While wearing SPF is still the best way to avoid sun damage, we’ve got your backup defence. While it’s always important to spread on at least a thin layer of sunblock, some other super powerful UV-blockers are hiding right in the produce aisle. While a salad is no substitute for sunblock, these healthy foods could add inner protection against sunburn and wrinkles at the cellular level.
TOMATOES
You say tomatos, I say nature’s sunscreen! Tomatoes and tomato-based products are a major source of an antioxidant called lycopene, which has been proven to provide long-term protection against UV-radiation-induced effects. Finally, a healthy excuse to indulge in a Bloody Mary!
SWEET POTATOES
Cancer-causing compounds called free radicals are the enemy when it comes to sun damage. They not only cause damage to skin cells, but also cells inside the body. One of the best ways to help your body fight off free radicals is through consuming a variety of antioxidant-rich foods like sweet potatoes. An antioxidant is any chemical that can neutralize free radicals, turning them from unstable particles that damage healthy cells into stable particles that are esstially harmless. One of the major antioxidants is beta-carotene. Sweet potatoes are packed to the brim with beta-carotene, so chow down this summer!
MUSHROOMS
Mushrooms (especially crimini mushrooms) contain the mineral selenium, which is essential for the production of glutathione peroxidase- an antioxidant that also happens to be a free radical warrior. Free radicals are produced by skin cells when exposed to the sun’s UV radiation.
SALMON
Salmon is a real super-food when it comes to protecting the skin. It provides an excellent source of omega 3-fatty acids. These essential fatty acids can help protect the skin from UV damage and premature aging. In addition to omega-3’s, salmon contains another interesting nutrient: astaxanthin. Astaxanthin, a carotenoid that gives salmon its pink colour, is a powerful antioxidant that has been shown to scavenge free radicals created by skin exposed to ultraviolet rays and to alleviate the pain and inflammation associated with sunburn.
SPINACH
Most people know that fatty fish such as salmon is rich in the skin-protecting omega-3 fatty acids, but did you know that also spinach contains these healthful fatty acids? In addition, spinach provides plenty of beta-carotene and vitamins that help protect the skin. It is also at the top of the list of foods with the highest concentration of glutathione (313 nM glutathione/g wet weight). Glutathione is a strong antioxidant that has gained the spotlight in recent years and that has been revered as the ‘master antioxidant’.
FISH EGGS
A little goes a long way when it comes to fish eggs. Fish eggs are one of the best natural sources of DHA and EPA which are types of omega-3 fatty acids. In fact, fish eggs contain even more omega-3 fatty acids than the fattiest fish.
POMEGRANATES
Pomegranates have been part of a healing tradition that dates all the way back to ancient Egypt! The seeds in this delicious exotic fruit are rich in antioxidants. Pomegranates also contain ellagic acid, which can help protect your skin from cell damage induced by the sun’s UVA and UVB rays. Pomegranate also increases glutathione, a power-house antioxidant, which also increases protection from free radical damage.
ALMONDS
Almonds are one of the best sources of vitamin E, which protects and repairs the skin from sunlight. Almonds also contain quercetin, which has been shown to protect against UV damage and the wrinkle-causing breakdown of collagen. Pack some almonds to snack on the next time you go to the beach or pool! Or make some fresh almond butter to spread on rice cakes or fruits and veggies.