Nutrition plays a key role in the defense of our skin health. The winning weapon against free radicals originating in the skin due to sunlight are precisely the antioxidants found in a proper diet rich in fresh vegetables. To prepare the skin for exposure to the sun’s rays, action must be taken in&out; taking proper nutrition and protecting our skin by strengthening the skin barrier.

Here is a handy list of what antioxidant sources protect our skin:

Carotenoids:

Beta-carotene found in green leafy vegetables and those with a red-orange color such as carrots, pumpkins, yellow peppers, apricots, and mangoes.

Lycopene found in ripe tomatoes and its derivatives. We also find it, albeit in smaller amounts, in watermelon, blood oranges, melon, papaya and pink grapefruit.

Lutein and zeaxanthin found in spinach, chard, turnip greens, chicory, arugula, Brussels sprouts, savoy cabbage, broccoli, peas, parsley, basil, and bell peppers. While for those who follow a vegetarian diet also in eggs. In particular, these two carotenoids are extremely important for the defense of our eyes, specifically the retina.

Polyphenols: which are contained more in fresh vegetables. Especially, catechins from green tea, ellagic acid from pomegranate, and hesperidin, a bioflavonoid from citrus fruits. Polyphenols play an essential role in the protective function of the skin from sun damage.

Vitamin C: found abundantly in citrus fruits, strawberries and kiwis.

Vitamin E: which are found in oil seeds and in small amounts in green leafy vegetables as well.

Minerals such as selenium and zinc: found in legumes, cereals and nuts.

Conducting a diet rich in fresh vegetables facilitates the health of our skin, prepares, nourishes and fortifies it, but find out what are the basic warnings to follow while in the sun.
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We’ve seen how to prepare your skin from the very first sun exposure, but do you want to protect yourself in a vegan friendly way? If yes, then you will be curious about the ingredients of animal origin to avoid in sunscreens.

Source: How cosmetics are made – A practical guide to reading INCI by Giulia Penazzi, Edra, 2021