How to increase your natural defenses from the sun and keep your skin healthy

We all know that we should put on sunscreen before going to the beach, getting on our bike for a long trip or spending significant time in the sun. But when it comes to sun protection, our diet can play a role, and very few people fully understand it.

Of course, minimizing your exposure to UV rays, a proven carcinogen, is a good idea, especially considering that skin cancer is the most common cancer in the United States. Plus, having only five sunburns in your life doubles your risk of melanoma, according to the Skin Cancer Foundation.
However, by cutting plants, you can shore up your body’s internal defenses. “Eating a plant-based diet rich in fruits, vegetables, whole grains, nuts, and seeds can increase your skin’s natural sun protection.” Antioxidants, vitamins, polyphenols, and other penetrating molecules in a diverse plant diet help prevent UV damage from sun exposure. it helps mitigate it while it is happening and helps actively repair the damage once it has occurred “
When UV radiation, pollution, and other environmental insults damage skin cells, your body releases reactive oxygen species, molecules to help repair damage, and free radicals, which cause inflammation. That can lead to what is called “inflammatory” and an increased risk of skin cancer, which occurs when DNA damage goes too far and can no longer be naturally repaired by the body. In response, your body launches a defense with antioxidants that fight these triggers and repair damage. When that happens, the more plants you consume in your diet, the more body will be armed with antioxidants to repair damage.


To minimize sun damage, be sure to eat the rainbow, choosing all the different colors of fruits and vegetables, and a variety of plant foods. By doing this, you will not only add an additional layer of UV defense, but will also improve your skin’s overall appearance and give it a natural glow. “The added benefits include better circulation to the skin’s surface, which not only gives natural color, but also helps flush out toxins, and increased cell turnover, which helps exfoliate naturally to reveal younger skin cells. and juicy that are more translucent and shiny, “he explains. Even better, those plants will help improve the tension and elasticity of your skin, resulting in a younger tone and shape with less shady, hollow, and shaded areas.
So which foods are particularly protective against the sun?

Lycopene: tomatoes, watermelon

Carotenoids: Red, orange, and yellow foods like carrots, peppers, squash, grapefruit, oranges, and apricots.

Polyphenols: green tea, the darkest chocolate you can tolerate, and dark berries like cherries and blackberries

Vitamin C: strawberries, dark green leafy vegetables, broccoli, citrus, and red bell peppers.

Vitamin E: spinach, almonds, sunflower seeds, avocados

Bonus: Note that these foods should be part of your daily diet and not something you eat the day before your beach vacation.

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