7 foods to help protect skin and fight UV rays in the summer

1. Mangoes help protect the skin from harmful UV rays.

Mangoes are a nutritious fruit that are packed with nutrients that are good for your health and help support your skin. The vitamin A, vitamin C, and antioxidants in mangoes can help prevent premature aging, increase collagen production, and protect your skin from sun damage.

2. Tomatoes

Research on mice has shown that daily tomato consumption reduces the growth of skin cancer tumors by 50% after exposure to UV light. Research has also shown that incorporating tomato paste into your diet can help protect against sunburn. After 10 weeks, those who consumed 40 grams of tomato paste daily had 40% fewer sunburns than the control group.

Lycopene, the pigment that gives tomatoes their deep red color, is believed to protect against UV damage, preventing skin cancer…

3. Olive oil

Olive oil is rich in vitamins and antioxidants and has been linked to improved skin moisture, anti-aging effects, and reduced sun damage.

Olive oil can be used on its own on the skin or as part of skin care products such as cleansers or lotions.

4. Cocoa

Flavanols found in cocoa may help improve the structure and function of the skin. Scientists have found that flavanols reduce skin dryness, increase skin hydration, and help support the skin's defenses against UV damage.

5. Green tea

This drinkhave been shown to have many benefits for the skin. Compounds found in green tea called polyphenols help rejuvenate skin cells. This suggests that they may be useful in healing wounds or some skin conditions.

Green tea has also shown promise as a potential treatment for skin conditions such as psoriasis and dandruff. These conditions often cause dry, flaky, red patches of skin, often due to inflammation and overproduction of skin cells. Green tea may slow down skin cell production and inhibit inflammation.

6. Foods rich in lutein and zeaxanthin

Foods rich in lutein and zeaxanthin such as kale, spinach and cauliflower contain a lot of lutein while zeaxanthin is abundant in oranges, corn, red bell peppers... These are two powerful antioxidants that help protect the skin from damage caused by light, especially from ultraviolet rays.

Lutein and zeaxanthin have been reported to reduce lipid peroxidation and increase skin moisture.

7. Foods rich in omega-3

Omega-3s are found in fish oils, walnuts and pumpkin seeds or oils such as flaxseed oil and corn oil.

Omega-3s can help regulate the skin’s oil production, improve balanced hydration, reduce acne, and minimize signs of aging. Omega-3s can also help soften dry, rough skin and have a soothing effect on irritation and inflammation…

Note,In addition to using foods that are good for your skin, when you go out you still need to apply sunscreen to protect your skin; you should not go out between 10am and 2pm. In case you have to go out, you need to find shade, wear clothes that cover your skin and wear a wide-brimmed hat...