We’ve all been warned repeatedly about the dangers of sun damage, from sunburn, to hyperpigmentation, to skin cancer. We’ve slathered on handfuls of sunscreen. There is, however, another tack to take in the battle against sun damage, and it tastes good. Edible SPF – who knew? For those who are thinking of ditching the sunscreen, don’t! This is additional protection, not a substitute.
Tomatoes
Heirloom tomatoes are rich in the antioxidant lycopene, which has been shown to reduce UV-induced free radicals by 40-50%. Lycopene is better absorbed with fat, so drizzle the tomatoes with olive oil. You need to eat about a cup to get the skin-protecting benefit. Cooked tomatoes, such as tomato paste and tomato sauce, will give you the highest dose of lycopene. In one study, participants who ate five tablespoons of some type of cooked tomato every day for 12 weeks suffered significantly less sunburn than a control group.
Watermelon
Another great source of lycopene, you need about three cups of watermelon for it to be effective. Eat watermelon as a delicious summer snack with fresh mint and a squeeze of lime.
Bell peppers
Bell peppers contain the antioxidant capsiate, which decreases UVB-induced skin damage and inhibits inflammation from sun exposure. Toss raw bell peppers into a spinach salad. You need a whole bell pepper for it to be effective.
Pomegranate
The polyphenols in the pomegranate seeds protect the skin from both UVA and UVB free radicals. They can enhance the sun protection factor of sunscreen by up to 25% and also inhibit hyperpigmentation. Snack on the seeds or toss them into a watercress salad. Pomegranate juice is an easy way to get the antioxidants, but without the seeds, there’s no fiber and the juice converts too quickly to sugar.
Fish
Oily fish, such as salmon, are rich in omega-3 fatty acids, which can actually double the body’s immune protection against low UV levels. Roughly 1.5 portions of an oily fish will yield the four grams needed for this level of protection.
Strawberries
A cupful of ripe, sweet strawberries may offer a healthy dose of anthocyanins, an antioxidant that has sun-guarding abilities. Antioxidants are also beneficial in protecting the skin again free-radical damage, for a double benefit.
Chocolate (yay!)
In a boon to chocaholics everywhere, dark chocolate is high in disease-fighting flavanols, and participants in a study who consumed 3.5 ounces of dark chocolate daily had less skin damage from UV light than those in the control group. I’m loving this research so far…
Leafy Greens
Leafy greens are a top source of beta-carotene, an antioxidant that may help reduce the risk of sunburn. For maximum benefit, quick-cook the greens and toss them in olive oil, both of which will help your body better absorb the skin-strengthening nutrients.
Enjoy! (But don’t forget your SPF cream while you do).