6 foods to protect body from UV rays


Delicious UV protection

Hot summer,  the sultry luminary does not warm so gently. Therefore, in the summer season, you need to stock up not only sunscreens, but also products that help fight ultraviolet radiation.


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In the course of numerous studies, scientists have come to the conclusion that tomato is one of the main defenders of the body from ultraviolet radiation. Primarily due to the natural pigment lycopene, which is abundant in juicy fleshy fruits. As a powerful antioxidant, it actively fights free radicals that accelerate the aging process at the cellular level. In addition, it enhances the skin’s protection against UV radiation and other external negative factors. It is noteworthy that the concentration of lycopene increases significantly when the vegetable is cooked. Therefore, tomato soup or sauce will be much healthier than fresh tomatoes for skin protection.

Bell pepper

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Red sweet bell peppers also boast rich reserves of lycopene. In addition, it contains a lot of another irreplaceable antioxidant – retinol, or vitamin A. The lack of this valuable element leads to the fact that the skin begins to peel off under the influence of sunlight, becomes dry and rough. Conversely, the presence of sufficient vitamin A contributes to the increased production of collagen in the body, a special protein compound that makes the skin elastic, firm and smooth. Moreover, retinol builds up the lipid layer of cells, thereby helping to withstand the effects of ultraviolet radiation. But remember, vitamin A is absorbed much more efficiently in the presence of zinc. Its main sources are lentils, beef liver, seafood, and pumpkin seeds.


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Among the countless benefits of vitamin C, there is one very important. It actively contributes to our skin’s UV protection. Contrary to popular belief, the leader in vitamin C reserves is not citrus fruits, but broccoli. In addition to it, it contains the substance sulforaphane. It activates the production of a special enzyme in the body, which minimizes the negative effects of ultraviolet rays and maintains this effect for several days. With regular use of broccoli, the risk of developing cancer is reduced, not only of the skin, but also of the digestive system. Unfortunately, this substance is destroyed during heat treatment. Therefore, doctors recommend eating kale fresh or steaming it.

Olive oil


Vitamin E is called the vitamin of youth, beauty and longevity for a reason. After all, it increases the level of natural antioxidants in the body, preventing the deterioration of the skin condition under the influence of ultraviolet rays. It is no coincidence that it is included in many sunscreen cosmetics. The main food source of vitamin E is olive oil. When used regularly, it creates a kind of barrier in the path of ultraviolet radiation and protects skin cells from its harmful effects. In addition, vitamin E fights dark spots. To provide reliable skin protection, you need to consume 2-3 tbsp daily olive oil, adding it to vegetable salads and main dishes.



Fresh berries, which are noticeably added to our diet in summer, also reliably protect the body from aggressive sunlight. Blue  and purple berries are especially valuable, that is, blueberries, black currants and blackberries. They contain anthocyanins in shock doses, which create a powerful shield from ultraviolet radiation. Attention should also be paid to dark grapes. As Spanish scientists have found out, the polyphenolic compounds present in it interfere with the formation of reactive oxygen compounds under the influence of ultraviolet radiation. UV rays are dangerous in that, entering into various reactions, they cause cell death. To avoid this, it is enough to eat a bunch of grapes every day or 150 g of any blue berries.

Dark chocolate


Real dark chocolate with a high content of cocoa beans is also included in the list of healthy summer foods. The flavonoids it contains are the most reliable protection against harmful sun rays. It is scientifically proven that these substances neutralize the negative effects of ultraviolet radiation and prevent the formation of sunburn. If you’ve been in the sun for too long and notice redness on your skin, eat 40-50 g of plain dark chocolate or have a cup of sugar-free cocoa. This will relieve painful inflammation and avoid further unpleasant body reactions. Do not forget that flavonoids block free radicals, thereby slowing down the premature aging of the skin.

If you regularly include all of these foods in your summer diet, ultraviolet radiation will not cause any harm to your health. And of course, don’t forget to bring your hat and sunglasses with you when going for a walk!

* This is an informational website. We encourage you to consult your doctor before taking any action. Only a doctor can know what is indicated and contraindicated for your body.