In the summer months,you may spend more time outdoors. While protective gear such as hats and sunblock can help prevent sunburn, certain vitamins can provide internal protection against the damaging effects of the sun. Best of all, the whole foods sources of these vitamins may be as close as your refrigerator.
Vitamin C
Increase your Vitamin C to protect against and lessen the severity of sunburn, recommends the New Zealand Dermatological Society. Vitamin C is an antioxidant which helps with cellular repair and regeneration. However, sunlight exposure can reduce the naturally-occurring Vitamin C in the skin. While topical Vitamin C creams are widely available, you can also look to whole food sources like citrus fruits, tomatoes, watermelon, broccoli, and bell peppers.
Vitamin E
Take Vitamin E supplements daily to lessen photo damage and wrinkles, suggests Dr. Karen Burke, a New York-based dermatologist. Vitamin E protects cell membranes from damage by free-radicals, unstable molecules which are found in environmental pollutants, poisonous chemicals, and cigarette smoke. Whole food sources of Vitamin E include wheat germ, sunflower oil, and nuts such as almonds, hazelnuts, and peanuts.
Selenium
Selenium may lessen the risk of skin cancer due to sun exposure, notes Dr. Burke. The vitamin also helps preserve the elasticity of the skin, improving texture and appearance. Beyond selenium supplements, consider whole food sources such as shrimp and tuna, boiled eggs, Brazil nuts, tofu, and garlic.
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