Caring for your skin is an ongoing routine. With the onset of summer and peak sun approaching, it may be helpful to add certain photo-protective foods to your diet to help shade your skin from the inside and to bolster your topical sunscreen's effect on the outside.
A photo-protective diet is one that is considered to be replete with healing foods that are rich in phyto-chemicals or plant-based compounds such as carotenoids (beta-carotene, beta-cryptoxanthin, lycopene, lutein), flavonoids, and the isothiocyanates (sulforaphane).
One of the most-researched plant components that offers photoprotection qualities are the carotenoids, especially beta-carotene and lycopene, which may be found in tomatoes.
According to Deanna Minnich, PhD, functional medicine practitioner and scientist, "other phytochemicals such as polyphenols and phenolics provide photoprotection through UV-absorption, anti-inflammatory properties, DNA repair ability, and antioxidant ability as well." These may be found in dark chocolate.
Two vitamins that have been connected with photoprotection are vitamins C and E. Vitamin C is plentiful in citrus fruits and Vitamin E may be found in nuts and seeds.
Taking fish oil as omega-3 fatty acids, may boost skin immunity to sunlight.
Lastly, by virtue of supporting the microbiome and gut health, probiotics may help to stimulate the immune system to be more resilient against inflammation.
Specifically, here is a short list of foods that may be beneficial for sun protection in a a photo-protective diet:
Avocado
Tomato
Pomegranates
Green Tea
Omega-3 - Flaxseed oil
Leafy Greens
Citrus Fruits
Carrots
Chocolate, especially high-flavanol cocoa
Cruciferous vegetables (e.g., broccoli)
Goji berry
Grapes
Green leafy vegetables
Oranges
Rosemary
Sweet Potato
Watermelon
Eat well to stay well, and as always--
Stay Beautiful-- inside and out!