Eat Your Way to UV Protection! Inner-body UV care for a Beautiful You

With rising temperatures and increasing sunny days, it's the season for enjoying mountains, beaches, and outdoor activities. However, from spring to summer, when outdoor adventures and sports become more enjoyable, the intensity of ultraviolet (UV) radiation also increases. While sunscreen creams are essential for maintaining youthful and radiant skin, sun protection can also be achieved from within by paying attention to our daily diet. In this blog post, we will discuss the effects of UV radiation on the skin, foods and nutrients that are effective in UV protection, and ingredients that can worsen UV damage.

The Impact of UV Radiation on the Skin | Effective Nutrients and Foods for UV Protection | Foods That Can Have Adverse Effects on Sun Protection | The Bottom Line |

The Impact of UV Radiation on the Skin

UV radiation comes in two main types: UV-A and UV-B. Let's delve into their characteristics and effects on the skin.

UV-A accounts for approximately 95% of the UV radiation reaching the Earth's surface. While it is relatively weaker, it possesses high penetrative power, reaching deep into the skin and contributing to the formation of wrinkles and sagging. On the other hand, UV-B constitutes only about 5% of the UV radiation at the Earth's surface. Despite its lower proportion, UV-B is more energetic and primarily affects the outermost layer of the skin, the epidermis. It is responsible for sunburns and the formation of dark spots.

Regardless of the type, exposure to UV radiation triggers the production of 'reactive oxygen species' or free radicals, which accelerate skin aging. These reactive oxygen species oxidize the skin and internal tissues, diminishing the skin's immune response, and becoming a cause for skin irritation, acne, and other skin issues.

Effective Nutrients and Foods for UV Protection

To maintain a healthy and beautiful skin even under the summer sun, it is crucial to care for your skin not only from the outside with creams but also from within through daily dietary choices. By reducing UV damage and enhancing resilience, certain recommended nutrients play a significant role. Here are five top picks to fortify your skin against UV damage. For a skin care routine that defeats the harmful effects of UV rays, be sure to incorporate these into your regular meals.

1. Vitamin C

Vitamin C is often associated with its positive effects on skin health and beauty, including protection against UV-induced skin damage. It possesses antioxidant properties that help eliminate free radicals, suppress the production of melanin pigment, and prevent the formation of dark spots and freckles. Additionally, it promotes collagen synthesis and maintains skin elasticity.

Recommended food sources rich in vitamin C and how to consume them

<Food Sources>: Strawberries, kiwis, lemons, acerola cherries

<Recommended Consumption>: It is best to consume them raw.

Precautions for consuming vitamin C

While vitamin C undeniably offers beauty benefits, it is important to be cautious during the spring and summer seasons.

① Vitamin C is water-soluble, sensitive to heat, and easily leaches into water. Avoid cooking or soaking it in water and opt for raw consumption.

② Consuming large amounts of vitamin C at once will lead to its excretion. It is recommended to consume it in smaller portions multiple times throughout the day.

③ Some citrus fruits like lemons, limes, and grapefruits contain a compound called "psoralens," which can make the skin more sensitive to UV radiation, potentially having counterproductive effects. Psoralens are distributed throughout the body within 2-3 hours after ingestion. As a precaution, it is advisable to consume these foods in the evening or at night.

2. Vitamin A

Vitamin A is considered an essential nutrient for maintaining healthy skin. It plays a vital role in protecting the skin and mucous membranes from viruses and helps to maintain skin hydration, firmness, and elasticity.

Green and yellow vegetables containing alpha-carotene and beta-carotene are particularly recommended as they can be converted into vitamin A as needed.

Recommended green and yellow vegetables rich in carotenoids and how to consume them

<Food Sources>: Carrots, bell peppers, spinach, pumpkin

<Recommended Consumption>: Cooking them with oil or incorporating them into stir-fries can enhance the absorption rate, making stir-frying a recommended cooking method.

3. Vitamin E

Vitamin E is known for its strong antioxidant properties and is often referred to as the 'youth vitamin' due to its potential effects on maintaining vascular health, reducing LDL (bad) cholesterol, and preventing aging.

It helps maintain skin moisture and stabilizes the skin's barrier function. By enhancing metabolism and promoting the elimination of melanin, it protects the skin from UV rays and external irritants. It is a nutrient worth incorporating, especially during seasons when dark spots and freckles are a concern.

Recommended food sources rich in vitamin E and how to consume them

<Food Sources>: Nuts (particularly almonds), avocado, olive oil, soy milk

<Recommended Consumption>: Consuming them with fats or oils enhances absorption, so drizzling olive oil on top is a great option. For an added boost, consume vitamin E together with vitamin C or beta-carotene.

4. Lycopene

Lycopene, the red pigment found in tomatoes and other fruits, possesses incredibly potent antioxidant properties. It is said to be twice as effective as beta-carotene and 100 times more powerful than vitamin E.

By removing reactive oxygen species caused by UV radiation, lycopene prevents the production of melanin and protects against UV-induced damage such as dark spots, dullness, and rough skin.

Tomatoes, known as the 'edible sunscreen,' not only contain lycopene but are also rich in beta-carotene and vitamin C. It can truly be called the 'king of sunscreens' and the 'number one ingredient for UV protection.'

Recommended food sources rich in lycopene and how to consume them

<Food Sources>: Tomatoes, watermelon, pink grapefruit

<Recommended Consumption>: Lycopene is fat-soluble, so consuming it with oil increases absorption. Drizzling olive oil on fresh tomatoes is a great option. Additionally, lycopene is heat-stable, so cooking does not break down its beneficial components.

If you prefer a convenient option, tomato juice is also a good choice. Consuming it in the morning and evening further enhances absorption!

5. Polyphenols (Anthocyanins and Catechins)

● Anthocyanins

Polyphenols, like vitamin groups, possess excellent antioxidant properties. Among them, "anthocyanins" are known for their benefits to eye health, but they are actually compounds produced by plants to protect themselves from harmful light, including UV radiation. They function similarly to melanin in human skin. In other words, anthocyanins also help reduce skin damage caused by UV radiation.

Recommended food sources rich in anthocyanins and how to consume them

<Food Sources>: Blueberries, acai berries

<Recommended Consumption>: Freezing blueberries increases the nutritional value of anthocyanins and vitamin C. Consuming them with other food sources rich in vitamin C and beta-carotene enhances their effectiveness even more!

● Catechins

Furthermore, "catechins," found prominently in green tea, are another type of polyphenol. They possess antioxidant and fat-burning properties and are abundant in components that protect the skin from UV-induced damage. They also help maintain skin moisture, elasticity, and density. Green tea is often referred to as a "drinkable sunscreen." It is beneficial to consume green tea rich in catechins regularly.

Foods That Can Have Adverse Effects on Sun Protection

For those who are conscious about achieving fair and radiant skin, it's important to be aware that certain foods have been said to increase susceptibility to sunburn. One such component is "Soralein," which reacts to UV rays and intensifies their absorption, leading to skin inflammation and pigmentation. Exposing the skin to sunlight after consuming Soralein-rich foods can result in increased melanin production, making the skin more prone to developing dark spots and dullness. Therefore, it's crucial to exercise caution.

<Foods Rich in Soralein>

- Citrus fruits (oranges, grapefruits, limes, lemons, etc.)

- Strongly scented herbs (parsley, cilantro, dill, etc.)

- Strongly scented vegetables (garland chrysanthemum, perilla leaves, trefoil, celery, etc.)

- Broccoli

- Cucumbers

- Potatoes

Citrus fruits, cucumbers, and broccoli are commonly found in breakfast dishes. However, they contain significant amounts of Soralein, which enhances UV absorption. While consuming the fruit itself or drinking citrus juice is common, it is advisable to refrain from doing so during the morning hours.

Furthermore, Soralein takes effect approximately two hours after consumption and continues to exhibit photosensitivity for up to seven hours. If consumed at 9 a.m., its effects persist until sunset. To protect the skin from UV damage, it is recommended to consume foods high in Soralein during dinner or later in the evening.

Even if you take diligent measures to protect yourself from UV rays, unwittingly consuming certain foods can still lead to sun damage. This is particularly crucial during the summer season when the intensity of UV rays is heightened. Paying attention to the ingredients in your breakfast and lunch menus is vital to avoid foods high in Soralein.

The Bottom Line

As the sun grows stronger during this time of the year, we have shared some recommended nutrients and their food sources for "eating your way to sun protection." However, it's important to note that there isn't a single food that guarantees complete protection, nor is consuming a large quantity of a specific food a foolproof solution.

Instead, let's enjoy the combination of various foods while taking care of our bodies. Finding time for balanced meals can be challenging when life gets busy, so for those who struggle to maintain regular and well-rounded diets, considering nutritional supplements like placenta extracts that promote skin cell turnover can be an option. Of course, it's crucial to remember that sun protection isn't solely an internal affair—outer care, such as using UV creams, is also essential.

By taking a comprehensive approach to sun protection, both from the inside and the outside, you can enjoy a beautiful and healthy summer. Even if you're pressed for time, incorporating these practices into your routine will make a significant difference. Wishing you a wonderful summer filled with beauty and well-being!