8 Foods and Drinks That May Help Prevent Sunburns

It's difficult not to enjoy a sunny day, but we're all aware of the dangers of prolonged UV exposure. According to Rajani Katta, MD, a dermatologist and author of Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet, a topical, broad-spectrum SPF is the first and most important line of defence against sun damage. However, 8 Foods and Drinks That May Help Prevent Sunburns and can help build up your body's natural protection. Eating a variety of these nutrient-dense foods on a regular basis can provide you with an added layer of protection.

1. Tomatoes and Tomato Paste

Tomatoes have been shown in scientific studies to provide sun protection since 2012. A study published in The American Journal of Clinical Nutrition in October 2012 found that foods high in lycopene, a plant-based pigment with antioxidant properties, can reduce the severity of sunburn while also increasing skin moisture and elasticity.

While the study subjects consumed roughly 2.5 tablespoons of tomato paste every day for 10 weeks, which is not something most people do, experts believe that adding plenty of lycopene-rich foods to your daily diet can produce similar results. "In real life, I don't recommend sticking to just one food," Dr. Katta says. "Rather than thinking about eating tomato paste every day, consider how, for every single meal and snack, Since science has demonstrated the benefits of tomatoes for sun protection as a snack, you can include antioxidant-rich foods?"

One way to maximize your sun protection from this food is to eat a variety of lycopene-rich foods, such as whole tomatoes, juices, and sauces. Previous research has also suggested that eating tomatoes cooked in olive oil may increase lycopene absorption.

2. Watermelon

Watermelon is another one of Katta's favorite lycopene sources. According to a study published in the Experimental and Clinical Sciences Journal, watermelon contains approximately 40% more lycopene than an equal amount of tomatoes. Watermelon is also more hydrating than most fruits, making it the perfect one-two punch for healthy skin. However, keep in mind that the deep red parts of the watermelon contain significantly more lycopene than the yellow or greenish parts.

3. Grapes

Grapes may have photoprotective properties, according to preliminary evidence. For 14 days, 19 healthy adults were given a powder made of freeze-dried grapes by researchers at the University of Alabama in Birmingham's department of dermatology. They measured the sensitivity of study subjects to UV light before and after 14 days and discovered that the amount of light required to cause visible skin reddening was nearly 75% higher after two weeks of eating the powder. In other words, grape powder appeared to make skin more resistant to UV light's harmful effects. Skin biopsies revealed less DNA damage as well as fewer dead skin cells.
While the study, which was published in the Journal of the American Academy of Dermatology in January 2021, was small and more research is needed, grapes have plenty of other benefits, so eating more won't hurt. The powder used in the study was roughly equivalent to 14 cups of grapes per day.
Previous research in mice, published in the Journal of Photochemistry and Photobiology B: Biology in August 2017, discovered that polyphenols, natural compounds found in grapes, appeared to reduce the effects of UV radiation. When the researchers tested it on humans, the results were comparable.
"Polyphenols have an antioxidant effect," says Craig A. Elmets, MD, senior author of the 2021 study and professor of dermatology at the University of Alabama in Birmingham."Polyphenols suppress inflammation and reduce skin cell death by inhibiting oxidative stress."
However, when compared to topical sun protection, the effect in humans was minimal, according to Dr. Elmets. "The effect is mild, roughly equivalent to SPF 2." In other words, don't stop using sunscreen."

4. Herbs

"It's crucial to include small, regular doses of antioxidants in your diet to help replenish the levels in your epidermis," Katta says. The waterproof barrier that protects your hair follicles, sweat glands, and connective tissue is the outer layer of skin, and it is the most vulnerable to UV and free radical damage.
Herbs like oregano are high in antioxidants and may protect against free radicals, according to a study published in Oxidative Medicine and Cellular Longevity in March 2016. Fresh and dried herbs had higher antioxidant levels than prepared herb pastes, so choosing whole herbs over processed ones is your best bet. Increase your antioxidant intake by making oregano pizza sauce, or make your own salad dressing to get your daily dose.

5. Green Tea

EGCG, or epigallocatechin gallate, is a type of nutrient found in green tea that may have photoprotective properties. Researchers gave green tea to mice for 31 weeks while exposing them to UV rays in a study published in the Archives of Biochemistry and Biophysics, and the mice who drank the tea had significantly fewer skin cancers than a group of mice who did not have the same UV exposure but did not drink tea. The study authors estimated that humans would need to drink between five and six 8-ounce cups of green tea per day to achieve the same results as the mice.
According to a study published in Oxidative Medicine and Cellular Longevity, men and women who drank approximately five 8-ounce cups of green tea per day showed a later onset of skin cancers than those who drank less or no tea.
"Plant-based compounds in green tea may have antioxidant and antiinflammatory properties," says Katta, who was not involved in either study. Green tea polyphenols provide protection through anti-inflammatory properties and the ability to improve DNA repair, according to her.

6. Coffee

Add this to the long list of coffee's health benefits: A study published in the Journal of the National Cancer Institute in January 2015 discovered a link between high coffee consumption and lower rates of malignant melanoma. Over a 10-year period, researchers studied the coffee consumption of volunteers while controlling for other factors such as UV radiation exposure, body mass index, age, gender, physical activity, alcohol intake, and smoking history. They discovered that people who drank four or more cups of caffeinated coffee per day had a 20% lower risk of developing skin cancer.
However, this was only a preliminary study, and the Mayo Clinic advises limiting caffeinated beverages to 4 cups per day. You should also avoid consuming a lot of sugar or other sweeteners.

7. Cocoa

Is this a reason to eat more chocolate? Please include us! According to one study published in The Journal of Nutrition, researchers gave 24 women a highly concentrated cocoa-based beverage for 12 weeks and discovered that they experienced significantly less UV skin damage than those who did not. The sun protection provided by cocoa flavanols — more plant-based compounds with health benefits — was found to be comparable to taking beta carotene supplements or eating lycopene-rich foods like tomatoes.
However, test subjects who drank an identical amount of a low-flavanol cocoa beverage did not experience a photoprotective effect. The high cocoa beverage increased blood flow and moisture retention in the skin of those who drank it, but the low cocoa beverage did not. It’s not unlikely that other forms of cocoa, such as chocolate, would have similar effects, but you want to stick with bars that have a cocoa percentage of 70 percent or more because they have a greater concentration of flavanols and less added sugar.

8. Berries

According to a Science Daily article from 2009, researchers at Hallym University in the Republic of Korea discovered that topical application of an antioxidant called ellagic acid resulted in a reduced inflammatory response to UV rays. Ellagic acid is found in a variety of fruits and vegetables, including raspberries, strawberries, and cranberries. Over the course of eight weeks, the acid slowed the release of enzymes that break down collagen in the skin cells of mice and humans. It is unclear whether the effects are the same when eating berries, so more research is required.

search tags
prevent sunburns,how to stop skin from peeling after sunburn,how to prevent sunburn naturally,how to protect from sunburn,how to stop peeling on your face