Peak summer is upon us in Canada and many of us are packing in as many outdoor plans as we possibly can, soaking up the sun.
But with the UV rays at their most intense this time of year, protecting your skin is a top priority. While applying a high-SPF sunscreen and wearing protective clothing are still essential, there's another layer of defence that can come from the foods we eat—sun-protective foods.
The science behind sun-protective foods is actually quite fascinating. Certain plant-based compounds, known as carotenoids and polyphenols, have the ability to absorb and neutralize harmful UV radiation, providing an internal "sunscreen" effect. These compounds travel throughout the body and get deposited in the skin, where they help shield against sun damage. Neat, huh?
But can these sun-protective foods completely replace topical sunscreens? The short answer is no. While certain foods can offer additional protection, they should not be used in place of sunscreen and other preventive measures. The sun's ultraviolet radiation is extremely powerful, and a high-quality sunscreen, a hat and some carefully selected clothing are necessary to provide the full protective barrier needed.
That said, incorporating sun-protective foods into your diet can enhance your skin's natural defences and complement your sunscreen routine. So, which foods pack the biggest punch when it comes to shielding your skin from the sun? Here are the top 6.
Tomatoes
Packed with the antioxidant lycopene, tomatoes have been shown to significantly reduce sunburn and DNA damage caused by UV exposure. Try enjoying them in fresh salsa, in Caprese salads, and salads of all sorts, roasted with olive oil, or blended into a gazpacho—a refreshing chilled soup.
Carrots
Beta-carotene, the compound that gives carrots their vibrant orange hue, can help protect against sun-induced redness and swelling. Snack on raw carrot sticks, add them to stir-fries or blend into a refreshing carrot-ginger juice.
Fatty Fish
Omega-3 fatty acids found in salmon, mackerel, and other oily fish can help reduce inflammation and prevent sunburn. Grill, bake or poach fish for a delicious and sun-protective meal.
Green Tea
The polyphenols in green tea, particularly EGCG, have been found to absorb UV radiation and reduce the risk of sunburn and skin cancer. Sip on a refreshing iced green tea or enjoy it hot with a squeeze of lemon.
Dark Chocolate
Yes, you read that right! The flavanols in dark chocolate have been shown to enhance the skin's resistance to UV damage. Indulge in a small square of 70% cacao or higher for a sweet and healthy sun-protective treat.
Leafy Greens
Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, two carotenoids that can help shield the skin from sun-induced oxidative stress. Add them liberally into salads, smoothies, or sautéed veggie dishes.
Bottom Line
Combine a diligent sunscreen routine with the consumption of sun-protective foods and head out to enjoy the glorious summer sun with peace of mind knowing you did all the things to minimize your risk of sun damage.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
