Food - Let it be thy sunscreen

Ritesh Bawri

12 Nov 2024 — 2 min read

I have been promoting the benefits of sun exposure for some time.

One risk is sunburn. Can you eat food that protects you from the effects of the sun?

The concept of using food as sunscreen might seem unusual. However, research suggests that what you eat can contribute to protecting your skin from the harmful effects of ultraviolet rays.

While food cannot entirely replace topical sunscreens, antioxidants can help boost the skin’s natural defenses against sun damage.

Remember, it is extremely beneficial to be out in the sun.

Antioxidants play a vital role in neutralizing free radicals, which are unstable molecules produced by UV radiation. These free radicals can damage the skin over time, leading to premature aging, wrinkles, and increasing the risk of skin cancer.

Some of the best antioxidants include vitamin C, vitamin E, beta-carotene, and polyphenols.

For example, foods rich in carotenoids, such as carrots, sweet potatoes, and leafy greens, contain compounds like beta-carotene and lycopene that can serve as a natural form of sun protection.

Studies have shown that consuming these antioxidants regularly may reduce the skin’s sensitivity to UV rays and support overall skin health.

Tomatoes, in particular, are high in lycopene, a powerful antioxidant that studies have shown can reduce the risk of sunburn.

Omega-3 fatty acids, found in foods such as salmon, walnuts, and flaxseeds, have anti-inflammatory properties that help protect the skin from UV-induced inflammation.

Green tea contains polyphenols, particularly epigallocatechin gallate (EGCG), which is proven to help reduce DNA damage caused by UV rays.

So can food substitute your need for sunscreen?

The antioxidants found in fruits and vegetables act to bolster your skin’s defenses against UV damage over time, but their effect is not a direct substitute for sunscreen.

You would need more vegetables than you can eat to effectively combat sunburn. But if you needed another reason to eat them, well, they protect you from the sun.

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