To protect your skin from the damaging effects of ultraviolet rays in sunlight, you should consume more bean sprouts, green vegetables, egg yolks, and liver, as these foods are rich in vitamin E. This nutrient helps reduce the harmful effects of UV rays and the skin’s absorption of sunlight.
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Carrots are rich in beta-carotene |
Scientific studies have shown that foods high in selenium, beta-carotene, and vitamins A, E, and C can help the skin combat free radicals, which are generated by sunlight. Therefore, these nutrients should be supplied to the body through food or supplements during the hot season.
Selenium: Found abundantly in meat, shrimp, crabs, shellfish, cheese, and other protein-rich foods. Selenium protects the body from sunstroke, helps the skin tan easily, limits the harmful effects of UV rays, and slows down skin aging by combating free radicals. Thus, during hot weather, you need to consume more selenium-rich foods to enhance skin protection (equivalent to 200 grams of fruits and vegetables daily). Adults often suffer from selenium deficiency, especially smokers.
Beta-Carotene: Stimulates melanin production and acts as an antioxidant, boosting the immune system and contributing to cell renewal. Beta-carotene is a precursor to vitamin A, which helps combat the formation of collagenase—an enzyme that destroys the collagen structure of the skin. Carrots, spinach, apricots, and grapefruits are rich in this nutrient. Once ingested, beta-carotene from fruits and vegetables transforms into carotene, stimulating cell division in the basal epithelium, which keeps skin cells constantly renewed.
Vitamin A: Supports wound healing and promotes the renewal and rejuvenation of skin cells. Vitamin A is abundant in animal tissues in the form of retinol. A deficiency in vitamin A can lead to thickened skin, flaking, keratinization, hair loss, and premature graying. Vitamin A also helps prevent infections, including skin infections. It is plentiful in cod liver oil, liver, egg yolks, yellow-orange fruits and vegetables, and dark green leafy vegetables.
Vitamin C: Highly effective in preventing skin aging. When absorbed into the body, vitamin C reduces cases of skin allergies, facilitates iron absorption, enhances blood redness, and boosts the body’s resistance against common skin infections. Additionally, vitamin C protects blood vessels and is essential for reducing skin wrinkles by synthesizing collagen that protects the skin. Vitamin C is found in bean sprouts, oranges, grapes, tomatoes, lemons, tangerines, cherries, and strawberries.
