sun damage: 8 foods to protect your skin this summer
When I was working up north in Georgian Bay every summer I never burned despite being a bit of a sun worshipper, and I think a big part of that was because of the nutrient-dense diet I was eating at the time: fatty fish, full fat quality dairy, fresh berries, and melons and greens picked from the garden. We often forget that our skin is an organ (our largest one!) and like the rest of our body, relies on proper nutrients to stay healthy and resilient. While sunscreen, wearing protective clothing and being mindful of how much sun you get are the best ways to prevent skin damage, there are also plenty of foods we can include in our diet that help our skin stay healthy, resilient, radiant and youthful all summer (and for years to come.)
Summer really is too short to stay in the shade!
8 FOODS TO PROTECT YOUR SKIN FROM SUN DAMAGE:
1. Berries: Bursting with antioxidants, berries are a skin-loving powerhouse. Blueberries, strawberries, raspberries, and blackberries are rich in vitamin C, which boosts collagen production and protects the skin from oxidative stress caused by UV radiation. Berries also contain anthocyanins and flavonoids, which help combat inflammation and promote skin repair.
2. Green tea/matcha: Like berries, green tea and matcha are brimming with antioxidants, particularly catechins, such as epigallocatechin gallate (EGCG). These powerful compounds help neutralize free radicals (which are unstable molecules that can cause oxidative damage to cells), reducing oxidative stress and protecting the skin from UV radiation.
3. Fatty fish: Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines are essential for maintaining healthy skin. These healthy fats help strengthen the skin's lipid barrier, keeping moisture in and irritants out. Omega-3s also possess anti-inflammatory properties, which can help reduce redness, inflammation, and sensitivity associated with sun damage. Aim to include fatty fish in your diet at least twice a week to reap the skin-nourishing benefits (consider taking a supplement if you’re not a big fish eater!)
4. Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that promote skin health. Rich in vitamin E, these greens protect the skin from oxidative damage and support its natural repair processes. Plus, their high vitamin A content helps regulate skin cell turnover, keeping the complexion fresh and vibrant.
5. Nuts & seeds: Nuts and seeds like almonds, walnuts, and sunflower seeds are also an excellent sources of vitamin E, a potent antioxidant that protects the skin from sun damage and premature aging. Meanwhile, flaxseeds and chia seeds provide omega-3 fatty acids, which help maintain the skin's integrity.
6. Tomatoes: Tomatoes are not only delicious but also highly beneficial for skin health. Rich in lycopene, a powerful antioxidant, tomatoes help protect the skin from UV damage and reduce the risk of sunburn. Lycopene also boasts anti-inflammatory properties, which can help soothe sun-damaged skin and promote healing.
7. Dark chocolate: Dark chocolate contains flavonoids, particularly flavonols like epicatechin, catechin, and procyanidins, which possess antioxidant properties. These antioxidants help combat oxidative stress caused by environmental factors, including UV radiation from the sun. Just make sure to choose a variety that has a cocoa content of at least 70%, as they are highest in antioxidants.
8. Water: Not a food but hydration is so important when it come to preventing skin damage! Proper hydration ensures that your skin remains supple and resilient, making it less susceptible to damage. Aim to drink plenty of water throughout the day, and try incorporating hydrating foods like cucumbers, watermelon, and tomatoes into your diet. Limiting your intake of dehydrating beverages like alcohol and caffeinated drinks is also key, as they can parch your skin and exacerbate sun damage.
Wishing everyone a beautiful and sun-safe summer!
