Protect your skin … with food!

Real food is amazing and of course, vital to our health.  But, did you know some foods can also offer protection from sun damage?  Yep, it’s true.  Just one more reason, in a HUGE list of reasons, to add more whole foods like fruits and veggies into your diet. 

We all know that we need to wear sunscreen to protect our skin from damage and this makes sense in a ton of situations where we are outside for long periods of time. However, many sunscreens can contain harmful chemicals that are bad for our health, so people may choose to reduce the amount of sunscreen they are wearing.  And let us not forget, some sun is really healthy for us, it’s how we make our Vitamin D.  Vitamin D is crucial for immunity, mental health, hormone production, bone health, and sleep. So, we actually want to get some sun in our day, but we need to be smart about it.  Luckily for us, there is a wide array of foods that offer sun protection and most of them are easily available in the summertime. 

Diet plays a huge role in sun protection by providing us nutrients that can help our skin become more resilient to sun damage and can significantly impact and alter how the skin responds to sun exposure, thus warding off damage from the sun.  Our skin’s protective layer, the epidermis (top layer of the skin), protects the body from the external environment, including protection from UV radiation and pollution.  We want to keep it protected.

Below is a list of foods than can help protect the skin from sun damage as well as help to heal skin that has already been sunburned.  

Although these foods help to naturally mitigate UV damage to the skin, reasonable precautions should still be taken on hot days, such as using a clean sunscreen, wearing a sun hat and UV protective clothing, as well as refraining from going out in the midday sun.

Partake of these delicious treats all summer and your skin can reap the benefits!!

FOODS THAT PROTECT FROM UV RAYS:

Tomatoes

Tomatoes are so tasty! Plus, they contain a component called lycopene.  Lycopene is an antioxidant that protects the skin from cellular damage and works wonders for sunburns. Lycopene absorbs both UVA and UVB radiation, although it may take several weeks for the skin to become more photoprotective due to its turnover rate.

Tomatoes are also high in vitamin C and rich in antioxidants which can provide protection from the sun.  Studies have found that participants who ate tomato paste daily for 10 weeks were much less susceptible to sunburns than the group that didn’t have any.

Summer is a great time for salsa, gazpacho, slow roasted tomato or just tomatoes in a salad.   

Watermelon

Who doesn’t LOVE watermelon?  It is a standard summer treat!  Watermelon is  92% water, so it is fantastic for keeping the skin (and body) hydrated.  

Watermelon is filled with skin-loving nutrients like vitamins A, Vitamin B6 and Vitamin C.  Watermelon also contains lycopene (see tomatoes) and the amino acid arginine. Both help protect the skin from photoaging while aiding in blood flow and protein formation.

Studies show that after just a few weeks of daily watermelon consumption, lycopene can start acting as a natural sunblock.  NOTE: This shouldn’t take the place of responsible sun protection, but it can certainly help.

Sweet Potato

Yummy sweet potatoes, delicious and oh so good for you.  They are chalked full of carotenoids, (think beta-carotene and lycopene) which gives fruits and vegetables a vibrant orange color.  Carotenoids also provides the skin with a ton of antioxidants that can act as a protective shield against UV rays. The body can converts beta-carotene to vitamin A, which has been shown to reduce sunburns. Beta-carotene also encourages the body to produce melanin which helps protect the skin from sun exposure.

Sweet potatoes can be cubed in salads, roasted, used for baking, eaten on their own or even smashed for mashed potatoes (our favorite is to pair it with beets).  These are just a few options to get you started.  Did you know that if you cook the sweet potato and then cool it in the refrigerator and then reheat it again, that it will increase the resistant starches to feed your gut microbiome?  Just saying… it’s a win win.

Strawberries & Blueberries

Strawberries and Blueberries are a rich source of antioxidants and super tasty. When we get UV exposure from sunlight we are exposed to free-radicals, so high antioxidant foods can help to combat this damage!

Both berries are high in vitamin C so can reduce pigmentation caused by sun damage.

The Journal of Agricultural Food Chemistry published a paper on the photoprotective properties of strawberries. They stated that the anthocyanins in strawberries might be the compound responsible for the fruit’s photoprotective properties. So, if this is the case, any high anthocyanin containing foods would offer protection from sun damage.  Hmmm….

Foods high in anthocyanin: black raspberries, beets, black currants, blueberries, blackberries, red cabbage, black plums, strawberries, plums, eggplant, cherries, red grapes, red radish, red raspberries, red onions, etc.  (This is not a complete list.)

Leafy Greens

The perfect summer food, packed with nutrients and delicious in summer salads. 

Leafy greens are high in the antioxidants lutein and zeaxanthin. These components have been shown to protect the skin against fine lines, sun damage, and even skin cancer. Leafy greens are also super high in beta carotene, which converts to Vitamin A, a vital nutrient for healthy skin.

A study from 2007 found that beta carotene provided sun protection after 10 weeks of regular supplementation.  So, if you take multi vitamin, make sure it has vitamin A in it!

Some tasty leafy green options: spinach, kale, collard greens, beet greens, tunip greens, swiss chard, romaine lettuce, red leaf lettuce, etc.  So many tasty options. A good general rule: Add greens to everything!!!

Carrots

Another food that is super high in beta-carotene (see leafy greens). This powerhouse nutrient, which is a type of carotenoid, also reduces inflammation from sunburns. Carotenoids signal gene expression at a cellular level and offer photoprotective qualities that can reduce sun damage.

Carrots are tasty in salads, soups, stocks, baked goods and juiced.

Seeds

Hemp seeds, chia seeds and flax seeds, are a fantastic source of omega 3 fatty acids.  Omega 3s helps to maintain our skin’s integrity, keeps the skin smooth and supple.   Omega 3s are also anti-inflammatory powerhouses, so can help to fight free radical damage from too much time in the sun or to help the skin heal if a sunburn occurs.  Omega 3s are also great for our brain and gut health as well, as an added bonus.  

Sunflower seeds are high in Vitamin E, which has skin protection properties of its own.  Vitamin E has shown to be effective against sun damage since it can  absorb the energy from ultraviolet (UV) light. Making it very important in preventing UV-induced free radical damage to the skin.

Green Tea

Green tea is rich in polyphenols, particularly one called epigallocatechin-3-gallate (EGCG), which has shown to offer natural sun protection and helps to destroy free radicals. 

In the summer try a cup of cool green tea.  Brew it normally and then simply let it sit to cool.  Add some mint for a super refreshing summer beverage that is tasty and beneficial for the summer sun.

FOODS TO HELP WITH SUNBURN RELIEF

Oatmeal

Oatmeal is a classic treatment for a sunburn and with good reason, oatmeal soothes sunburns like no other.  It can reduce the urge to itch while its anti-inflammatory properties help to soothe irritated skin. This calming effect is due to its antioxidant, antifungal, and moisturizing properties. Oatmeal contains saponins, which act like free radical scavengers.  Oatmeal also stimulates T-cell production which boosts the immune system and helps to regenerate the skin.

You can either toss some oatmeal (about 1 cup) into a lukewarm bath and soak for about 20 minutes to get some relief.  Or, make a paste a apply directly on the sunburn.  Grind ½ cup of oatmeal into a powder and add water to mix.  You can also use a little honey to keep it in place.  Both options work wonders! 

Potatoes

Any potato will do, whatever you have on hand is fine.  All potatoes contain high amounts of starch, which can cause an immediate cooling sensation on the sunburn by drawing heat out of the skin.

Simply cut the potato into flat even slices and place them on the sunburnt area. If the slices are not staying in place, you can mash the potato into a paste and apply it on the skin that way. 

Aloe Vera

Another classic sunburn relief option.  Aloe vera help with sunburn relief but also works on any first and second degree burns as well.  This is a first option for a severe sunburn for sure! 

Scientists have found that aloe vera gel can reduce skin redness caused by UV light exposure, making it perfect for sunburned skin.  Aloe contains a compound called aloin. Lab tests show that aloin has anti-inflammatory and antioxidant benefits for the skin. 

If you have an aloe plant, just chop off a leaf and apply the gel directly to the sunburn.  If you don’t have an aloe plant (go get one), make sure to only purchase 100% aloe vera gel at the store.

Cucumber

Cucumbers are synonymous with summer, so most people will always have some in the fridge.  They are tasty for sure, but also are amazing on the skin.  96% of a cucumber is water, so they are super hydrating.  But they also help the body to produce collagen, the main structural protein in the skin.  But you must  eat the peel to get the benefits!  The peel contains silica which helps to firm up the skin.

Cucumbers also contain Vitamin C, Vitamin K and caffeic acid. All of them help to protect the skin from sun damage and help the skin heal.  It is the combination of ascorbic acid (type of Vitamin C) and the caffeic acid that contributes to the cucumber’s cooling properties.

Cucumbers can be applied directly to the skin.  They should be cool from the fridge, so just take them out and slice them into thin spheres and place on the sunburn.  They can also be mashed up and applied as a paste to the sunburned area.

ADDITIONAL SUN SAFE POINTS:

• Stay hydrated throughout the day with plenty of water, electrolytes, and hydrating foods (think cucumber, watermelon, melons, tomatoes, apples, peppers, etc)

• When it comes to adding more veggies and fruits into your diet, a general rule is to gravitate toward more vibrantly colored options. This is because the more colorful the food, the more nutrients they contain. So eat the rainbow every day! Each color has its own unique phytonutrients, offering different health benefits.

• Enjoy the sun during non-peak hours, such as the early morning or later in the afternoon/early evening.

• If you are wanting to boost your Vitamin D (who doesn’t), it is best achieved by being in the sun from noon to 2pm.  If you’d like to get the optimal dose of Vitamin D, a short 5 to 10 minutes in the sun during this time can help. You don’t need to stay out long at all to reap the benefits.

• Embrace covering up with appropriate clothing (hats, long sleeves and pants, sunglasses, etc.).

• If using sunscreen, PLEASE use a clean one and apply regularly when appropriate.  Find the best sunscreen for you here: Clean Sunscreens

Remember that a nutrient dense diet will always play a key role in our overall health, whether that is sun protection, immune support, gut health or mental attitude.  The best foods are ones that are packed with nutrients, taste great and are easy to eat.  Eating should be fun with a huge variety of options!

Enjoy your diet and protect your health.

I hope these summer food tips help you have more fun in the sun.

Enjoy your summer.

DeBritt