Diet plays a vital role in maintaining their health and beauty. Having a proper diet increases the ability of the skin to protect against the sun’s harmful UV rays. It helps activate the natural defense mechanisms of the skin. Therefore, it is important to have a proper diet for a healthy glowing skin even on days of scorching sun.
Here are four important diet tips that will help you protect your skin from sun damage Substantially:
Incorporate sufficient amount of omega-3 fatty acids in their diet
fatty acids protect the skin from harmful UV rays. anti-inflammatory properties of fatty acids help protect your skin from sun damage. And include foods that have high amounts of omega-3 fatty acids in their diet. These include walnuts, flaxseed, soybeans, and cold water fish such as halibut, salmon and cod.
have ample of foods rich in carotenoids
Having a diet rich in carotenoids help protect your skin from the sun’s harmful UV rays. In fact, carotenoids are pigments which impart vegetables and fruits its unique color. For example, vegetables and fruits, such as carrots, tomatoes, melon, and spinach are orange, red, yellow, and green, respectively, due to the presence of carotenoids. Some vital carotenoids to include in your diet are beta-carotene, lutein, zeaxanthin, astaxanthin, lycopene and carotenoids, as these are known to offer protection against sunburn, especially when combined with vitamin E. effects are neutralized harmful ultraviolet radiation by scavenging free radicals that damage the skin. Include five tablespoons of tomato paste, which is rich in lycopene with olive oil to protect your skin from sunburn. You can also include salmon in your diet to ensure intake of carotenoid astaxanthin.
ensure adequate intake of selenium
Selenium helps to have special proteins called antioxidant enzymes that play a vital role in the antioxidant defense mechanism of the body. By increasing dietary selenium intake through food item, such as shrimp, grouper, and Brazil nuts, you can protect your skin from sun damage. Selenium also increases the effect of vitamin E. So you can combine foods rich in selenium with vitamin E-rich foods to get maximum benefits from the skin.
Include foods rich in vitamin E and vitamin C
Consuming foods rich in vitamin C and vitamin E helps protect the skin from sun damage. Research and studies show that adequate, long-term intake of vitamin E and C minimize sunburn reaction of UVB radiation. So make sure you have foods rich in vitamin E and vitamin C in your diet for healthy, radiant skin. These include green leafy vegetables such as spinach, broccoli, nuts, berries, guavas, and other foods rich in vitamin C and E.