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Summer is here, redheads. That means hot days and staying protected from the sun is a must for redheads. Due to the damage UV rays cause, SPF is the most effective way to protect your skin. But, there are other lifestyle choices you can make in addition to wearing sunscreen to help your skin stay protected, reduce damage, and overall have healthier, happier skin.
Sun exposure damage comes in the form of sun spots, wrinkles and fine lines, and other early signs of aging. One lifestyle choice that’s easy is incorporating UV damage-fighting foods and supplements into your daily routine. The food we eat and the supplements we ingest have a huge impact on both the inside and the outside of our bodies*. Nothing you eat will keep you from getting sunburned, but certain foods can help to minimize the damage caused by sun exposure.
First, let’s talk about food! According to Healthline.com, there are a few main foods that can help reduce UV damage, and all of them are recommended to be eaten at breakfast, or early on in the day. These foods are:
Blueberries
Rich in antioxidants to fight free radicals, and also a good source of vitamin C which helps to prevent wrinkles. Blueberries contain antioxidants like anthocyanins, which protect the skin from UV-induced oxidative stress, while vitamins C and E in blueberries further support skin health, helping minimize sun damage when consumed regularly.
Watermelon
High in lycopene which helps to absorb both UVA and UVB rays. Watermelon is rich in lycopene, a powerful antioxidant that gives it its red color. Lycopene helps protect the skin from UV radiation damage and can reduce the risk of sunburn. Consuming watermelon regularly can contribute to overall skin health and provide some protection against sun damage.
Tomatoes
Another food is high in lycopene, although not as high as watermelon. Tomatoes contain lycopene, a potent antioxidant that helps protect the skin from UV radiation damage. Regular consumption of tomatoes or tomato-based products can contribute to reducing the risk of sunburn and overall skin damage caused by sun exposure.
Nuts and Seeds
Nuts and seeds that are high in omega-3 fatty acids like walnuts, chia seeds, and flax seeds are all great for helping our bodies process sun exposure. Bonus they are anti-inflamatory. Nuts and seeds are rich in vitamin E, which is a potent antioxidant that helps protect the skin from UV radiation damage. Consuming nuts and seeds regularly can support skin health and provide some protection against sun damage. Additionally, the omega-3 fatty acids found in certain nuts and seeds, such as walnuts and flaxseeds, can also contribute to skin health and resilience against sun damage.
Fish and Eggs
Both fish and eggs are high in omega-3 fatty acids as well and have a similar impact to nuts. Fish, particularly fatty fish like salmon, are rich in omega-3 fatty acids, which help maintain skin health and may reduce the risk of sunburn and sun damage. Eggs contain nutrients like vitamin E, which acts as an antioxidant to protect the skin from UV radiation damage. Including fish and eggs in your diet can support overall skin health and provide some protection against sun damage when combined with other sun protection measures.
Carrots
Consistent intake of foods high in beta-carotene can help your skin to be more resilient to the sun. Carrots are rich in beta-carotene, a powerful antioxidant that helps protect the skin from sun damage by reducing sensitivity to UV rays. Consuming carrots regularly can increase the skin’s natural defenses against sunburn and other forms of sun damage.
Leafy Greens
Foods like kale and spinach are also high in beta carotene, as well as antioxidants lutein and zeaxanthin which help to protect against sun damage and early signs of aging. Leafy greens like spinach and kale are packed with antioxidants, such as vitamins C and E, which protect the skin from sun damage by neutralizing free radicals. They also keep the skin hydrated, supporting its protective barrier against UV radiation.
Green Tea
Collagen is what gives our skin its firmness, and green tea helps to protect from a collagen decrease, as well as damage from UV light. Green tea contains polyphenols, particularly catechins, which have antioxidant and anti-inflammatory properties. These compounds help protect the skin from UV radiation damage by scavenging free radicals and reducing inflammation. Drinking green tea regularly or applying it topically can provide some protection against sunburn and other forms of sun damage.
Cauliflower
High in antioxidants and helps to fight off free radicals. Cauliflower can also help in the production of urocanic acid which absorbs UV rays. Cauliflower contains sulforaphane, a compound that helps protect the skin from UV radiation damage by boosting the body’s natural defense mechanisms. Consuming cauliflower regularly can contribute to reducing the risk of sunburn and other forms of sun damage.
*When it comes to supplements or additions to your diet, you should never take anything without consulting your doctor first, as some supplements may counteract one another or interfere with medications. That being said, here are a few supplements and ingredients you can ask your doctor about for reducing UV damage.
- Vitamin B3
- Milk Thistle
- Vitamin D
- Beta Carotene
- Vitamin C
- Zinc
- Niacinamide
Rock it like a Redhead!
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