Updated on 06/15/2024
Summer's here, and while soaking up the sun feels great, too much exposure can damage your skin. But fear not, sun protection goes beyond just sunscreen! You can give your skin a natural defense boost from the inside out with the right diet.
Understanding Sun Damage:
UV rays from the sun create free radicals in your skin, destabilizing your DNA and leading to premature aging and even skin cancer. Luckily, certain foods are packed with antioxidants and phytonutrients that can help fight this damage. These nutrients help your body repair DNA and maintain healthy skin cells.
- GETTING SPF THROUGH FOOD -
Green Tea
Packed with th EGCG, green tea has been shown to significantly reduce the risk of developing non-melanoma skin cancers. Regularly drinking 2 cups a day can reduce your skin cancer risk by 35%. For an added bonus, consider green tea body wraps, which can also decrease your risk for developing skin cancer. Enjoy it in various forms: drink, spray, or slather!
Fruits Containing Ellagic Acid
Ellagic (“Eh-LAH-jik”) acid is found in fruits like pomegranates, *strawberries, raspberries, blackberries, and acai. This powerful antioxidant helps reduce UV-induced oxidative damage and inflammation, protecting collagen and preventing wrinkles.
Beta-Carotene Rich Foods
Beta-carotene helps reduce sun sensitivity and boosts your skin’s defenses against UV rays. Foods rich in beta-carotene include carrots, sweet potatoes, *spinach, *kale, mangoes, apricots, and cantaloupe. Incorporate these colorful fruits and vegetables into your diet for natural sun protection.
*Please be mindful that while certain fruits and vegetables mentioned are excellent food sources that can boost your SPF, they can also contain heavy pesticides, especially strawberries which rank #1 on the EWG's "Dirty Dozen" list. We encourage you to purchase organic whenever possible!
- NATURAL REMEDIES TO PROTECT YOUR SKIN -
Even though these foods provide SPF protection, it is not clear how much you need to consume for it to be effective. For a higher dose and more effective way, Dr. Morrison recommends the following supplements:
Buffered Vitamin C
is a great form of SPF protection. As an antioxidant, it protects the skin from damaging free radicals from environmental factors such as sun damage and pollution. We recommend taking two capsules twice daily.
Annatto-E 300
is a unique tocopherol-free, tocotrienols-only vitamin E supplement, featuring tocotrienols sourced from the annatto tree. This product is great for improving your internal SPF, especially when combined with vitamin C. We recommend taking 300 mg per day.
Heliocare
Derived from a tropical fern, this extract protects the skin from UV damage and reduces the risk of sunburn. Take it daily when you're active outdoors
- SPF MOCKTAIL RECIPE -
For a tasty and skin-protective treat, muddle some pomegranate seeds, pour freshly brewed iced green tea, and add a splash of freshly squeezed grapefruit juice. Garnish with a sprig of basil or rosemary (clap them to release their flavor). Drink this delightful mocktail and repeat to keep your skin refreshed and protected all day long!
By maintaining a healthy and balanced diet, you can significantly boost your skin's natural SPF from the inside out. Incorporating antioxidant-rich foods and supplements into your daily routine not only enhances your skin's defense against UV damage but also promotes overall health and well-being. So, enjoy a variety of nutritious foods, stay hydrated, and continue using sunscreen for the best protection. Embrace these dietary habits for a healthier, more radiant skin this summer and beyond!
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