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Research underscores the crucial role of dietary habits in our skin’s response to sun exposure. Our outermost layer of skin, the epidermis, works tirelessly to shield our bodies from external influences such as UV radiation and environmental pollutants. Consuming foods rich in skin-protective nutrients, particularly in their raw state, can aid in defending against and recovering from sun damage. Here are the top six foods known to bolster your skin’s defense against harmful ultraviolet rays:
Guava
We often associate vitamin C with oranges, but a lesser-known tropical star boasts five times the vitamin C content of oranges. Guava is a powerhouse antioxidant, contributing 419% of the daily value (DV). Guava can enhance the skin’s resistance to sun damage due to its antioxidant and photoprotective qualities.
Sweet Potatoes
Carotenoids, like beta-carotene and lycopene, give fruits and vegetables their vibrant orange hues while offering the skin a protective barrier. The body processes beta-carotene into vitamin A, which has shown effectiveness in reducing sunburn. Additionally, beta-carotene supports melanin production, further shielding the skin.
Strawberries
Strawberries are natural sun defenders due to their vitamin C and ellagic acid content. These nutrients combat free radicals and diminish pigmentation caused by sun damage. Research indicates the photoprotective attributes of strawberries may be attributed to anthocyanins, the flavonoids that give the fruit its red color.
Green Tea
Whether consumed as a beverage or applied topically, green tea soothes sunburn while delivering loads of health benefits. Green tea supports skin health by fostering DNA repair due to its polyphenol content, epigallocatechin gallate (EGCG). Green tea also contains vitamins B2 and E, which hydrate and safeguard the skin.
Cucumber
Cucumbers are water-packed and refreshing during the summer months; they assist in collagen production, the primary structural protein in the skin, and offer excellent hydration. In addition, this traditional and fun salad add-on has silica in its peel, helping maintain skin firmness.
Carrots
Carrots are teeming with beta-carotene, which is converted into vitamin A in the body, as well as vitamin C. Both help shield the skin against sun damage and support recovery from sunburn.
Go outside and soak up the sun this summer, but be sure your cooler is stocked with these sun-protective foods!
Here’s a recipe to try!
SUMMER QUINOA SALAD
-1 cup cooked quinoa
-1 sweet potato, diced
-1 carrot, diced
-1 cup sliced strawberries
-2 tablespoons olive oil
- Salt and pepper to taste
- Fresh mint leaves for garnish (optional)
Instructions:
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