Which foods protect your skin from the sun?

Of course, we don’t forget our sunscreen, but besides that, there are also some FOODS, that help enhance the body’s ability to protect against the sun’s ultraviolet rays.

Let’s start with a well-known substance that protects against the sun -> carotenoids

1. Carotenoids are antioxidant substances found in all orange and red fruits/vegetables Specifically:

• Foods rich in lycopene: tomatoes, watermelon, pink grapefruit.
• Foods rich in lutein: spinach.
• Foods rich in beta-carotene: sweet potatoes, spinach, carrots, mangoes, apricots, melons, and cabbage.

2. Vitamin C and E also protect cells against damage from free radicals, which can be caused by ultraviolet radiation and lead to skin aging and increased risk of skin cancer.2. Vitamin C and E also protect cells against damage from free radicals, which can be caused by ultraviolet radiation and lead to skin aging and increased risk of skin cancer.

Excellent sources of Vitamin C and E include:

• Oranges, kiwi, grapefruit, broccoli are rich sources of Vitamin C, and studies have shown that high intakes of this vitamin are associated with fewer wrinkles and dryness.
• Sunflower seeds, walnuts, almond oil, pine nuts, avocados, mangoes, and kiwi are rich sources of Vitamin E. Vitamin E is important for proper muscle tissue function, immune system, vision, and has antioxidant properties against ultraviolet radiation.

So, what other foods can help?

3. Omega-3 fatty acids, which are beneficial for brain function, memory, heart health, improving good cholesterol levels in the blood, and protecting against skin cancer and severe sunburn.

Sources of omega-3 fatty acids include:

• Fatty fish: salmon, sardines, mackerel, trout, swordfish.
• Plant-based sources such as olive oil, walnuts, avocados, flaxseeds, which prevent moisture loss from cells, making the skin more elastic

The recommended consumption of fatty fish is once a week, while for nuts, seeds, fruits, and vegetables, we can alternate and consume them daily in moderation according to our needs.

The key is to maintain balance in our diet, regardless of what we consume, without exceeding the recommended intake and without underestimating other factors that are also important for the skin, such as using a good sunscreen.

Nicole Pileidi Clinical Dietitian – Nutritionist, MSc.