2 days ago
Foods that can boost your skin's barrier to protect you from sun
Several foods could safeguard your skin as the sun beats down this summer.A lot of people are expecting to sunbathe and absorb as much vitamin D as possible in the coming weeks.
However, prolonged sun exposure carries numerous risks, including skin damage and an elevated risk of skin cancer. Despite this, there are several methods to protect your skin and reduce the risk of severe consequences. For instance, using sunscreen with a Sun Protection Factor (SPF) of 30 or above can significantly shield your skin from the sun's harmful Ultraviolet (UV) rays.
Your diet could also have a significant impact on how your skin responds to the sun. Certain foods contain essential nutrients that strengthen the skin's defence against UV rays and prevent premature ageing due to excessive sun exposure.
Several everyday nutrients are key to maintaining healthy skin, particularly when regularly exposed to UV rays. Vitamin A (retinol), for example, is crucial for keeping the skin and certain body parts, such as the nose, healthy.
Likewise, Vitamins B, C, and E contribute to skin health and protect skin cells from damage. Antioxidants also play a vital role in mitigating the harmful effects of free radicals, which can further harm skin cells.
Fortunately, there's a broad range of nutritious foods that can provide a good amount of all these nutrients to ensure your skin remains well-protected and healthy under the sun.
Oranges and kiwis are an incredibly rich source of Vitamin C, an ascorbic acid that plays several roles in keeping the body healthy. Most importantly, it is vital in not only helping to protect cells but also maintaining healthy skin while aiding in healing wounds.
Vitamin C is also a powerful antioxidant, which further allows it to protect skin cells from damage. One study published in the Acta Dermato-Venereologica journal highlighted that vitamin C could provide significant additional skin protection against damage from UV rays, especially when combined with sunscreen and Vitamin E.
According to NHS guidelines, adults aged between 19 and 64 are advised to get at least 40mg of vitamin C a day. Furthermore, the body cannot store vitamin C in the body, which means that it must be consumed every day in order to regularly reap its health benefits.
A wide variety of nuts could help contribute to skin health. This is due to the common presence of omega-3 fatty acids and Vitamin E antioxidants found in them.
Omega-3 fatty acids have the ability to aid in maintaining skin health and reducing inflammation, which can be particularly beneficial if the skin has been damaged by excessive sun exposure. Furthermore, Vitamin E is a powerful antioxidant that can safeguard the skin from free radicals while also helping it retain its elasticity, thereby minimising potential damage.
Some nuts that are rich in omega-3 or Vitamin E include:
Tomatoes and tomato-based products are packed with compounds that can shield the skin from sun damage. This is primarily due to the presence of carotenoids, such as beta-carotene (Vitamin A), which can alleviate inflammation and enhance the appearance of sun-damaged skin.
Tomatoes are also abundant in lycopene, a red-coloured carotenoid, which some research suggests could offer protection from UV rays. Lycopene is not only found in whole tomatoes but also in tomato-based products like tomato paste.
