Sun protection from the inside: Nutrients for the summer

Important nutrients in summer

Especially now at the start of summer, the temptation to sunbathe extensively is great. However, too much sun exposure can be harmful to the skin, especially when it is still in bad weather spring mode. UV rays, especially UVA and UVB rays, are responsible for this. UVB rays cause sunburn and increase the risk of skin cancer. UVA rays penetrate deeper into the skin and lead to premature skin ageing and also to an increased risk of skin cancer. Both types of rays cause oxidative stress, which can lead to DNA damage, inflammation and collagen degradation. Reason enough to protect yourself from UV rays. Sunscreen and suitable clothing are common means of protection, but less well known are nutrients that act as natural sun protection from the inside. We would like to introduce you to the three most important ones!

Carotenoids: Carotenoids are natural pigments found in many types of fruit and vegetables. They can help protect the skin from sunlight by acting as a natural sun protection factor. Foods such as carrots, tomatoes, sweet potatoes and green leafy vegetables are rich in carotenoids. A diet rich in carotenoids can be a valuable preparation for the summer season.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids found in oily fish (salmon, mackerel) as well as plant sources such as linseed, walnuts and chia seeds. They have soothing properties and can help to arm the skin against the sun, which. A balanced intake of omega-3 fatty acids can help to neutralise skin irritation and moisturise the skin.

Niacin (vitamin B3): supports the maintenance of normal skin and is therefore a valuable accompaniment for sun-exposed skin. It plays a role in maintaining the skin barrier and has antioxidant properties.

Conclusion: Nutrients alone cannot provide complete protection against the harmful effects of the sun, but they can support the skin's natural protective mechanism. A balanced diet rich in antioxidants, carotenoids and omega-3 fatty acids is a perfect complement to preparing for holidays or long periods outdoors.