Most of us are aware of the damages sunlight can cause to our skin. So, we slather sunscreen on the face and body to protect our skin from UV rays and damages caused by it. But none of us are aware that there are certain lifestyle amendments that can also help us protect the skin from sun damage. The most important thing that we miss is the food we eat. 

Yes! That's right! 

Who says sunscreen is the only solution to protect the skin from the harmful UV rays. There are ingredients in the kitchen that naturally protect the skin from damages caused by UV rays and also help combat the damage that has already been induced by sunlight. 

The food items that we incorporate in our daily diet also play a crucial role in maintaining skin health and protecting the skin from harmful UV rays. We all have a skin clock. 

But what is this skin clock? 

So, studies have shown that the enzymes that are involved in repairing skin that gets damaged by UV rays can also get affected if food habits are altered in terms of timing of food intake. The abnormal eating schedule can result in an impaired repair system of UV damaged skin due to shift in skin clock.
 
So, one must plan the eating schedule efficiently. Avoid any midnight snacking and incorporate ingredients that benefit the skin. Here is a list of food items that can help to repair the UV damaged skin and protect it from sun damage:
 
1. Blueberries: Blueberries are rich in antioxidants which are free radical scavengers, thus, protect skin from stress and oxidative damages caused by UV rays. Moreover, they are a good source of Vitamin C which helps in combating signs of ageing caused by sun damage like fine lines and wrinkles. One can add them to yogurt or smoothies and consume it for breakfast to enjoy its optimum benefits. 

2. Watermelon: The red colour of watermelon is due to an antioxidant called lycopene which is available in tomatoes also. Lycopene has the ability to absorb both UVA and UVB rays. As per the turnover rate skin can take a few weeks' time to become photoprotective, which means lycopene can take a few weeks to act as a sunblock. It also helps as an anti-ageing ingredient. 

3. Nuts and Seeds: Omega 3 Acid rich walnuts, chia seeds, flax seeds are more than just healthy food ingredients. Omega 3 acid is an essential fatty acid that cannot be produced naturally in our body. So, it is essential to ensure that we consume it through a proper diet. They are anti-inflammatory in nature and help cope up with the damages of sunlight. They play a vital role in maintaining the skin’s integrity. 

4. Green Leafy Vegetables and Carrots: Carrots are rich in beta carotene and our body converts beta carotene to vitamin A which is important in skin health maintenance. Recent studies have proven that if beta carotene is taken regularly for 10 weeks it helps provide sun protection naturally. Both carrot and green leafy vegetables contain an abundance of beta carotene. Moreover, green leafy vegetables have leutin and zeaxanthin which are antioxidants and help protect skin against sun damage and its effects and reverse signs of ageing like fine lines and wrinkles. They also have a role to play in protecting from skin cancer as well. 

5. Green Tea: Recent reports and studies have shown that green tea is rich in flavanol which reduces skin damage caused by UV rays and also reduces collagen damage caused by sunlight. Collagen is a protein available in the skin responsible for its firmness and hence is important to be protected against any damage by UV Rays. 

6. Cauliflower: Generally it has been emphasized that colours should be added in diet and different vibrant coloured food items contain different antioxidants, vitamins, and minerals. But do not get tricked by pale cauliflower. It is a cruciferous vegetable that combats oxidative stress caused by free radicals and the damages caused by them to skin. Cauliflower is an amazing sun-protecting food as it is rich in histidine, an alpha-amino acid that is responsible for the production of urocanic acid. Urocanic acid has the ability to absorb UV rays and thus protect skin from UVA and UVB rays induced damage to them. 

One can consult a dermatologist to get help regarding the suitable sunscreen and food intake requirements to fight the sun rays and keep the skin healthy and youthful. 

Keep healthy! Keep Glowing!