How to protect your skin from the sun.
- Ida Fanelli
- Jan 19, 2023
- 4 min read
Updated: Jun 29
Wear sunscreen every day. Exposing scars in the healing stage to the sun can cause them to darken and slow the healing process. Peels, which remove the epithelial layer of the skin, also make you more prone to pigmentation. The ultraviolet rays stimulate the pigment-producing cells in your skin, which can lead to further discoloration. To avoid this, wear sunscreen every day, regardless of the season. Before heading outdoors, apply a broad-spectrum sunscreen with an SPF of 30 or higher containing zinc oxide or titanium oxide. Reapply after swimming, sweating, or spending more than two hours in the sun.
Carotenoids are antioxidants found in carrots, squash, pumpkin, and yams, among others, including lycopene, lutein, and beta-carotene. Take the Super Vitamin E supplement. Astaxanthin is found in salmon, krill oil, and rainbow trout, and it offers sun protection when regularly maintained at a constant level in the body. Carotenoids and polyphenols, such as EGCG in green tea, resveratrol in red grapes, and ellagic acid in berries, offer natural sun protection.
Supplements used as sunscreen?
Though antioxidants from foods confer sun protection to the skin, consuming them in supplement form poses a risk. Oxidation is a finely balanced process, meaning at high levels, antioxidants could morph into “pro-oxidants” and create more damage, experts say.
How to protect your skin from the sun
Rich SPF foods
Tomatoes contain lycopene, an antioxidant pigment that may protect against sunburn. Tomatoes work better with Olive oil, which also has sunscreen benefits. Other lycopene-rich foods include watermelon and pink grapefruit.
Sweet potatoes and spinach
Sweet potatoes, spinach, carrots, mangoes, apricots, cantaloupe, and kale are rich in beta-carotene. This carotenoid converts into vitamin A and helps reduce skin redness when exposed to UV light. Lutein is in spinach, along with another skin-protective carotenoid.
Berries, grapes and pomegranate have sun-protective polyphenols: Raspberries, strawberries and pomegranate deliver ellagic acid, while red grapes are rich in resveratrol.
Fatty fish
Salmon, sardines, herring, sardines, mackerel and rainbow trout can help make sunburn less severe because they are rich in omega-3s.
Drinking your sunscreen
Green tea contains polyphenols called catechins, which may help protect skin from sun damage.
As I've mentioned, vitamin A is helpful for sun protection. Let's discuss the complexities of it.
The Vitamin A–D Tug-of-War
Vitamin A and vitamin D supplements are both fat-soluble nutrients. Since they share similar cellular receptors and metabolic pathways, they counteract each other's effects when in excess. High doses of retinol or synthetic vitamin A may blunt vitamin D's beneficial effects, and excess vitamin D might reduce the sun-protective effects of beta-carotene.
It's also true that antioxidants—including astaxanthin, lycopene, vitamin C, and polyphenols—can enhance the skin's resilience to UV damage. However, while antioxidants from whole foods contribute gently to internal SPF, here's the paradox: In high concentrations, antioxidants can become pro-oxidants, especially when isolated in synthetic supplements. This can disrupt natural redox signalling, increase oxidative stress, and interfere with the healing process.
In short, less is more. Diversify your options.
Consult with a dermatologist, nutritionist, or healthcare provider before using new skin care products, especially if you have a history of skin sensitivity or allergies.
Vitamin A can antagonize the effects of vitamin K2, particularly in regulating calcium and promoting bone health. This interaction is crucial in vascular health, where excess vitamin A (especially in high-dose supplements or cod liver oil) may inhibit K2's role in preventing arterial calcification.
Balance tip: Pair cod liver oil (rich in A and D) with vitamin K2 for long-term safety.
Iron: When properly balanced, Vitamin A enhances iron absorption and mobilization. However, iron overload can increase oxidative stress, which vitamin A may not be able to compensate for, and high-dose vitamin A may interfere with iron-binding proteins, such as transferrin. There's also evidence that excessive vitamin A in the presence of high iron stores may damage the liver.
Omega-3 Fatty Acids: Omega-3s (DHA/EPA) found in Salmon, mackerel, sardines, and trout reduce UV inflammation and support the skin barrier: natural UV protection and skin hydration. However, excessive synthetic vitamin A can counteract the anti-inflammatory effects of omega-3s in some studies, and vice versa—imbalances in these fatty acids can impact retinoic acid signalling.
Zinc is essential for transporting, storing, and activating vitamin A, particularly in the conversion of beta-carotene into active retinol. However, high doses of zinc without adequate vitamin A can disrupt this pathway and vice versa. Zinc deficiency can mimic vitamin A deficiency, yet excessive vitamin A intake can deplete zinc levels over time.
Alcohol competes with vitamin A for liver detox enzymes and reduces vitamin A storage in the liver. Depending on the context, this can intensify vitamin A toxicity or deficiency.
Natural SPF Oils (Topical Use—Use with Caution)
These carriers and essential oils have mild SPF properties. They can be combined with non-nano zinc or titanium oxide to provide additional protection if you prefer to make your sunscreens.
DIY sunscreen.
Essential Oils
Research the recommended amount of essential oil to use. Research each essential oil thoroughly before using it in your formulation. Dilute each essential oil with a carrier oil to avoid skin irritation.
Essential Oils SPF Factor-
Carrot Seed Oil- SPF 35-40
Peppermint Oil- up to SPF 7
Lavender Oil -5 SPF
Carrier Oils
Hazel Nut oil SPF 15
Olive Oil- up to 7 SPF
Shea Butter- 4-6 SPF
Almond Oil- up to 5 SPF
Hemp Seed Oil SPF 6
Sesame Oil SPF 4-10,
Mango butter 4-6
Coconut Oil- 4-6 SPF (Clogs pore)
Moroccan Oil SPF ???
Argan oil SPF ???
Soy Bean Oil SPF 10
Enriching Oils
Wheat germ oil SPF 20
Red Raspberry Seed Oil-SPF 25-50
Macadamia Nut Oil- up to SPF 6
Minerals
Zinc Oxide- 1% provides 1.6 SPF units. (depending on the quantity you use)
Titanium Dioxide - 1% provides 2.6 SPF units. (depending on the quantity you use)
These oils below have the highest SPF. Before you purchase, check to ensure your skin type is compatible with them.
Carrot Seed Oil *affiliate link Click Here to purchase on Amazon
Raspberry Seed Oil *affiliate link Click Here to purchase on Amazon
Wheat germ oil *affiliate link Click Here to purchase on Amazon
Here's an option for acne prone individuals that is available on Amazon:
Also, it's essential to consult with a dermatologist or healthcare provider before using new skin care products, especially if you have a history of skin reactions.
Here are some other related articles you may enjoy learning from:
References
Comments