13 Foods to Boost Your Skin’s Natural Sun Protection

A little daily sunshine is good for you, but too much can be harmful to your skin. Prolonged exposure can lead to sun burn and frequent burning can lead to skin cancer.

This is largely caused by an increase in free-radicals (which cause cancer) when your skin is damaged by UV radiation from the sun.

So, naturally we want to protect our skin.

But then we are faced with the next problem – sun screen lotions and creams are full of chemicals which can be just as bad for you (and even as carcinogenic) as the UV exposure!

While there are more natural creams on the market these days, there is a simpler way to protect your skin – from the inside out.

There are a whole range of foods that you can eat that will help your skin to protect itself from the sun – increasing the antioxidants which fight free radicals, and thereby boosting your natural immunity and your ability to process sunlight.


Foods that Help Protect you from UV Rays

The following foods all contain natural ingredients that help your body to protect itself from sun damage from the inside, working out. We will look at the active ingredient or chemical in each one.


Spirulina (Astaxanthin)

The Micro Algae. Spirulina is loaded with Astaxanthin. Astaxanthin is an antioxidant from the carotenoid family. It is reported to have between 10 – 500 times more antioxidant activity than most common antioxidants.

Because it weeds out free radicals, Astaxanthin works as sun protection that works from the inside. It reduces the radiation damage caused by UV rays inside your cells making your skin and eyes more UV tolerant.

It also boosts the effect of the vitamin C and vitamin E in your system. As an additional little bonus, Astaxanthin lowers your cholesterol levels, too.

Spirulina and Chlorella are rich sources of Astaxanthin.


Egg Yolk, Broccoli, and Spinach & Kale

This may sound like an entire vegetable garden, but all of these orange and green vegetables have some very important UV Protection waiting for you.

These foods are rich in an important antioxidant – Lutein.

Harvard University’s Dr S. Gonsalez confirmed that Lutein is well recognized for the health benefits it offers to your eyes. He also confirmed that his research suggests that Lutein can help protect your skin from UV damage as well.

The most effective way to get the highest possible levels of Lutein into your body is to consume these vegetables raw. The longer you cook them the less Lutein they contain.

It is also possible to buy foods that are fortified with Lutein. However the problem with consuming lutein is the poor absorption rate.


Carrots, Orange, Peppers, Squash


Another food group famous for its antioxidants is the carotenoid family. These include your orange peppers, squashes, and of course, carrots.

The most potent Antioxidants found in these vegetables are called Zeaxanthin and Beta Carotene.

Skin Pharmacology Journal published an article stating that by consuming Zeaxanthin and Lutein supplements, your boost your skin’s ability to protect itself from Uv-radiation skin damage by 400%.

Further studies have found that dietary intervention which boosts these two nutrients significantly lowers the instances of UV sun damage. This is true for both your skin and your eyesight.

They protect your eyes, too. This is because carotenoids attack free radicals that cause macular degeneration in the macular nerve of your eye.

Few people realise how many cases of vision impairment is caused by free radical damage in the macular nerve. By consuming large quantities of Zeaxanthin and Beta Carotene you can keep your eyes healthy for longer.

Do note that just like lutein, zeaxanthin is very difficult to be absorbed into your body through our normal diet.

These same antioxidants are also used in some organic sun lotions.


Almonds, Avocados, and Fish Oils

Gama Tocotrienols – This form of vitamin E works by reducing the inflammation signals that occur in the skin after exposure to UV Rays. It regulates the fundamental gene signals typically received by your skin cells in response to UVB radiation – making it effectively able to prevent typical “sun burn” damage.

Vitamin E is typically found in high concentrations in foods like Almonds, avocados, and fish oils.


Brazil Nuts

The Brazil nut is not really a nut – it’s a fruit seed. None the less, it has an important role to play in protecting your body from UV damage.

Brazil nuts are high in Selenium. Just 3 of these nuts a day is enough to get your daily dose of Selenium.

Selenium is a trace mineral that increase the efficiency of the vitamin C and E (full of antioxidants) already in your body, and thereby boosting your ability to prevent damage from free-radicals.

You should be wary though, too much Selenium is not good for the liver – so don’t eat more than a handful of Brazil nuts a day.


Eating your Sun Protection – To Sum Up

Most damage the sun does to you is a form of radiation damage, which is caused by free radicals that develop in your skin with prolonged exposure to UV Rays. The best way to help your body to deal with this radiation, is to pack it full of antioxidants.

To do this you should eat a “rainbow” of organic vegetables and foods which boost your antioxidant levels and increase their ability to function.

Always choose organic, unprocessed foods, and try to eat as much raw food as you can. Choose supplements that are full of antioxidants and which can prove their sources.

Lastly boosting the immune system and preventing cancer cells from even starting to grow is the key to reducing your skin cancer risk. Start by reducing your exposure to the sun especially when the UV rays are the strongest.

At the same time, take a lot of nutrients like Beta Glucan to boost their immune system tremendously. Learn more at the next page –


About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Do you enjoy the sun and the beach? Do you use sunscreens? Avoid these sunscreens too – Is you sunscreen doing more harm than good?

If you find this article useful, sharing this eye-opening article with your friends and warn them about sun using any of the social media and email buttons below.


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