Sun protection from the inside: Nutrients for the summer

Essential nutrients in summer

Now that summer is just beginning, the temptation to spend plenty of time sunbathing is strong. However, too much sun exposure can be harmful to the skin, especially when it is still in ‘bad-weather spring mode’. This is due to UV rays, particularly UVA and UVB rays. UVB rays cause sunburn and increase the risk of skin cancer. UVA rays penetrate deeper into the skin and lead to premature skin ageing, as well as an increased risk of skin cancer. Both types of radiation cause oxidative stress, which can lead to DNA damage, inflammation and collagen breakdown. That’s reason enough to protect yourself from UV rays. Sunscreen and suitable clothing are common ways of doing this, but less well known are the nutrients that act as natural sun protection from within. We’d 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 the sun’s rays 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 way to prepare for the summer months.

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

Niacin (vitamin B3): supports the maintenance of normal skin and is therefore a valuable aid 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 defence mechanisms. A balanced diet rich in antioxidants, carotenoids and omega-3 fatty acids is the perfect complement to holiday preparations or long periods spent outdoors.