In This ArticleView AllIn This ArticleWhy Eating These Foods During the Day Is Important1. Tomatoes2. Sweet Potatoes3. Almonds4. Salmon5. Red GrapesThe Bottom Line
In This ArticleView All
View All
In This Article
Why Eating These Foods During the Day Is Important
Tomatoes
Sweet Potatoes
Almonds
Salmon
Red Grapes
The Bottom Line
Close
Photo: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
One of your skin’s primary tasks is to serve as a protective barrier between your body and the external environment. However, the sun’s ultraviolet (UV) light is a major environmental stressor that can penetrate the skin and release a cascade of unstable molecules called free radicals that damage healthy skin cells and DNA. In turn, soaking up the sun too long can lead to issues like sunburn and skin cancer. According to theAmerican Cancer Society, skin cancer is the most commonly diagnosed cancer in the U.S., and severe sunburns, particularly in early life, may increase the risk of melanoma.
Thankfully, there is a way to counteract the damaging effects of UV-induced free radicals and prevent these problems from occurring. To build your skin’s defenses from the inside out, consuming a wide variety of antioxidant-rich foods is important! Below is a list of the five best antioxidant foods you can eat to help protect your skin from sun damage.
Pictured Recipe:Caprese Salad with Cherry Tomatoes
With over a thousand different varieties, shapes and sizes, tomatoes are a staple ingredient across many cultural cuisines. And for good reason! Not only are they incredibly versatile and delicious, buttomatoesare also filled with antioxidants that protect against sun damage. Ironically, their bright red pigment contains an antioxidant called lycopene that can prevent your skin from becoming red and sunburned, per a 2022 review inBiology. To truly reap this sun-shielding benefit, it is best to cook tomatoes with a bit of healthy oil, such as olive oil. Why, you may ask? Adding heat and healthy fat helps your body absorb more lycopene! Tomatoes are also a good source of vitamin C, a potent antioxidant and skin-protective nutrient. Try tossing a sheet pan of tomatoes in the oven to make this scrumptiousCherry Tomato Confitto serve on top of bruschetta, pasta or pizza.
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Grapes are jam-packed with resveratrol, a powerful antioxidant that can improve your skin’s defenses against beaming sun rays. A 2022 study published inAntioxidantslooked closely at the effects of grape consumption on modulating UV-induced skin damage. The study participants were advised to consume the equivalent of 2¼ cups of grapes daily for two weeks. At the end of the study, the researchers found that short-term grape consumption successfully prevented sunburns from UV-light exposure. So go ahead and grab a bag of grapes during your next grocery run and give this refreshingGrape Smoothiea try.
Although sunscreen and protective clothing are the first line of defense against sun damage, a diet filled with antioxidant-rich foods can also offer UV protection. Five of the best sources of sun-shielding antioxidants include tomatoes, sweet potatoes, almonds, salmon and grapes. Just make sure to consume these foods during the day to fully protect your skin from harmful UV radiation.
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