Nothing says summer like getting some sun-kissed skin. However, while it feels great in the moment, too much sun exposure can be problematic. Of course, you should still protect your skin with sunscreen and other protective barriers, but you can also maintain healthy skin nutrition with the right foods! Here, we’ll look at some nutrients that can provide natural sun protection and the foods you can eat to keep your skin looking and feeling its best.
1. Unleashing the Power of Nature: Foods to Support Sun-Kissed Skin
Summer is here and we all know that sun-kissed look gives us a much-needed boost of confidence! But did you know there are certain foods that can help you retain that feel-good glow?
Berries are a great choice for skin health because they are bursting with antioxidants and Vitamin C, both of which can help reduce inflammation and fight off the signs of premature aging. Serve up a bowl of blueberries, strawberries, or blackberries, or whip up a nutritiously delicious and skin-loving smoothie.
Avocados are a classic summer food that also have amazing skin-supporting benefits. Loaded with essential fatty acids, avocados also contain minerals such as copper, proteins, and vitamins A, D, and E; all of which have powerful protective properties against the damaging rays of the sun.
If you’re looking for something a bit more unique, Swiss chard is the perfect addition to any summer diet. This nutrient-dense leafy-green is packed with Vitamin A and C, both of which help reduce inflammation and protect against sun damage, as well as provide a healthy dose of minerals that fight off free radicals.
For that golden-hued complexion, you can’t look past the ancient superfood quinoa. Thanks to its high concentration of omega-3 fatty acids, quinoa helps keep the skin hydrated and helps promote the production of new healthy cells. You could also sprinkle some of its ground-up seeds onto a salad for an antioxidant-packed afternoon treat.
2. Eating Vitamin E for Flawless Skin
One of the most important things you can do for your skin is to make sure you’re eating proper foods that will keep it looking its best. Got flawless skin? Vitamin E could be your secret weapon.
- Protects From Damage: Vitamin E is a powerful antioxidant that protects your skin from damage caused by the sun, pollution, and free radicals. This helps your skin keep its elasticity and prevents premature aging.
- Maintains Moisture: Vitamin E helps to maintain moisture and hydration levels in your skin, giving it a soft and smooth look.
- Reduces Scarring: Vitamin E is known to reduce the appearance of acne scars, age spots, and other discoloration.
The best way to get Vitamin E is to incorporate food sources into your diet that are naturally rich in it. Nuts, seeds, spinach, and avocado are all excellent sources of Vitamin E. Alternatively, you could take a supplement to make sure you are meeting your daily Vitamin E requirements.
Keep Vitamin E in your nutrition plan and you new, flawless complexion will thank you for it!
3. Benefit from Beta-Carotene and Other Protective Foods
Beta-carotene is an essential nutrient found in vegetables, fruits and other plant foods. It helps protect the body from free radical damage and may help to reduce the risk of certain diseases. To maximize the protection that beta-carotene can provide, it’s important to consume foods that are rich in the nutrient. Here are some of the best beta-carotene-rich foods:
- Carrots – one of the most well-known sources of beta-carotene, these orange vegetables are also an excellent source of vitamin A, potassium, dietary fiber and other essential minerals.
- Sweet potatoes – also packed with fiber, vitamins and minerals, sweet potatoes are an excellent source of beta-carotene.
- Pumpkin – this starchy vegetable is a great source of beta-carotene, potassium, magnesium and fiber.
In addition to the beta-carotene-rich foods listed above, there are other foods that can help protect the body from free radical damage. These include avocados, nuts, seeds, berries, leafy green vegetables and more. Many of these foods are also packed with essential minerals and vitamins, making them a great addition to any diet.
Eating a healthy, balanced diet full of nutrient-dense foods is key to optimal health. Beta-carotene and other protective foods can provide a potent dose of antioxidants and other essential nutrients, helping to protect the body from free radical damage and reduce the risk of certain diseases.
4. Defending Skin Against Sun Damage with Omega-3s
Research is showing that omega-3 fatty acids have the potential to protect your skin from the harmful impacts of UV rays. The essential fatty acids may help your skin develop a natural defence against UV radiation.
The essential omega-3 fatty acids include: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha linoleic acid (ALA). These powerful nutrients may help you protect your skin in a number of ways.
- Omega-3s help protect against environmental free radicals caused by exposure to UV radiation.
- The fatty acids may help assist in regulating inflammatory responses in the skin that occur after too much sun exposure.
- They may also help strengthen membrane lipids, which can create stronger barrier to environmental stresses.
- Nuts and seeds are a rich source of Vitamin E, a potent antioxidant that helps improve skin texture and minimize sun-induced skin damage.
- Green tea not only assists in hydrating the skin, but is also packed with antioxidants useful for protection from the sun’s UV rays.
- Dark green, leafy vegetables are powerhouses of minerals, vitamins, carotenoids, and polyphenols that protect you from sun-induced inflammation.
- Tomatoes are a great choice for healthy skin, due to their content of lycopene – a dietary carotenoid that helps protect from hyperpigmentation.
- Papaya is containing vitamin C and A which reduce sun damage and reverse signs of aging caused by the sun.
- Cocoa is chock-full of flavonoids, which help protect from UV-induced damage and fight skin-damaging enzymes.
- Soy not only helps maintain skin’s moisture levels and minimizes UV damage, but also helps refirm and brighten the skin.
- Root vegetables such as carrots provide protection against UV damage via their carotenoids.
Regular consumption of omega-3s is associated with healthier skin. The essential fatty acids are often found in fish oil, flaxseed oil, and other commonly eaten foods. But they can also be taken as a supplement in the form of a capsule or liquid. Before taking any type of supplement, it’s best to consult with a healthcare provider.
Since only so much can be done to avoid sun damage, adding omega-3 fatty acids to your diet has the potential to help. Try adding more omega-3s to your day to day routine to help protect your skin.
5. Curb Sun Damage and Enjoy Natural Beauty with Delicious Superfoods
From ages old, nature has provided humans with the most powerful remedies for many ailments, including ways to protect from sun damage. This includes not only the use of essential oils, creams, and lotions, but also the inclusion of superfoods that you can enjoy with every meal. Now the question is what to eat for glorious skin and hair? Here’s what to put on your plate:
A few other superfoods worth trying:
You can curb sun damage and enjoy a natural beauty boost with these and other delicious superfoods. Be sure to include them to your diet for unbeatable skin that radiates health. Enjoy!
By incorporating these super foods into your daily diet, you can enjoy the warm glow of the sun without worrying about its damaging effects. In short, nutrients for natural sun protection can keep you golden all summer long, and feeling healthy and happy every step of the way.
