Eat your way to sun protection!

Did you know that you can boost your protection against sun damage by making smart food choices. Obviously, these foods don’t replace your sunscreen and won’t give you all the sun protection you need but every little bit helps.

Almonds and asparagus are both excellent sources of vitamin E, which protects and repairs the skin from sunlight. Almonds can also protect against UV damage due to an antioxidant called quercetin that plays an important roll in helping the body combat free-radical damage.  

Cruciferous vegetables such as broccoli and cauliflower are loaded with free-radical fighting antioxidants, which can help fend off sun damage reducing your risk for skin cancer. As can carrots and leafy greens, they also have the added benefit of beta-carotene when combined with vitamin E (almonds), can provide increased protection against sunburn. The same can be said for citrus fruit combined with vitamin E. Citrus fruit also contains a compound called limonene which, experts suggest, could lower the risk of skin cancer by as much as 34 percent (research specific to grapefruit). 

Who needs a reason to eat dark chocolate! A study published in the Journal of Nutrition reported, in a group of volunteers who ate dark chocolate for 12 weeks, a reduction of sun damage by 25 percent.

Blackberries, blueberries, raspberries, strawberries and pomegranates all contain high levels of ellagic acid. Ellagic acid can help protect skin from UV radiation and help the natural aging process.

Research carried out at the Mayo Clinic suggests lycopene in tomatoes neutralizes the free-radicals produced from too much sun and minimizes any inflammatory response to UV damage the body. It suggests the benefits increase when you eat them in foods such as ketchup, tomato paste etc. In a study, carried out in Germany, participants ate a quarter cup of tomato paste with olive oil once a day for 10 weeks and experienced 35 percent less skin reddening when exposed to UV radiation. Watermelon is also high in lycopene and probably the most refreshing summer fruit!

Turmeric has been hailed as a super food over recent years for many reasons but here’s one more to add to the list; it can help protect the epidermal skin cells from the damage caused by ultraviolet B radiation.

Looking for a refreshing drink on a warm day? A glass of green tea poured over ice maybe the perfect beverage. It can help protect your skin against sun damage and even reduce the risk of skin cancer thanks to its antioxidants and chemical compounds. Green tea also contains tannic acid that helps calm sunburn pain. Enjoy a glass or two a day!

 Experiment with fun recipes and salads this summer using these foods to boost your skin’s natural sun protection!

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