Sunburns are caused by the ultraviolet (UV), radiation of the sun damaging the skin, causing it to become red, painful, and peel. Sunscreen is important for protecting your skin. However, certain foods and beverages can offer an additional layer of protection. These foods and drinks can boost your skin’s protection against UV rays. These eight foods and beverages may help to prevent sunburns.
1. Tomatoes
Benefits: Tomatoes contain lycopene which is a powerful antioxidant and helps to protect skin against UV damage. Lycopene is known to reduce sunburn risk and increase the skin’s ability to resist UV rays.
Use: Eat tomatoes in salads, or cook them in sauces and in soups. Cooking tomatoes increases lycopene bioavailability, which makes it easier to absorb.
2. Carrots
Benefits: Beta-carotene is a powerful antioxidant that can protect your skin against UV damage.
Use: Add carrots to salads or soups. Include a variety beta-carotene rich vegetables in your daily diet for maximum benefits.
3. Green Tea
Benefits: The polyphenols in green tea, like catechins, have antioxidant and anti-inflammatory properties. These compounds protect skin from UV damage and can reduce redness.
How To Use: You can drink green tea or use it to make smoothies. You can also use cooled green teabags to soothe your skin.
4. Berries
Benefits: Berries such as strawberries, blueberries and raspberries contain antioxidants including vitamin C which can protect skin against sun damage and promote collagen production.
Use: Berries can be eaten fresh in smoothies or yogurt, or as an addition to oatmeal or yogurt. You can add them to salads as well for an extra boost of nutrition and flavor.
5. Spinach
Benefits: Spinach contains vitamins A, C and E that are good for the skin and protect it from UV damage. It contains lutein which is good for skin hydration.
Use: Add spinach to salads, smoothies or sauteed dishes. Add a handful to your meal for a boost in these nutrients.
6. Nuts & Seeds
Benefits: Nuts such as almonds or flaxseeds are high in vitamin E. Vitamin E is an antioxidant which helps to protect the skin against oxidative stress due to UV exposure. Vitamin E is also important for skin regeneration and repair.
How To Use: Add seeds to yogurt, salads, smoothies or nuts as a snack. Almond butter can be used to add nuts to your diet.
7. Watermelon
Benefits: The watermelon is rich in lycopene (similar to tomatoes), which protects the skin against sunburn. Watermelon also contains a lot of water, which keeps the skin healthy and hydrated.
Use: Watermelon is a great snack, or you can add it to fruit salads. Watermelon is a great way to stay cool and refreshed in hot weather because of its hydrating qualities.
8. Citrus Fruits
Benefits: Citrus fruit like oranges and lemons provide vitamin C to support skin health. Vitamin C also protects against UV damage. Vitamin C is also important for the regeneration and repair of skin cells.
Useful Information: Consume citrus fruits or drink fresh juices. You can boost your vitamin-C intake by adding lemon to water or citrus zest when cooking.
Conclusion
Although no food or beverage can prevent sunburns completely, adding these nutrients-rich foods and drinks to your diet will help your skin fight UV damage. Consuming fruits, vegetables and nuts as well as drinking hydrating drinks, combined with sunscreen and sun safety practices, will help to protect your skin and promote a healthier complexion. These foods can be part of a healthy diet that will keep your skin resilient and healthy throughout the summer.