6. Green Tea
Polyphenols are a type of antioxidant found in abundance in green tea. One of these is EGCG (epigallocatechin-3-gallate), known for its anti-inflammatory and anti-cancer properties.
Topical application of green tea to skin before sun exposure has been shown to inhibit UV radiation’s oxidative activities and subsequent human melanoma (cancer) cell growth. (10) Drink at least two cups a day for immune system and antioxidant support.
7. Pomegranates
This deep red fruit is a marvelous source of two other types of antioxidants: flavonoid anthocyanins and polyphenol tannins. Anthocyanin is a pigment found in dark (black, red, and purple) plants and tannins are a brown pigment.
A study of damaged skin treated with pomegranate juice prior to UVB exposure found significant reduction in protein oxidation and reduction in the production of enzymes that break down collagen.
Additionally, pomegranate prevented skin cell DNA damage by expediting repair mechanisms through its antioxidant activity. (11) This significantly reduces the risk of developing cancerous cells over time.
8. Sweet Potatoes
As we’ve seen in other foods above, antioxidants in pigments of different colors play a big role in protection from damage due to over-exposure to sunlight and general skin health. Another pigment shown to have anti-photoaging properties is the beta carotene (a carotenoid) that makes carrots and sweet potatoes orange.
In addition to its antioxidant activity, carotenoids actually absorb UVB and UVA rays, preventing damage to skin cells. Increasing intake of sweet potatoes, carrots, squash, papaya, peppers, cantaloupe, and other yellow and orange foods will protect your skin from the inside but it can take several weeks for these properties to accumulate in your skin’s cells.
Green and red carotenoids (found in foods like spinach, tomatoes, and watermelon) combined with orange-pigmented foods work synergistically to augment each other’s skin-protective qualities. (12)
9. Tomatoes
These berries are rich in lycopene, a red carotenoid. With lots of vitamin C too, tomatoes and tomato products are nourishing and protective of your skin.
A 2001 study found that subjects who ate tomato paste every day for ten weeks were forty percent less likely to experience sunburn after the same amount of sun exposure than those who didn’t eat it. (13)
10. Walnuts
These brain-shaped nuts are a crunchy, delicious, versatile source of omega-3 fats. From a study of dietary omega-3 fatty acids and their influence on skin cancer:
“Clinical studies have shown that omega-3 FA [fatty acid] ingestion protects against UVR-induced genotoxicity, raises the UVR-mediated erythema [sunburn] threshold, reduces the level of pro-inflammatory and immunosuppressive prostaglandin E2 (PGE2) in UVR-irradiated human skin, and appears to protect human skin from UVR-induced immune-suppression.” (14)
You can eat walnuts as a snack by the handful, on salads, in soups, and as walnut butter spread on vegetables or fruits.
Of course, sun protection isn’t the only health benefit of these foods. If you choose to consciously increase your intake of them for this purpose, eat a variety each day. It’ll take some time to build up the nutrient stores in your skin, so you can’t expect to eat an avocado, drink a cup of green tea, and go sit in the sun for 6 hours without getting burned. Start early and you’ll be prepared for summer, inside and out.