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Foods to eat to protect yourself from the sun
Foods to eat to protect yourself from the sun

From eggs to blueberries: seven foods to eat before and during exposure because they help protect the skin from the sun's rays

In the summer it becomes even more important to take care of your skin, because the sun's rays are unforgiving and can do a lot of damage.

We all know how important it is put a protective cream, but few are aware that there are some foods that can benefit the cause, offering some points extra protection.

It is now proven that nutrition is the basis of a healthy life and when it is healthy and balanced it can help prevent diseases and disorders of various kinds.

Including those of the skin.

Here are what the foods to eat to protect the skin from the sun.

(Continue below the photo)

avocado toast salmone


According to several studies fatty acids of the Omega 3 series have a fundamental role in prevention of skin cancers.

Omega 3, as is well known, are found above all in fatty fish, such as salmon and tuna.

Not only that: another study found that salmon, thanks to its DNA, acts as one second skin in protecting from the sun's rays.

Reason why a protective cream based on the genetic heritage of freshwater fish.


Dried fruit

Apparently, dried fruit and seeds contain high levels of Vitamin E, which helps protect skin from sun damage, thanks also to yours antioxidant properties and free radicals.

The best time to eat them? TO Breakfast to take advantage of its effects for the whole day.

Or, alternatively, you can add a handful to give a pinch of crunchiness to your summer salads.

uovo food blogger chiara maci


Vitamin C is another substance that helps prevent skin cancer and sun damage.

Vitamin C is known to be present mainly in citrus fruits.

Oranges and tangerines, however, they are not typically summery.

To compensate you can eat orange or red fruit and vegetables, like carrots, melons, strawberries and tomatoes.

Few know, however, that spinach also contains large amounts of Vitamin C, just to add some greenery to your dishes.


Antioxidants can help absorb free radicals which directly act on epidermal cells and DNA, causing skin aging and melanomas.

Assume the right amount of antioxidants, so, helps prevent this kind of problem.

These substances are present in large quantities in blueberries, but also in goji berries, blackberries, in red beans, artichokes, carrots and red wine.


It has been shown that the Vitamin D is an excellent ally to strengthen bones and the immune system.

But it is equally true that women who have been diagnosed benign skin tumors and that they have hired Vitamin D supplements and daily football they have reduced the risk of developing melanomas.

Other sources of this nutrient are i fatty fish, dairy products and beef liver.


Thanks to the big ones amount of lycopene (an antioxidant hydrocarbon precursor of Vitamin A) and, as already mentioned, with Vitamin C, tomatoes have proven to be gods excellent allies in the fight against ultraviolet rays of the sun and the damage it can cause to the skin.

Fresh and dietetic, they are perfect for the summer, to be put in salads or on bruschetta.

Sweet potatoes

This food is becoming increasingly popular not only for its flavor and its versatility but also for its own nutritional properties.

Rich in beta-carotene, another precursor of the Vitamin A, sweet potatoes help protect the skin from sunlight, as well as others orange-colored foods such as squash and carrots.

The latest trend directly from the United States also sees the sweet potato the new frontier of toast, that replaces bread just with some slices of sweet potato passed in the oven.

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