Food That Protects Your Skin from Sun Rays
                     
Why protect your skin from the sun
Because 90% of skin aging is due to the environment in general 
and the sun in particular. Under the action of solar ultraviolet 
UVa and UVB rays, free radicals are released in the skin in varying 
proportions depending on exposure and skin type.
Below a certain exposure threshold, the natural protective 
mechanisms of the skin manage to neutralize these free radicals.
Too many free radicals also have harmful effects on fat in cell 
membranes as well as on collagen and elastin, two components 
of the skin. UV radiation increases the risk of skin cancer.
Result: the skin becomes rough, dries up, and loses its 
suppleness. Wrinkles appear or deepen, dark spots set in and 
small vessels are more apparent. And if the defenses are severely 
overwhelmed, there may be the appearance of precancerous or 
cancerous lesions.
Colorful plants to fight against cell 
damage
The carotenoids in red, orange, yellow, and green colored foods are 
effective in reducing UV damage to skin cells and improving the 
skin's tolerance to sunlight 
These are antioxidants that must be provided by the diet because 
the body does not synthesize them. If studies show the protective 
effects of carotenoids whether they come from food or in the form 
of food supplements, it would seem that those of food are better 
assimilated.
According to the researchers, other nutrients in fruits and 
vegetables, and compounds called phytoene and phytofluene in 
particular, allow carotenoids to be properly assimilated by the body.
Two carotenoids are particularly useful for countering the effects of 
UV rays: lycopene and beta-carotene.
Tomato lycopene
A pigment that gives tomatoes, watermelons, 
and pink grapefruit their color, lycopene is 
one of the most abundant carotenoids in the 
human body. 
It is an antioxidant particularly effective 
against free radicals. On this point, it would 
be twice as powerful as beta-carotene as and 
ten times more than alpha-tocopherol 
(vitamin E).
In nature, tomatoes are the most important 
source of this nutrient. But it is better 
assimilated by the body when it comes from 
processed tomato products (coulis, puree, 
and juice) than raw tomatoes. The addition 
of fat also helps assimilate it better.
Blueberries
It just so happens that our favorite summer fruits also protect us 
in summer.
Blueberries are rich foods in powerful antioxidants that fight free 
radicals that can damage skin due to sun exposure and stress. 
Blueberries are even more potent when they are wild. They are 
also a great source of vitamin C, which helps prevent wrinkles 
after a day at the beach.
Nuts and seeds
Walnuts, hemp seeds, chia seeds, and flax contain essential 
omega-3 fatty acids. Fish and eggs are also excellent sources of 
this clean, skin-friendly oil. Our bodies cannot make omega-3s, so 
we must get them from our diet.
What do omega-3s do for your skin? They help maintain the 
integrity of the skin and are anti-inflammatory. Omega-3s also 
help your body naturally deal with the effects of too much sun 
exposure.