Foods that protect you from the harmful effects of the sun

Your skin is constantly renewed, so you need an adequate intake of foods rich in vitamins, minerals and antioxidants. "Prolonged sun exposure combined with deficiencies of some nutrients can cause alterations in your skin such as spots, wrinkles, dryness and premature aging of the skin," experts at the Sakai laboratories warn. So, in addition to your cream, these allies can not miss in your beach basket: antioxidants, beta-carotene, vitamins and minerals.

According to the Sakai laboratories team, the best way to get the right amount of antioxidants is to follow a healthy diet. If you also invite some specific foods during these sunny days, you will protect your skin and you will have an intense and healthy tan.

The pistachios. Eating about 49 pistachios a day helps to tan your skin and protect it thanks to its beta carotene. This substance is a precursor of vitamin A found in fruits, vegetables and some nuts, such as pistachios. Although it is best to reduce exposure to the sun, the antioxidant properties of beta carotene neutralize the action of free radicals produced by ultraviolet rays so they help protect your skin and at the same time allow a beautiful tan because they activate melanin.

Be careful, because the consumption of beta-carotene does not prevent sunburn. Although experts recognize that they can help protect the skin as it acts as an internal photoprotector and is able to absorb ultraviolet rays in small doses.

Spinach and nuts. Coenzyme Q10 is a nutrient and antioxidant that is first degraded in the skin by the action of the sun. Hence the importance of taking foods that contain it. This antioxidant is present naturally in fish, spinach and nuts. Immaculate Canterla, a pharmacist member of SEMAL and SEMCC, argues that "by consuming these foods we provide the dermis with a basic supplement to reinforce the natural protection of the skin"

Citrus. They are rich in Vitamin C and this works with the natural photoprotection of the skin, helping to balance the inflammatory response of the body and the antioxidant mechanisms. This vitamin is found in citrus fruits such as orange, kiwi, lemon, tangerine, etc.

Strawberries. This fruit has a double function. On the one hand, it helps you with the treatment of sunburn and on the other acts as a protector. The cause is in their high levels of vitamin C, which help fight free radicals and also contain tannins, which reduce the pain of a sunburn. If you get to that point, gently fruit the crushed strawberries over the burn and you will notice immediate and natural relief.

Tomatoes. Tomatoes are famous for acting as sunscreen in nature. According to a study published in the 'Journal of British Dermatology', 20 healthy women, who consumed a quarter cup (or four tablespoons) of tomato paste in olive oil a day for 3 months, were more protected against sunburn, compared to those who consumed olive oil alone.

Tomatoes and tomato-based products are a great source of lycopene: an antioxidant that provides long-term protection against the effects induced by UV radiation.