4 Surprising Foods That Help To Protect Your Skin From Sun Damage

It’s no secret that years of sun exposure can severely damage your skin.

If you don’t take care of yourself, your skin can age prematurely from UV-induced inflammation, oxidation, cancer development, and the breakdown of your collagen fibers.

The first defense between you and the sun is sunscreen, but a healthy diet is also essential if you want to look more youthful.

Your skin is an organ, and like any other organ in your body, it’s created entirely from the molecules you consume in your food. Here are four high nutrient density foods that help prevent sun damage:

1. Salmon

Salmon contains omega 3 fatty acids that help your skin stay hydrated and reduce inflammation throughout your body. A study published in the Journal of Investigative Dermatology found that regular fish oil supplement consumption can reduce the likelihood of your skin burning when exposed to UV radiation.

Another study published in the American Journal of Clinical Nutrition found that adults who consume a serving of oily fish every five days develop fewer sunspots (actinic keratosis) on their skin than people who don’t eat fish regularly.

For optimal health and skin protection, aim to eat at least two servings of salmon (or other oily fish) each week.

2. Sweet Potato

Sweet potato’s orange color comes from its high density of beta-carotene.

Beta-carotene is a powerful antioxidant that protects you from the UV-induced cellular damage by neutralizing free radicals. It is found in many different vegetables that have bright orange skins or in leafy greens. Spinach, squash, and carrots are also high sources of beta-carotene.

Sweet potatoes make a nutritious alternative to bread since they are low glycemic and high in essential nutrients.

3. Green and Black Tea

Green and black tea are both high in flavonols which are naturally occurring compounds that help with blood vessel function.

A study published in the Archives of Biochemistry and Biophysics found that when green tea was administered to mice either topically or orally, they developed lower rates of non-melanoma skin cancer by improving DNA repair.

If the thought of sipping on hot tea in the summertime doesn’t sound appealing, boil some tea, cool it down in the fridge overnight and drink with ice.

4. Asparagus

Asparagus is high in vitamin E, which like beta-carotene, acts as an antioxidant to prevent oxidative damage from the sun.

It also contains vitamin C which is needed in the creation of the collagen fibers that make up your skin. If you don’t like the taste of asparagus, other foods that contain vitamin E include almonds, sunflower seeds, and avocados.

Eating a healthy diet can increase your skin health and reduce your chances of developing UV-induced damage. However, you still need to be cautious when out in the sun. Your diet is your second line of defense but using sunscreen and avoiding direct sun contact should be your top priority.