Fight UV Rays with a Power-Packed Plate!

Written By: Alana Young for BeautyEdge LLC

How Does the Sun Cause Skin Damage?

The sun’s UV rays create harmful molecules called free radicals. These free radicals damage healthy cells by stealing their energy. This process, known as oxidative stress, leads to skin damage like wrinkles, fine lines, dark spots, and uneven skin tone.

Can Diet Offer Protection?
Absolutely! While sunscreen, hats, and sunglasses are crucial, certain nutrients can also help shield your skin. Eating a diet rich in antioxidants can boost your skin’s defenses and help limit sun damage during unprotected exposure.

How Do Antioxidants Help?
Antioxidants stabilize free radicals by donating electrons, preventing further oxidative stress and damage.

To strengthen your skin's defenses, here’s what to add to your plate:

• Carotenoids — Carotenoids, like beta-carotene and lycopene found in brightly colored fruits and vegetables, accumulate in the skin’s epidermal layers and can reduce UV sensitivity. Boost your intake with:

  • Carrots and Sweet Potatoes: High in beta-carotene.

  • Tomatoes: Rich in lycopene.

• Polyphenols — Polyphenols can absorb UV radiation and reduce oxidative stress. Top sources include:

  • Grape Seeds

  • Berries and Cherries

  • Green Tea: one of the most studied polyphenols for UV protection. Research has found that subjects have reported reduced sunburn intensity after consuming green tea polyphenols.

• Vitamin C — Vitamin C is a potent antioxidant that prevents lipid peroxidation and reduces cell damage from UV exposure. Vitamin C also boosts collagen production, which supports skin elasticity and reduces wrinkles. Vitamin C is found in:

  • Citrus Fruits

  • Kiwi

  • Tomatoes

  • Leafy Greens

For optimal protection, make antioxidants a consistent part of your diet. Their benefits build up over time, working best when combined with traditional sun protection methods to keep your skin radiant and youthful.