Continued from Protect Your Skin from the Sun.

Dietary choices have a major impact on your ability to protect your skin from the sun. No wonder that many of the nutrients our bodies require for sun protection are readily available in warm-weather foods.

Many fruits and fresh vegetables are full of antioxidant vitamins C and E and other substances clinically proven to protect us from the sun’s harmful rays.

Vitamin A is also helpful for protecting skin from damaging UV rays, so enjoy fish oils and brightly colored fruits and vegetables, rich in beta carotene that our bodies turn into A.

Beta carotene has been used for more than 30 years to help repair sun-damaged skin. Recent studies show this carotenoid helps to prevent DNA mutations triggered by sun exposure.

Research indicates that the antioxidant lutein (found in dark green, leafy egetables) can protect our skin from some of the damaging effects of the sun. Lycopene, the red pigment in tomatoes, also helps prevent UVB damage.

Astaxanthin, a less familiar carotenoid, is also a precursor to vitamin A – but its contributions to sun protection go much deeper, says Dianne Holland at Astavita.

At least one recent study concludes that “protecting body tissues from oxidative damage with daily ingestion of natural astaxanthin might be a practical and beneficial strategy.”

Found in marine creatures like krill and shrimp, astaxanthin is what gives salmon its pinkish color. “One of the best sources of astaxanthin is a microalgae called Haematococcus pluvialis,” adds Holland.

Other research suggests that supplementing with omega-3 fatty acids reduces skin inflammation caused by UV rays and helps protect the skin at the cellular level.

Research confirms that the green tea polyphenol epigallacatechin-3-gallate (EGCG) offers antioxidant, anti-inflammatory, and anticarcinogenic effects, helping to explain why it may prevent sun-induced aging, melanoma, and other skin cancers.

Be sure to eat onions and garlic as well, since a deficiency of selenium (available in these veggies) has been linked to sun damage.

Remember that our skin cycle is typically 30 days long – meaning you need at least a month before you notice improvements in your skin. Adding these nutrients to your diet now will prepare your skin for the sun long before you grab your book and head pool-side.