TEMPO.CO, Jakarta – Display sunlight can produce both acute and long-term effects. About 90 percent of skin aging is caused by sunlight. Too much sun exposure can accelerate signs of aging and other skin problems. Ultraviolet (UV) rays reach the deeper layers of the skin, causing sun spots, pigmentation and premature aging. Therefore, it is very important to protect the skin from harmful UV rays.
Usage sun protection factor or SPF every day can protect the health and appearance of the skin by preventing sunburn. One easy way to block the sun’s harmful rays is to apply sunscreen with a minimum of SPF 30, and reapply it every 2-3 hours.
However, there is one important step that you may miss in your sun protection routine, namely diet. Diet is an often neglected part of how we take care of our skin after going through our daily routine. Diet plays an important role in helping our skin become resilient by providing it with nutrients that have SPF qualities.
Geetician Mittal Gupta, skin and cosmetics expert, says there are certain foods that can help build up the body’s natural sun protection. “Eating a combination of these nutrient-dense foods every day can provide an extra layer of protection for the skin. Nuts like almonds are great choices for powerhouse nutrients that are also anti-inflammatory and help the skin recover from the sun,” says Gupta, quoted by the Hindustan Times. , Sunday, February 19, 2023.
Here are some foods to get a healthy dose of nutrients that can help protect your skin from the sun.
1. Almond
A handful of almonds contain various nutrients. Eating almonds might be one way to help the skin from within and support other things that are already being done, such as wearing sunscreen, to protect the skin from UVB rays. Almonds are also rich in vitamin E which is good for skin health. Daily intake of almonds can also increase the skin’s resistance to UVB rays. Consuming a handful of almonds (about 23) in your daily diet along with fruits and vegetables can help increase your skin’s resistance to UV rays naturally.
2. Green vegetables
Green leafy vegetables are a great source of antioxidants that can ward off UV damage. Dark green leafy vegetables like spinach, kale, etc., provide the skin with a dose of vitamin E when consumed, protecting it from the sun and preventing pigmentation. Lutein and zeaxanthin are specific antioxidants found in green vegetables that prevent skin wrinkles and protect against the sun’s harmful rays.
Dark green leafy vegetables are a great beta-carotene addition to your diet and smoothie breakfast. The body converts beta-carotene into vitamin A, which is an essential nutrient for skin health. Studies show that after 10 weeks of regular supplementation, beta-carotene provides natural sun protection.
3. Citrus fruits
Citrus fruits are rich in vitamin C which is a powerful antioxidant that helps ward off UV rays and pollution. Foods that contain vitamin C protect against damage from free radicals from the sun which can cause skin aging. Studies prove that long-term intake of vitamin C, along with vitamin E, can reduce the potential for sunburn and a higher intake of vitamin C is associated with fewer wrinkles and less dryness.
Some citrus fruits that can be added to your diet are lemons, kiwis, oranges, grapefruits, and many more. A pigment called Lycopene, found in oranges and grapefruits is also known for its photoprotective benefits. Lycopene is very helpful in providing sun protection to the skin.
So, be sure to include these foods to provide skin protection from the sun.
HINDUSTAN TiMES
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