While the sun provides essential nutrients to our bodies, excessive exposure can be harmful. In addition to using lotions to protect our skin externally, there are ways to protect from within.
No one likes a sunburn. From peeling skin to wrinkles to melanoma, prolonged sun exposure can have negative effects. While the summer sun is a great source of vitamin D, too much can be a problem.
Many people are looking for healthier options to protect their skin from sun damage and increase vitamin D absorption. One potential solution may lie in the foods we eat.
How Fatty Acids Help Protect Against Sun Damage
Fatty acids are important for overall skin health and can enhance sun protection. Omega-3 fatty acids found in foods like fish, nuts, and seeds have anti-inflammatory properties and can protect against sun damage. While not a replacement for sunscreen, incorporating these foods into your diet can help mitigate skin damage from the sun.
Foods Rich in Sun-Protective Fatty Acids
EPA and DHA, found in fatty fish, are essential for sun protection and overall health. They have anti-inflammatory properties and can reduce the risk of chronic diseases.
So, which fatty fish, nuts, and seeds should you include in your diet for increased sun protection?
2. Salmon: Contains 1 to 1.8 gm of DHA and EPA per 100 gm portion.
3. Herring: Includes 1.6 to 1.7 grams of DHA and EPA per 100 gm portion.
5. Canned sardines: Contain 1 gm of DHA and EPA per 100 gm portion.
6. Anchovies: 100 grams of anchovies contain 1.4 grams of DHA and EPA.
7. Fish eggs/roe: One ounce of caviar contains 1.9 grams of DHA and EPA.
Potential Risks of Sunscreen to Consider
While sunscreen is effective for protecting against UV rays, there are possible risks associated with some sunscreen ingredients. There is also concern that sunscreen use could lead to a false sense of security, resulting in prolonged sun exposure.
In addition to consuming fatty fish, wearing protective clothing, seeking shade, and limiting sun exposure during peak hours are safe ways to protect your skin.
