A healthy diet increases the skin’s resistance to UV radiation. Summer, sun and mild temperatures are drawn outside in great weather. And no matter whether you go to the swimming lake, the swimming pool or “only” in the park. Nothing works without sunscreen. But did you know that many foods can increase the natural sun protection of the skin and protect it from UV rays?
These three vitamins push natural skin protection
Fruit and vegetables, in particular, ensure improved natural skin protection from the inside. Vitamin A, Vitamin C, and Vitamin E primarily responsible for skin protection. Vitamin A is abundant in animal foods such as egg, cheese, tuna, or liver. The precursor of vitamin A, beta-carotene, however, is abundant in apricots, carrots, peppers, watermelons, tomatoes, and mangoes. Beta-carotene is converted into vitamin A in our body, so even vegans do not have to worry about vitamin A deficiency.
Fat improves the absorption of fat-soluble vitamins
Beta-carotene is one of the secondary plant substances and is responsible for the yellow-orange-red coloring of many types of fruit and vegetables. With plenty and regular consumption of beta-carotene. It can give our skin an orange-brown complexion.
Since beta-carotene is fat-soluble, you should always ingest the corresponding foods in combination with a little vegetable oil (e.g. rapeseed or olive oil) or you can enjoy them together with fatty foods such as avocados, cheese or a dip.
Citrus fruits and red berries are vitamin C boosters
Citrus fruits (oranges, mandarins, lemons), redcurrants like red peppers are particularly rich in vitamin C. Among other things, vitamin C acts as an antioxidant. It traps free radicals that are formed in the skin as a result of solar radiation. Vitamin C also prevents sunburn in this way.
Nibble nuts for beautiful skin
Like vitamin A, vitamin E is a fat-soluble vitamin. It is also one of the best antioxidant and traps free radicals that form in the skin through sun exposure. Vegetable oils (such as avocado oil, sunflower oil, and wheat germ oil) contain a particularly large amount of natural vitamin E. Nuts, almonds, whole grains, and soybeans also provide the valuable vitamins. The vegetable oils mentioned also contain many unsaturated and omega-3 fatty acids which also push the immune system and prevent cardiovascular diseases.
That’s why dairy products prevent sun allergy!
Omega-3 fatty acids, which in addition to vegetable oils are mainly found in fatty sea fish such as salmon, tuna, or mackerel. It strengthens the resilience of the skin and can also reduce the risk of sun allergy.
Those who are prone to allergies to the sun should also ensure that milk and milk products, eggs, legumes, green vegetables (broccoli, fennel, kale), and whole grains are ingested regularly in sufficient quantities. These are rich in minerals, calcium, and zinc. These block the release of histamine, which triggers the inflammatory response and ultimately leads to the burning and itching.
The healthiest diet does not replace sunscreen!
Even though there are numerous positive effects of nutrition on the resistance and natural sun protection of the skin but a balanced and varied diet alone does not protect against UV radiation, but can only prolong the skin’s own sun protection by a few minutes. Therefore, you should always use additional sunscreen with a sufficiently high sun protection factor.
Therefore, every little sunburn should be avoided. Always use sunscreen products tailored to your skin in summer and minimize the risk of skin cancer.