Essential SpiritFoods to Protect against Sunburn

Leafy Greens

Green lettuce, spinach, kale, and Swiss chard, are excellent sources of the antioxidants lutein, zeaxanthin and carotenoids . These have been show to halt cell growth prompted by UV light in animal studies.

An Australian study found eating three servings of leafy greens daily reduces likelihood of skin cancer by up to 55 percent.

Almonds

Almonds are a good source of vitamin E, which protects and repairs the skin from sunlight. Almonds also contain quercetin, which has been shown to protect against UV damage and the wrinkle-causing breakdown of collagen.

In one study, participants getting 14 milligrams of vitamin E per day —the amount found in 20 almonds —had less sunburn when exposed to UV light than those who did not eat any almonds.

Citrus Fruit

Lemons, limes, oranges and grapefruits are high in vitamin C. Research has found that vitamin C, together with vitamin E, can reduce the potential for sunburn.

Citrus fruits also contain limonene, which has been associated with a 34% lower risk of skin cancer. Citrus fruits also contain antioxidants, which work to protect your cells from free-radical damage that can lead to skin cancer.

Teas

Studies have shown that drinking one to two cups of green or black tea a day can protect against sunburn and possibly reduce the risk of skin cancer as much as 30 percent.

Green tea contains catechins, which have disease-preventing properties and protect against sunburn inflammation and long-term UV radiation damage. Green tea also contains EGCCs which has been shown to stop genetic damage in skin exposed to UV light.

Black tea contains quercetin. A study published by Toxicology and Applied Pharmacology found that quercetin was responsible for lessening oxidative DNA damage caused by UVB exposure, and was able to help protect the skin from related inflammation.

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