (by helping our bodies produce Vitamin D), it is also important to properly protect ourselves against the different types of UV rays that can cause harm to our skin. 

Sunlight produces three types of UV rays: UVA, UVB and UVC. UVA rays penetrate the skin deepest and contribute to premature aging, such as sunspots, wrinkles and sagging. There are two forms of UVA: UVA1 and UVA2; UVA1 rays penetrate the skin deeper than UVA2. Of the three main types of UV rays, UVA accounts for 95% of UV exposure, of which UVA1 accounts for 75%. UVB rays produce sunburns and are largely responsible for skin cancer. The most dangerous type, UVC, is blocked by the earth’s ozone layer but also is present in some artificial light sources, such as mercury lamps or lasers.

And while many people think sun protection is only relevant on sunny days, UV rays can penetrate through clouds and be reflected off snow, sand, concrete and water, and UVA rays specifically can penetrate through glass, making sun protection essential year-round.

Unprotected skin can be damaged in as little as 15 minutes outside. Because of this, the American Academy of Dermatology recommends a diet rich in foods that can help protect your skin from the inside out, besides applying topical SPF, PA+++ protection, and protective clothing.

Below is a list of natural and delicious ways to boost your skin's protective shield against sun damage:

 

LYCOPENE RICH FOODS:

Studies suggest lycopene may have photo-protective benefits, meaning it offers skin protection against UV light. Some of these foods include:

• Tomatoes: Their concentration of the pigment lycopene helps to protect us from sunburns. Studies have found that research participants who ate tomato paste daily for 10 weeks were much less susceptible to sunburns than groups who hadn’t consumed tomato paste. Lycopene is easier for the body to use when the source has been heated, meaning pasta sauce and tomato juice offer more lycopene than raw tomatoes.

• Watermelon: Tomatoes are known for containing lycopene, an antioxidant responsible for tomatoes’ red color. But watermelons actually contain far more. Lycopene absorbs both UVA and UVB radiation, although it may take several weeks for the skin to become more photo-protective due to its turnover rate.

BETA-CAROTENE RICH FOODS:

Our bodies convert beta carotene into vitamin A, which is vital for skin health. A 2007 meta-analysisTrusted Source found that beta carotene provided natural sun protection after 10 weeks of regular supplementation.

• Carrots and Red Bell Peppers: Carrots and red bell peppers are both high in beta-carotene, which our bodies convert into Vitamin A, a nutrient that supports vision, skin and mucosal healing. Research shows that beta-carotene shields us from sunburn; however, these sun-protective effects kick in after a minimum of 10 weeks of consuming beta-carotene. 

• Dark Leafy Greens: Dark leafy green vegetables are an incredible source of antioxidants, which can help offset the damage from UV rays. Studies have shown that lutein and zeaxanthin – specific antioxidants found in greens – prevent skin wrinkles and protect us from the sun. Research also shows that eating dark leafy greens can decrease our risk of skin cancer.

OMEGA-3 RICH FOODS:

Some studies suggest supplementing with omega-3 polyunsaturated fats, particularly eicosapentaenoic acid, or EPA, may help protect the skin against UV damage. And a few cross-sectional studies found people with higher intakes of omega-3 fatty acids had less skin wrinkling on sun-exposed areas and were less likely to have dry skin and skin thinning.

• Walnuts: Protects the skin against UVB and helps the skin to produce more melanin, resulting in better protection. An ideal ingredient for those with fair skin.

• Seeds: Hemp seeds, as well as chia seeds, sunflower seeds and flax seeds, are a rich source of omega 3 fatty acids, which help our skin maintain its integrity, keeping it smooth, strong and supple. Omega 3s are also highly anti-inflammatory, so these foods can help with healing if a sunburn occurs.
  
  
• Salmon and Sardines: These mighty fish are packed with selenium, an antioxidant that may help prevent damage from UVB rays. They are also rich in amino acids (protein) that help with healing and repair, as well as anti-inflammatory Omega 3s. Evidence indicates that diets, which include plenty of fish, nuts and seeds, olive oil and vegetables, help to protect against melanoma.

ANTIOXIDANT AND POLYPHENOLS RICH FOODS:

Some studies have found sun-protective benefits in both topically applied and ingested polyphenols. 

Antioxidants can help compensate for sunscreen’s inherent shortcomings (and for human error in application) by neutralizing the free-radical damage that sun exposure causes. They literally play a defensive role by diffusing the effects of the bad rays that make it through your sunscreen. Not only that, antioxidants also help defend skin from other sources of free radicals, such as high-energy visible (HEV) light and blue light from your cell phone. Left unchecked, this damage can lead to skin problems no one wants.

• Raspberries and Strawberries: Packed with vitamins and minerals, it is a great natural remedy to keep our body hydrated during the summer months. There are several studies that confirm these berries' oil protects us from the sun, stimulating the production of melanin, so this is the ingredient to choose to achieve a natural long lasting tan.

• Blueberries: And all berries for that matter, are a rich source of antioxidants. Sunlight exposes us to UV radiation, but the free radical-fighting properties of antioxidant foods help to protect us from that sun damage. Blueberries are also a wonderful source of Vitamin C that helps to strengthen and boost collagen production.

• Cacao Powder: The antioxidants found in cacao powder help prevent sun damage. In one study, women who were given a high-flavanol chocolate beverage for 12 weeks were less sensitive to UV radiation than women who consume a low-flavanol beverage. This same study showed that consuming chocolate improved blood flow to the skin, as well as enhanced skin texture and structure. 

• Green Tea/ Matcha: Green tea is rich in polyphenols, particularly one called epigallocatechin-3-gallate (EGCG), which offers natural sun protection, helps to destroy free radicals, and may inhibit skin tumors. When applied topically, EGCG preparations can reduce skin redness. Another animal study on green tea found that it reduced skin damage from UVA light and protected against the decrease of collagen. Collagen is our body’s most abundant protein. It gives skin its integrity and firmness.

Incorporating these foods into your plate can be a simple and effective way of making sure you are preparing your skin for the rest of your summer adventures! 

 

 

Resources:

Sun Safety. Centers for Disease Control and Prevention website. Accessed August 2, 2021.
Sunburn. National Cancer Institute Cancer Trends Progress Report website. Accessed August 5, 2021.
The Difference Between UVA and UVB Rays. Paula’s Choice website. Accessed July 26, 2021.
The Difference Between UVA, UVB, and UVC Rays. UPMC Health Beat website. Accessed August 2, 2021.
Top Foods with Polyphenols. Healthline website. Accessed August 2, 2021.

Lutein and Zeaxanthin: Benefits, Dosage and Food Sources. Healthline website. Accessed August 2, 2021.

Lycopene. Medline Plus website. Accessed August 2, 2021.
Lycopene. Therapeutic Research Center’s Natural Medicines website. Updated September 12, 2018. Accessed July 26, 2021.
Farrar M, Nicolaou A, Clarke K, et al. A randomized controlled trial of green tea catechins in protection against ultraviolet radiation–induced cutaneous inflammation. Am. J. Clin. Nutr. 2015;102(3):608-615.

Healthy Foods High in Polyphenols. WebMD website. Accessed August 2, 2021.