Sunburns are not only painful, but they can cause serious damage leading to wrinkles, dark spots and even cancer. The health of your skin starts with your diet. Certain vitamins are essential for protecting your skin and promoting the healing process after a burn. Vitamin C is of particular interest because of its role in building collagen. Without enough vitamin C, skin becomes flaky and wounds cannot properly heal.
Sunburns
Overexposure of ultraviolet radiation from the sun can cause burns, even on tan skin. Sunburns are characterized by redness and may be severe enough to cause blisters. Skin peeling is common with sunburns, as the dead outer layers begin to slough off. While a few minutes of sun exposure may lift your mood and boost your vitamin D levels, sunburns are a definite sign of damage. Avoid getting sunburned by using sunblock, hats and seeking the shade, especially at high points in the early afternoon.
Vitamin C Functions
Collagen is responsible for the elasticity of your skin. Without vitamin C, your body cannot make collagen. As you age, collagen in skin decreases, causing sagging and wrinkles. Vitamin C also acts as an antioxidant, helping to protect your body from oxidative damage such as sunburns. Foods high in vitamin C include citrus fruits, strawberries and kiwis. Even if you consume a diet rich in antioxidants, it is still important to wear sunscreen for adequate protection.
Vitamin C for Healing
A 2009 study in the "Journal of Burn Care and Research" found that supplementing burn patients with high doses of vitamin C, along with vitamin E and zinc, enhanced antioxidant activity and shortened the time needed for wound healing in severe burn patients. This study suggests that vitamin C can help your skin heal after a burn. Serious burns not only damage your skin, but can dehydrate you and deplete your electrolyte levels. Proper nutrition after a sunburn is important for healing. Drink plenty of fluids and try having orange juice for vitamin C. If you do not like orange juice, try mixing some vitamin C powder in with water.
Vitamin C Supplements
Vitamin C is water soluble, so the chances of an overdose are unlikely. Vitamin C powder is easy to mix in water, but orange juice provides additional vitamins and nutrients, making it a preferred choice. The recommended dietary allowance for vitamin C in healthy adults is 75 to 90 milligrams per day. If you would like to try higher doses to promote skin healing after a sunburn, do so only under the supervision of your doctor. Severe sunburns may require special care so seek medical attention if you have a serious burn.
References
- "Journal of Burn Care and Research"; Supplementation of Vitamin E, Vitamin C, and Zinc Attenuates Oxidative Stress in Burned Children: A Randomized, Double-Blind, Placebo-Controlled Pilot Study; E. Barbosa, et al.; September/October 2009
- University of Maryland Medical Center; Dermatology; Sunburn; January 2008
- Linus Pauling Institute at Oregon State University: Vitamin C
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