Sun protection from the inside: Nutrients for the summer

Important Nutrients for Summer

At the start of summer, the temptation to sunbathe extensively is strong. However, too much sun exposure can be harmful to the skin, especially if it is still in its poor-weather spring mode. This is caused by UV rays, in particular 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 and also to an increased risk of skin cancer. Both types of radiation cause oxidative stress, which can lead to DNA damage, inflammation and collagen breakdown. Reason enough to protect yourself from UV rays. Sunscreens and suitable clothing are common measures, but less well known are nutrients that act as a natural sun protection from within. We would like to introduce you to the three most important ones!

Carotenoids: Carotenoids are natural pigments found in many fruits 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 contain plenty of carotenoids. A diet rich in carotenoids can be a valuable preparation for the summer months.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids found in oily fish (salmon, mackerel) as well as in plant sources such as flaxseed, walnuts and chia seeds. They have soothing properties and can help fortify the skin against the sun. A balanced intake of omega-3 fatty acids can help neutralise 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 a perfect complement to holiday preparations or long periods spent outdoors.