Woman’s Own – 26 August 2019

S

un safety is vital, and there are

some fruits and vegetables

(and even chocolate) that can

not only improve your skin’s

natural SPF, but simultaneously give

you a healthier, golden complexion.

Thanks to certain antioxidants,

these foods help build the skin's

resilience and promote a naturally

sun-kissed tone in the skin.

While these foods boost your skin

during UV exposure, they’re no

replacement for wearing a topical

SPF. But you can pair the following

foods with adequate sunscreen

protection for optimum protection.

The British Skin Foundation

recommends wearing an SPF30 with

a UVA rating of four or five stars and

applying it every two hours, more

often if you’re swimming or towelling.

Now, topped up with SPF, munch on

these foods to get sunshine ready.

Almonds

These nuts are high

in Vitamin E, which

aids repair and helps

to protect the skin

from UV rays.

‘One scientific study

found that those who had

eaten 20 almonds had less sunburn

than those who hadn’t consumed

any,’ says David. ‘Almonds also

contain quercetin, a flavonoid

antioxidant which protects against

UV damage and the wrinkle-causing

breakdown of collagen.’ Snack on

some to up your vitamin E intake.

Pomegranates

‘Pomegranates are thought to be

“nature’s oldest UV protection” as

they contain high levels of ellagic

acid, a natural phenol antioxidant

which boasts sun-protective

properties,’ explains David.

Research suggests that

ellagic acid can alleviate skin

inflammation and reduce wrinkles

caused by UVB exposure.

‘In one research study, when

pomegranate extract

was used in conjunction

with sunscreen, it

increased the SPF

by 20%,’ he explains.

Oily Fish

Eating oily fish

like anchovies,

sardines, mackerel

and salmon are all great options

for healthy summer skin, thanks to

their anti-inflammatory properties.

‘According to research, omega-3

compounds can help to protect cells

from free-radical damage caused

by exposure to the sun,’ says David.

‘Evidence also suggests that

increasing your intake of omega 3

can help to increase the time it takes

to get burnt by the sun as well as

to see DNA changes caused by

excessive sun exposure.’

Dark Chocolate

‘Eating flavanol-rich chocolate has

been found to help protect our skin^

against sun damage, as well as^

improve circulation to the skin,

increase skin hydration and reduce^

roughness and scaling,’ says

Cassandra. Milk chocolate won’t cut^

it, so try a dark chocolate with at least^

70% cocoa to reap the benefits.^

WORDS BY ELEANOR VOUSDEN. PHOTOS: GETTY

Our experts

Boost your skin’s defences and get a glow from

the inside out with these sunshine-friendly foods

Extra sun

protection

Food for... Watermelon

Another food rich in

lycopene is watermelon,

which contains an even^

higher level than tomatoes.

‘Eating this fruit will, over

a period of time, help your^

skin to become more

photo-protective and^

defensive against UVA and^

UVB radiation,’ says Kasia.

‘When partnered with an^

SPF, the nutrients found in^

watermelons can work as

a natural sun defence. The

combination of lycopene

plus vitamins C and A make^

watermelon an antioxidant^

powerhouse in fighting

free-radical damage and

reducing the signs of

Cassandra Barns^ ageing,’ she says.^

Nutritionist

Kasia Devraj

Nutrition expert and

founder of beauty^

supplement Collagem

David Wiener

Nutrition specialist

at fitness app

Freeletics^

(freeletics.com)

Dr Anjali Mahto

Consultant^

dermatologist