Protecting the skin in summer does not depend only on sunscreen and avoiding excessive sun exposure. Brown University has published a list of foods, many of which are in season now, such as cherries, watermelon and tomatoes, that contain compounds which can support hydration, renewal and overall skin health.
According to the list, published on BrownHealth.org, the website of the university's health system, the following 11 foods support skin health.
Cherries
Rich in antioxidants, cherries can help rejuvenate the skin and reduce inflammation and abnormal skin cells that can result from UV damage. Fresh cherries are always the best choice, as some antioxidants are lost when cherries are frozen.
Pomegranate
The antioxidants in pomegranate combat free radicals, molecules that can damage cells, and help stimulate the growth of new skin cells, which strengthen the skin's upper layer. This supports a natural glow and a smoother texture.
Figs
Fig leaves can help exfoliate the skin, removing dead skin layers, and contain antioxidants that improve skin texture. Figs are available in a variety of colours, and while all are beneficial, the darker the fig, the more antioxidants it contains.
Walnuts
Walnuts contain Omega-3, a healthy fat that is good for the heart and can also strengthen the skin's lipid barrier, acting as a natural moisturiser. They also contain a form of vitamin E shown to counter the effects of UV radiation, meaning walnuts may theoretically help reduce fine lines and wrinkles by mitigating UV damage. Most of the antioxidants are found in the thin membrane of the walnut.
Watermelon
The quintessential summer fruit is made up largely of water, supporting hydration. Good hydration can also reduce puffiness around the eyes.
Tomatoes
Tomatoes are rich in lycopene, one of the most powerful antioxidants linked to protecting the skin from sun damage.
Carrots
Carrots are high in beta-carotene, a precursor to vitamin A, which plays a significant role in preventing wrinkles and fine lines and in maintaining overall skin health.
Avocados
Avocados are rich in excellent, healthy fats. Thanks to these fats and their vitamin content, they are also a good natural ingredient for masks or topical moisturising products. "Your skin will love it," the publication notes.
Kale
Kale contains high levels of vitamin A, which supports the growth and renewal of skin cells.
Peppers
Regardless of their colour, peppers are rich in carotenoids, substances that appear to reduce the skin's sensitivity to the sun. This does not replace the use of sunscreen, the publication stresses.
Rosemary
This aromatic herb contains carnosol and ursolic acid, substances that can help protect the skin from certain damage associated with UV radiation. It can be consumed as part of the diet or used in oil form. These same compounds, also found in rosemary oil, can protect the skin from certain free radicals caused by UV damage.
With appropriate attention to any allergies, dietary restrictions or other medical considerations, these foods can form part of a balanced summer diet that supports skin health and condition.
Source: BrownHealth.org
