If you read my previous article on the dangers of chemical-laden sunscreens https://steemit.com/health/@brijay/is-your-sunscreen-good-for-you-really you may be wondering how you can protect yourself from over-exposure to the sun without using these dangerous “wolves in sheep’s clothing”.
Covering-up can work, and is often advisable. But then you deny yourself the benefits of exposure to sunlight. Staying in the shade is another option, but is not ideal for the same reason – unless you’ve had your full quota of sun for the day.
But there is another alternative.
You can actually protect your skin by eating certain foods.
But which types of foods?
Basically you should be getting plenty of good saturated fats, Omega-3 fatty acids and anti-oxidants such as beta-carotene, Vitamin E and lycopene. While avoiding, or minimising, processed foods, sugar and vegetable oils - at least in Summer-time.
So with this in mind I have developed a list of foods which will reduce your risk of getting sunburn, sun-damage or skin cancer.
They are listed in no particular order.
Dark Chocolate
Choose chocolate that is over 70% cacao and eat up to 2oz per day for up to a 25% increase in sun tolerance. Note; milk chocolate doesn’t count as the milk stops your body from absorbing the polyphenols which helps protect your cells from free-radical damage and ultra-violet radiation.
Coconut Oil
This is one of my favourites as I can put it on my skin or eat it for protection. Eat a tablespoon-full each morning and evening, preferably spread on toast, and the fatty acids and saturated fat in the oil will increase your sun tolerance. Or else apply it to your skin – the smell is gorgeous.
Carrots
Carrots protect your skin as well as your eyes due to a nutrient called beta-carotene. Studies show that carrots not only reduce the intensity of sunburn, but they will also limit free-radical damage caused by excess exposure. The effectiveness of this increases when combined with Vitamin E, which is found in foods such as Almonds, Spinach, Sunflower Seeds and Sweet Potato.
Strawberries
You don’t actually have to eat strawberries for them to help your skin. They contain tannins (or Tannic Acid) which, when rubbed gently on sunburn, will reduce any pain and will help your skin heal. Alternatively, just eat them. They also contain antioxidants and Vitamin C which help to protect your skin from sun damage by eliminating the free-radicals generated by UV exposure.
Green Tea
Green tea contains catechins, tannin and antioxidants which protect against sunburn, as well as skin and genetic damage caused by UV radiation.
Just two cups per day is sufficient to provide extra sun protection.
Black tea is also high in polyphenols and catechins, but green tea is most effective as it contains high quantities of the most powerful polyphenol (polyphenols are micronutrients which help to prevent degenerative diseases such as cancer, slows down sun-related skin ageing and inhibits tumour cells) - EGCG.
Drink matcha tea for extra protection. The amount of EGCG in this type of green tea is dozens of times greater than that of standard green tea.
Fish
Coldwater fish are high in omega-3 fatty acids. The recommended amount is about two medium-sized portions per week of mackerel, sardines, trout or salmon. This will boost your skin’s defences against sun damage and DNA changes that can lead to cancer. If these fish are expensive where you live, omega-3 fish oil supplements work as well. They are just not as much fun.
Tomatoes
Tomatoes contain lycopene which is another carotenoid and antioxidant found in red fruits (such as grapefruits, watermelon and chilies – yes, chilies are a fruit), which reduces the free radicals produced by too much sun. This is one occasion where the processed variety is just as good as, if not better, than the fresh version because the processing makes the lycopene more bio-available.
Just two or three tablespoons-full of processed tomato paste will greatly increase your skin’s protection against sunburn and keep your skin looking young.
Almonds
Eat a handful of almonds each day (about 20) to build your vitamin E levels. This will provide UV protection and repair your skin if sun-damaged.
Alternatively, just eat a few when you on plan on going out into the sun.
Almonds are not only a great source of vitamin E but also contain quercetin, a flavonoid which protects against UV damage and the breakdown of collagen (which causes wrinkles).
Walnuts
Walnuts are rich in the essential fatty acids which guard against sunburn. They also contain omega-3 oils to help reduce sun damage.
Red Grapes
The phytonutrients (nutrients found in plants) in grapes reduce the formation of molecules which damage skin cells. Grapes also contain polyphenols which inhibit skin cancer and quercetin which reduces oxidative DNA damage and skin inflammation.
Additionally, purple or red grapes contain a nutrient called resveratrol which is known to prevent the cell damage which leads to various types of cancer.
Citrus Fruits
Try eating citrus fruits on a regular basis. Not only do they contain high doses of Vitamin C (which combined with Vitamin E can reduce sunburn) but also contain a substance called limonene which has been shown to lower the risks of skin cancer by up to 34%.
As well as vitamins, fruits are excellent sources of anti-oxidants which protect the cells from the free-radical damage caused by sunburn.
Leafy Greens
Although these are not most people’s favourite, leafy greens such as coriander, lettuce, broccoli, spinach and kale are rich in zeaxanthin and lutein which combat the effects of UV light damage.
Broccoli is also an excellent source of sulforaphane, which reduces the risk of skin cancer.
Water Melon
Water Melons contain around 40% more lycopene than tomatoes. As I stated above, lycopene is a substance which reduces the free radical damage caused by too much sun. So make Water Melons part of your Summer diet.
Pomegranates
Pomegranates are full of anti-oxidants which can increase your skin’s protection against the Sun’s Ultra Violet rays by up to 25% and have been part of healing traditions which date all the way back to ancient Egypt.
These fruits also contain ellagic acid which helps to protect skin cells from Ultra Violet damage, and glutathione (another antioxidant) which increases your protection against free-radical damage.
Turmeric
This spice has been used for centuries in Traditional Chinese and Ayurvedic medicine because of its strong anti-inflammatory properties. It also protects skin cells from the damage caused by UVB radiation. Add some turmeric to your meals to boost your protection against the effects of too much Sun.
Flaxseed
The omega-3 fatty acids in flaxseeds protect your skin against sunburn and reduces any inflammation if sunburn occurs. A couple of tablespoons of flaxseed oil per day on salads, or in smoothies and breads etc. will moisturise your skin and keep it looking young and vibrant. Alternatively sprinkle the seeds on cereals, or take the flaxseed oil supplements.
Note; cooking them will destroy the nutrient content.
Sweet Potatoes
Sweet potatoes have more beta-carotene than most other vegetables. Beta-carotene is a pigment which protects against skin damage. They also contain cyanidins and peonidins which increase UV protection.
Red Peppers
Although all hot peppers are good for you, red bell peppers in particular have the skin-healing properties of tomatoes and carrots. Because they contain lycopene and beta-carotene, red peppers will help reduce the intensity of any sunburn and will protect from UV damage. This is not the case with other peppers because of their much lower levels of beta-carotene.
Sunflower Seeds
An extremely important vitamin for protecting your skin against damage from the sun is Vitamin E. One and a half ounces of sunflower seeds is all you need to reach your daily quota. Not only are they tasty but they also help to heal scar tissue.
Make a list of these foods and next time you go down to your local store, give them a try instead of spending your hard-earned money on chemicals that will harm you. Apart from being cheaper than the sunscreen being promoted by Big Business, they have the added advantages that they also provide good nutrition for the body – and most of them taste great.
Image Courtesy of Pixabay