Applying sunscreen is important whenever you plan to spend time out in the sun, especially if you have fair skin. But did you know that what you eat can also help to increase your skin’s natural protection against the sun’s UV rays?
Which Foods Protect Skin from Sun Damage
While no food can replace the role of sunscreen, you can boost your protection by eating more of the following foods:
- Berries and Grapes – all types of berries, and red, black or purple grapes, contain anti-aging and anti-inflammatory flavonoids. These fight free radicals that can age and damage skin after sun exposure.
- Carrots and Sweet Potatoes– both are rich source of Vitamin A in the form of beta-carotene, which is shown to protect against sunburn. Sweet potatoes also offer antioxidant vitamins C and E which can increase collagen production and help repair skin damage.
- Watermelon and Tomatoes – both contain the anti-oxidant lycopene, with watermelon boasting even more lycopene than tomatoes. Lycopene can actually absorb damaging UVA and UVB radiation.
- Dark Leafy Greens – these contain antioxidants zeaxanthin and lutein, shown to protect against skin aging, wrinkling ,and skin cancer according to research. Think spinach, kale, collards, mustard greens, and dark green lettuces.
- Green Tea – contains the flavanol EGCG which can reduce skin damage from UV light. With less caffeine than coffee, it is less dehydrating on a hot and sunny day. It’s great iced with lemon, or you can sip an iced matcha latte.
- Salmon and Walnuts – salmon contains a powerful antioxidant called astaxanthin, which has been shown to block UV damage and reduce inflammation from sunburns. Salmon and walnuts also contain healthy Omega-3 fat, which may protect against sun damage.
Does this list of foods look familiar? Sure! These same natural whole foods contribute to whole body health in so many delicious ways, that you just can’t lose adding them to your menu.
But watch out, because some natural and otherwise healthy foods can also increase your skin’s sensitivity to sunlight.
Foods that Increase Sun Sensitivity
Some people are more sensitive to sunshine, and part of their sensitivity may be due to reactions between foods they eat and sun exposure. If you are prone to rashes after sun exposure, it may be a good idea to avoid certain foods if you plan to be out in the sun soon, as they can lead to a condition called phytophotodermatitis.
Phytophotodermatitis is a condition where phytochemicals in plant foods or their cause dermatitis if you eat them and then expose your skin to sunlight. You may experience more redness, rashes, blistering, inflammation, or hyperpigmentation. This skin reaction typically occurs within 24-48 hours after chemicals in these plants end up on the skin, and then the skin is concurrently exposed to UVA light.
The foods that can cause phytophotodermatitis and reduce your skin’s tolerance for sunlight include all citrus fruits – such as oranges, grapefruit, lemons and limes — as well as figs, celery, dill, and parsley.
Medications that Affect Sun Sensitivity
You may also be more prone to skin damage from the sun if you are taking certain medications. Read your medication’s side-effect list carefully, or check with your health professional about whether your medication may impact your skin’s tolerance to sun exposure.
Here are some medicines that can increase your risk for skin damage from sunlight:
- Heart medications
- Oral contraceptives (birth control)
- Allergy medications
- Pain relievers (including Advil, Motrin and Aleve)
- Diabetes medications
- Chemotherapy treatment
- Antibiotics
- High blood pressure drugs
Conclusion
The fact that foods and drugs can affect our skin’s reaction to sunlight is a great example of how the health of our entire body is interconnected. Sunlight and time outdoors both contribute to a healthy and joyful life, and with a bit of knowledge, we can enjoy our time in the sun and at the same time keep our skin at its healthiest.
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About the Author
Olivia Hsu Friedman, LAc, Dipl.OM, DACM, Cert. TCMDerm, is the owner of Amethyst Holistic Skin Solutions and treats Acne, Eczema, Psoriasis, and TSW. Olivia treats patients via video conferencing using only herbal medicine. Olivia is Chair of the Board of Directors of the American Society of Acupuncturists, serves on the Advisory Board of LearnSkin, and is a faculty member of the Chicago Integrative Eczema Group sponsored by the National Eczema Association.