20 Foods That Fight Aging and Sunburn
Summer is almost here, and it’s time to change your eating plan gradually. During the hot summer days, your skin suffers a lot. Sunburn, sagging, and sun-related wrinkles are some of the biggest problems most women struggle with.
While a high-quality lotion or sunscreen with SPF 30 or SPF 50 may help to solve those problems, adding the foods that fight aging and sunburn to your daily diet won’t do any harm.
These foods are high in powerful antioxidants that protect your skin from sun damage and keep it hydrated all day long. Want to know how to have beautiful skin during the summer? Enjoy these 20 foods that help to combat overall aging and sunburn.
1. Leafy Greens
Leafy greens are an excellent addition to summer salads, not only for their fresh taste but also for their numerous health benefits. Incorporating leafy greens into your daily diet during the hot summer months can help prevent sunburn and premature aging. In addition, vitamin A, found abundantly in leafy greens, helps to protect the skin from harmful free radicals, preventing dryness and irritation and fighting acne.
Leafy greens also contribute to keeping the skin hydrated, adding to their already impressive list of benefits. Although it’s essential to drink eight glasses of plain water a day, munching on leafy greens at least twice a day can also aid in achieving a fresh, soft, and wrinkle-free complexion.
2. Blackberries
While blueberries tend to steal the show for their popularity and delicious taste, it’s worth noting that blackberries are actually more nutritious in certain aspects. Blackberries boast higher levels of anthocyanins and flavonols compared to blueberries, two potent antioxidants that offer an array of health benefits. These antioxidants have been found to shield against arterial damage and safeguard the skin from harmful UV rays.
What’s great about blackberries is their versatility in the kitchen. They can be utilized in various recipes, ranging from pies and yogurt to smoothies and fruit salads. Blackberries add a sweet and tangy taste to any snack or dessert, making them an excellent inclusion to any dish. Additionally, consuming fresh blackberries as a snack can effectively enhance your health and well-being.
Integrating blackberries into your diet can greatly benefit your overall health. Whether you blend them in a morning smoothie, add them to a delicious dessert, or simply relish them fresh as a snack, blackberries are a delectable and nutritious supplement to any meal plan. So, the next time you’re in the berry section, don’t overlook the blackberries and give them a try.
3. Rooibos Tea
Rooibos tea is a superb substitute for black tea and coffee since it lacks sugar and caffeine. This renders it a healthy choice that gives you a quick energy boost. Moreover, rooibos tea is abundant in antioxidants that assist in preventing sunburn and premature aging, decreasing arterial damage, and mitigating the chances of heart disease.
The antioxidants present in rooibos tea, like quercetin and aspalathin, are formidable defenders in the battle against free radicals that can cause skin damage and accelerate aging. Consistently drinking rooibos tea can provide protection to your skin from harmful UV rays and environmental pollutants, resulting in a healthy and youthful complexion.
Apart from its antioxidant properties, rooibos tea is also useful in tackling sugar cravings, making it an effective tool for people who intend to lose weight. The natural sweetness of rooibos tea can satiate your sweet cravings without adding any calories, enabling you to remain committed to your weight loss objectives.
4. Tomato
Tomatoes are not only a basic ingredient in a variety of dishes but also a great source of vitamins and minerals that promote skin health. The substantial Vitamin C content in tomatoes serves as a potent antioxidant, which can decrease the visibility of wrinkles and fine lines. Furthermore, tomatoes are abundant in lycopene, which safeguards the skin from UV damage and aids in averting sunburn.
Eating tomatoes regularly can also benefit those who suffer from acne during the summer months. Studies suggest that the consumption of tomatoes can reduce acne breakouts by regulating sebum production in the skin. Tomatoes can be consumed either in raw or cooked form or included in an assortment of dishes, making them flexible components that can be effortlessly incorporated into any meal.
Besides the health benefits, tomatoes are also rich in water content and can serve as an excellent source of hydration for the body as they contain low levels of sugar. Whether consumed as a snack, in salads, or utilized as a foundation for sauces, increasing the intake of tomatoes in your diet can result in healthier, more glowing skin.
Read also – 10 Wonderful Foods That Will Give You Great Skin
5. Iced Green Tea
Green tea not only makes a refreshing summer beverage but is also a nutritional powerhouse. It contains the potent antioxidant EGCG, known to prevent and combat certain types of cancer, including skin cancer. Moreover, EGCG protects the skin from sun damage, reducing wrinkles and sunburn. That’s why many renowned women drink green tea all year round to maintain their youthful appearance.
For weight loss, green tea is an excellent choice. Research indicates that it can boost metabolism, aid fat burning, and curb appetite and food cravings, making it useful for achieving weight loss goals.
Incorporating a few cups of green tea into your daily routine this summer can help protect your skin from sun damage, prevent cancer, and assist with weight loss. Its delicious taste and multiple health benefits make it a drink worth enjoying.
6. Strawberries
Strawberries are a nutritious and flavorful addition to any healthy diet, packed with essential vitamins and antioxidants. Among these, vitamin C is particularly abundant in strawberries, serving as a natural sunblock and aiding in preventing sun damage such as sagging, wrinkles, and sunburn. With so many health benefits, there’s no reason not to enjoy some delicious strawberry smoothies, salads, or pies this summer.
Strawberries have numerous other health advantages besides shielding you from the sun’s harmful rays. They are an excellent snack option for weight management since they are low in calories and fiber. In addition, strawberries contain compounds that can assist in regulating blood sugar levels, making them a great option for individuals who have diabetes or are susceptible to developing the condition.
Instead of consuming processed junk food, choose fresh strawberries the next time you have a sweet craving. They are delicious and abundant in essential nutrients like vitamins, antioxidants, and other nutrients that promote good health.
7. Red Bell Pepper
I’m a huge red bell pepper fan, and I try to use it in almost every meal I cook and eat them raw every time I have sugar cravings. Red bell peppers are a tasty addition to meals and a great source of nutrients that can benefit your skin. With over 333% of your daily Vitamin C needs, red bell peppers can help prevent premature aging and reduce the damage caused by sunburn. Eating red bell peppers raw can also satisfy sugar cravings while providing numerous health benefits.
Aside from being high in Vitamin C, red bell peppers also contain Vitamin A, essential for maintaining healthy skin. The antioxidants in red bell peppers can help fight off free radicals that can cause skin damage and accelerate aging. Eating red bell peppers regularly can help improve the overall appearance of your skin, making it look brighter and more youthful.
8. Broccoli
Broccoli is an excellent dietary choice for individuals seeking to maintain their skin’s health and prevent aging and sun damage. Broccoli is an abundant source of nutrition, overflowing with antioxidants, vitamins, and minerals that protect many health conditions.
The vitamins A and C found in broccoli are particularly important for healthy skin. Vitamin A helps to stimulate cell turnover and repair skin damage, while vitamin C acts as a potent antioxidant, safeguarding against harmful UV rays and environmental stressors.
Eating broccoli during the summertime can be especially advantageous in preventing skin damage caused by the sun, such as sunburn and wrinkles. This is because of the presence of sulforaphane, a compound that is found in broccoli and has been demonstrated to diminish skin damage caused by UV radiation. In addition, sulforaphane helps to combat inflammation and stimulate skin cell regeneration, promoting youthful and healthy-looking skin.
9. Cucumbers
Cucumbers are often regarded as a cooling summer food, but they have many other benefits too. With 94% water content, cucumbers are highly effective in keeping your skin nourished and hydrated. By preventing dehydration, they help to reduce wrinkles and prevent skin from becoming dry and flaky. Additionally, cucumbers can help to relieve and prevent sunburn when consumed during the hot season.
Not only do cucumbers have hydration benefits, but they also improve collagen formation. Collagen is a vital protein that provides structure to skin, hair, nails, and bones. Cucumbers are a good source of vitamin C, which plays a crucial role in collagen synthesis. Adding cucumber slices to your water, green smoothie, or salad is an easy way to boost your vitamin C intake and improve your skin’s overall health.
Cucumbers are also rich in fiber and have incredible anti-cancer properties. They contain lignans, which are polyphenols linked to reducing the risk of several types of cancer. Chilled cucumber soup is a great way to beat the heat and reduce skin damage at the same time. By incorporating cucumbers into your summer diet, you can reap the many benefits of this nutritious vegetable.
Read also – 10 Foods to Eat to Stay Hydrated This Summer
10. Avocado
Avocado’s widespread popularity can be attributed to its abundant health benefits, particularly its capability to improve skin health. Avocado’s significant advantage lies in its abundant vitamin E content, which supports healthy skin. Vitamin E’s ability to protect the skin from sun damage and reduce the visibility of wrinkles and fine lines has led to its widespread incorporation in numerous skincare products.
In addition to vitamin E, avocados are a valuable source of other crucial nutrients that can enhance skin health. For instance, the vitamin C present in avocados can brighten the skin and minimize hyperpigmentation, while healthy fats can enhance skin elasticity and moisture levels. These nutrients collaborate to improve skin health, resulting in a healthy, radiant complexion. Therefore, including avocados in your diet can be an excellent way to promote skin health.
11. Dark Chocolate
Dark chocolate is often considered a guilty pleasure but has some surprising health benefits. One of these benefits is its ability to help improve skin health. Dark chocolate is rich in flavonoids, potent antioxidants that offer protection against UV radiation-induced skin damage. Furthermore, these flavonoids can boost blood circulation and enhance skin hydration, resulting in healthier-looking and more vibrant skin.
Apart from its antioxidant effects, dark chocolate has been found to possess stress-reducing properties. During stress, the body releases cortisol, triggering skin inflammation and damage. However, dark chocolate consumption may help alleviate this negative impact. Dark chocolate has been shown to reduce cortisol levels, helping to keep your skin healthy and radiant.
However, it’s important to note that not all dark chocolate is created equal. To reap the skin health benefits of dark chocolate, opt for a variety that contains a high percentage of cacao (at least 70%) while avoiding those with added sugar or unhealthy ingredients. Incorporating a moderate quantity of high-quality dark chocolate into your diet can enable you to reap its health-promoting advantages and boost your skin’s overall well-being.
12. Sweet Potatoes
Sweet potatoes are a delectable and nutrient-packed addition to any meal. These root vegetables are abundant in beta-carotene, a pigment that grants them their vibrant orange hue. Beta-carotene undergoes a conversion into Vitamin A within the body, a crucial element in sustaining skin health. Sweet potatoes are among the top-notch sources of beta-carotene, and they can assist in shielding the skin against sun damage and enhancing skin hydration.
Besides their excellent beta-carotene content, sweet potatoes encompass other essential vitamins and minerals, including Vitamin C, potassium, and fiber. Vitamin C is vital for promoting healthy skin by stimulating collagen synthesis and protecting the skin from oxidative stress. Potassium is indispensable for maintaining optimal heart function and blood pressure levels, while fiber contributes to digestive health and satiety.
13. Salmon
Salmon is a popular fish widely known for its numerous health benefits. Salmon offers many advantages, but its high concentration of omega-3 fatty acids stands out as one of the most noteworthy. Omega-3s are critical fatty acids that the body cannot produce independently and must be acquired through diet. These fatty acids are recognized for their potential to decrease inflammation in the body, including the skin, which can improve skin health and alleviate several skin conditions.
Apart from their anti-inflammatory properties, omega-3 fatty acids can aid skin hydration and enhance elasticity. This can lead to a more youthful and radiant appearance. In addition, omega-3s can also help protect the skin from sun damage, which significantly contributes to premature aging and skin cancer.
14. Walnuts
Walnuts are a fantastic addition to any diet for those looking to enhance their overall health. These delicious nuts are packed with essential nutrients that offer a range of benefits for the body. For example, walnuts are packed with omega-3 fatty acids, a healthy fat that can help keep your skin in tip-top shape. Studies have found that omega-3s can effectively lower inflammation, reducing the occurrence of various skin issues. A diet rich in walnuts is also linked to improved blood pressure and cholesterol levels, which can help keep your heart healthy and strong.
In addition to their omega-3 content, walnuts are abundant in antioxidants, including vitamin E and selenium. These potent compounds aid in protecting the skin from the damaging effects of UV radiation, reducing the chances of premature aging and skin cancer. Moreover, antioxidants have been shown to alleviate inflammation in the skin and the body, improving overall skin health.
Moreover, walnuts contain biotin, a B vitamin crucial for maintaining healthy skin. Biotin is an essential nutrient that supports the production of fatty acids, which is critical for maintaining healthy skin function. Along with its benefits, walnuts offer an abundance of other essential vitamins and minerals, such as zinc, magnesium, and calcium, which promote optimal skin health.
15. Spinach
Spinach is a leafy green vegetable that’s good for you. Spinach has a lot of antioxidants, such as lutein and zeaxanthin. These antioxidants are helpful because they can neutralize harmful free radicals and stop the sun from causing damage to your skin.
Eating spinach can also be great for your skin in other ways. For example, the vitamin C in spinach can stimulate the production of collagen, which is important for keeping your skin firm and youthful. Spinach is also rich in vitamin A, which can help promote healthy skin cell turnover and reduce the appearance of fine lines and wrinkles.
Another benefit of spinach is that it contains a lot of water, which can help keep your skin hydrated and prevent dryness. When your skin is well-hydrated, it’s less likely to be damaged by pollution and other environmental stressors. Additionally, the fiber in spinach can help promote healthy digestion and elimination, which can also contribute to healthy skin.
16. Carrots
Carrots are a ubiquitous vegetable that can be found all over the world. It is known for its richness in vitamins and minerals, including beta-carotene. This constituent is a powerful antioxidant that gives carrots their characteristic orange color. When you consume carrots, beta-carotene is converted to vitamin A, essential for healthy skin, sharp eyesight, and a strong immune system.
The beta-carotene in carrots can help protect the skin from the harmful effects of sunlight and reduce the risk of skin cancer. In addition, it improves skin hydration, making it glowing and healthy. In addition to beta-carotene, carrots are a rich source of other antioxidants like vitamins C and E. These nutrients protect the skin against free radicals and reduce inflammation.
Carrots are an incredibly versatile and nutritious vegetable that can be enjoyed in various ways – raw, roasted, boiled, or steamed. They make a delicious addition to salads, soups, stews, and numerous other dishes. Eating carrots regularly is a simple and effective way to improve your overall health and protect your skin from the harmful effects of the sun.
17. Pomegranates
Pomegranate is an exceptional fruit that boasts abundant nutrients and is favored by many who seek to enhance their overall well-being. Among its numerous advantages, pomegranates are rich in ellagic acid, a potent antioxidant that shields the skin from harm caused by the sun’s UV radiation. Many studies confirm that ellagic acid can reduce the risk of skin cancer and improve overall skin health.
In addition to ellagic acid, pomegranates contain other important antioxidants, such as vitamin C, essential for maintaining healthy skin. Vitamin C helps brighten the skin, reduce hyperpigmentation, and promote collagen production, improving skin texture and elasticity.
Pomegranates also contain a unique compound called punicalagin, which has been shown to have potent antioxidant and anti-inflammatory effects. As a result, Punicalagin can help reduce skin inflammation, improving skin health and reducing various skin conditions such as acne, eczema, and psoriasis.
18. Olive Oil
For centuries, olive oil has been a fundamental element of the Mediterranean diet and is acknowledged as one of the healthiest oils globally. Its richness in monounsaturated fatty acids, renowned for decreasing cholesterol levels and mitigating the probability of heart disease, is widely recognized. But olive oil also has numerous benefits for the skin. Its natural properties are great for nourishing and hydrating the skin, leaving it looking healthy and radiant.
The abundance of antioxidants in olive oil is one of its chief benefits for skin health. These antioxidants play a crucial role in safeguarding the skin from free radicals, which contribute to damage and premature aging. Moreover, when applied topically, olive oil functions as a shield against UV damage and environmental toxins. Its anti-inflammatory properties can also alleviate redness and irritation in the skin.
Another advantage of olive oil is its ability to improve skin hydration. Dry skin can lead to premature aging and wrinkles, but olive oil can help combat this. Easily absorbed by the skin, the oil offers profound hydration that can enhance skin elasticity while diminishing the visibility of fine lines and wrinkles.
Apart from its antioxidant and hydrating characteristics, olive oil functions as a natural moisturizer owing to its vitamin E content, which is crucial for maintaining healthy skin. Vitamin E aids in shielding the skin from free radicals, improving skin texture, and preventing damage. Additionally, its antibacterial properties can lower the likelihood of acne and other skin infections.
19. Almonds
Almonds aren’t just a tasty and nutritious snack; they’re also packed with numerous skin benefits. Their high concentration of vitamin E is indispensable in maintaining healthy skin as it shields against free radicals’ damaging impact that causes wrinkles and early aging.
Moreover, almonds are abundant in other antioxidants, like flavonoids and phenols, that protect the skin against sun damage. The risk of skin cancer escalates with prolonged sun exposure, but the antioxidants present in almonds can neutralize the harmful impact of UV rays.
Apart from their antioxidant properties, almonds are remarkable for diminishing the appearance of fine lines and wrinkles. Their fatty acids and proteins promote skin elasticity and reduce the visibility of wrinkles. Almonds also possess anti-inflammatory properties that soothe redness and irritation in the skin.
20. Oranges
Oranges are a popular fruit widely recognized for their high vitamin C content. Vitamin C is a potent antioxidant that is crucial in maintaining healthy skin. One of the most significant benefits of vitamin C is its ability to improve collagen production, which is essential for maintaining youthful-looking skin. Collagen is a protein that gives the skin strength and elasticity, and as we age, our natural collagen production decreases, leading to fine lines and wrinkles.
In addition to their high vitamin C content, oranges contain other essential vitamins and minerals crucial for skin health. For example, oranges are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy skin cells and promoting skin cell turnover, improving skin texture and tone.
Oranges also contain potassium, which helps regulate fluid balance and maintain healthy skin hydration. Adequate hydration is essential for healthy skin, as it helps to prevent dryness and the formation of fine lines and wrinkles.
Looking fabulous all summer long is easy when you eat the right food. Consider including these foods in your meal plan to fight premature aging and sunburn. Don’t forget to stay hydrated, use sunscreen regularly, and avoid staying in the sun between 10 am and 4 pm. Skin cancer is as dangerous as any other type of cancer. What foods do you eat during the summer season?
