You can’t eat your sunscreen. But what you can eat may help against sun damage.
Everyone knows to slather on the sunscreen to block the sun’s UV rays, but there’s one crucial step your sun-protection routine might be missing: Breakfast!
Diet is an often-overlooked part of how we adapt to our external environments throughout the seasons. Let’s take a look into why the first meal of the day can prep and protect your healthy summer glow.
Turns out we have a “skin clock,” says Joseph S. Takahashi, PhD, chairman of neuroscience at the University of Texas Southwestern Medical Center’s Peter O’Donnell Jr. Brain Institute. In his 2017 study, Takahashi and his team found that an enzyme that repairs UV-damaged skin has a daily cycle of production that can be altered by eating food at unusual times.
“It is likely that if you have a normal eating schedule, then you will be better protected from UV during the daytime. If you have an abnormal eating schedule, that could cause a harmful shift in your skin clock,” he said in a press release.
So rather than a midnight snack, try incorporating these skin-loving foods into your smoothies to add a little extra sun protection into your diet:
It just so happens that our favorite summer fruits are also the ones that help protect us during summer, too.
Blueberries are rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure and stress. Blueberries are even more powerful if they’re a wild variety. They’re also a very good source of vitamin C, which can help prevent wrinkles from a day on the beach.
Tomatoes are known for containing lycopene, an antioxidant responsible for tomatoes’ red color. But watermelons actually contain far more. 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, according to a 2012 studyTrusted Source.
After a few weeks of daily, juicy watermelon consumption (not too hard to manage in the hot weather!), lycopene can eventually act as a natural sunblock. Researchers note, though, that it doesn’t necessarily take the place of other protective measures, like SPF and sun-protective clothing, against sunspots and skin damage. But when it comes to anti-aging, this extra boost sure won’t hurt.
Walnuts, hemp seeds, chia seeds, and flax all contain omega-3 essential fatty acids. Fish and eggs are also great sources of this clean, skin-loving fat. Our bodies can’t make omega-3s, so it’s essential that we get them from our diet.
What do omega-3s do for your skin? They help maintain your skin’s integrity and are anti-inflammatory, too. Omega-3s also help your body naturally cope with the effects of spending a little too much time in the sun.
Quick snack: Trail mix never goes out of style, especially when you can switch things up and choose your own adventure each time.
Our bodies convert beta carotene into vitamin A, which is vital for skin health. A 2007 meta-analysis found that beta carotene provided natural sun protection after 10 weeks of regular supplementation.
In particular, leafy greens are high in the antioxidants lutein and zeaxanthin. These have been foundTrusted Source to protect against wrinkling, sun damage, and even skin cancer.
In a 2010 studyTrusted Source, researchers found that green tea consumption led to fewer tumors induced by UV light in mice. This was due to a flavanol contained in both green and black tea known as EGCG.
Another animal study on green tea found that it reduced skin damage from UVA light and protected against the decrease of collagen. Collagen is our body’s most abundant protein. It gives skin its integrity and firmness.
When it comes to veggies and fruits, a general health rule to live and shop by is to gravitate toward more vibrantly colored eats. This is because they’re likely to have more antioxidants.
But don’t let cauliflower’s pale florets fool you. This cruciferous veggie is the exception to the rule. Cauliflower contains potent antioxidants that help fight off oxidative stress from free radicals.
On top of this perk, cauliflower is also a naturally sun-protective food thanks to histidine. This alpha-amino acid stimulates the production of urocanic acid, which absorbs UV radiation.