Foods and Vitamins that Fight Sunburn

Build a strong defense against the sun’s rays with foods from your fridge.

ou’ve probably heard of the many at-home remedies for eliminating the pain and discomfort of summer sunburns—yogurt, oatmeal, aspirin, aloe vera gel—the list goes on. What about building a strong defense against the sun’s rays before you even walk out the door? Your sunny-day armor is as close as your kitchen.

	countless health professionals recommended getting vitamins from the sun or food as your first choice

A diet rich in vitamins and minerals such as Vitamins C and E, beta carotene, selenium, lutein, and zeaxanthin can fill your skin cells with healthy antioxidants that will fight off those damaging UVA and UVB rays. Imagine little fruits, vegetables, and nuts with shields and swords, battling the oncoming horde of sun-shaped ultraviolet rays … right out of a Hollywood movie, no? While a healthier diet is no replacement for sunscreen or avoiding direct sun during peak hours (10am to 4pm), it can add another layer of internal protection against the long-term dangers from sun exposure and nearly all types of skin cancer.

What about Vitamin D?

Required for bone strength and defense against numerous conditions (heart disease, diabetes, osteoarthritis, and certain cancers), it is easy to see why vitamin D is vital for our wellbeing. Many medical professionals still advocate a certain amount of sun exposure to obtain it. In order for our bodies to create this much-needed vitamin, doctors recommend 15 minutes of sunscreen-free exposure on arms and legs during peak hours. Sound a little dangerous? Just 15 minutes shouldn’t be, but if you prefer to be “better safe than sorry”, load up on these excellent food sources for vitamin D:

• Cod Liver Oil (make sure the vitamin D isn’t removed – read the label)
• Salmon (cooked, sustainably-fished)
• Mackerel (cooked, sustainably-fished)
• Tuna (canned)
• Shrimp (cooked, sustainably-fished)
• Cow’s milk (2%)
• Cod (cooked, sustainably-fished)
• Egg (whole)

The debate is about whether it is safer or “healthier” to get our vitamin D from foods instead of the sun is on–we’ll let you know when that battle is finally decided, but it may be awhile.

If you’ve chosen a vegan diet, it is easy to see how getting your recommended daily allowance (RDA) of vitamin D can be a challenge. Supplements are always an option, but countless health professionals recommended getting vitamins from the sun or food as your first choice (the body has a tougher time absorbing vitamins from pills). Some non-dairy milk companies are adding vitamin D to their soy, almond, rice, and hemp milks, so make sure to read package labels during your next store visit.

Ready to add another layer of defense to your often exposed epidermis? Here is a straight-forward list of foods that, thanks to various recent medical studies, have been proven to prevent the development of reddened sunburns–eat up!

Foods that Fight Sunburn

• Tomatoes, broccoli, corn, carrots, and peas
• Olive oil
• Bell peppers
• Strawberries, raspberries, blueberries
• Apples
• Sunflower seeds and almonds
• Olives
• All dark green leafy vegetables (spinach, Swiss chard, kale, collard greens … etc.)
• Mushrooms
• Onions
• Garlic
• Lemons and limes
• Green tea (try it iced with some lemon slices – refreshing & healthy!)

Tip: Visit your local farmer’s market for the freshest fruits and vegetables with the highest antioxidants around. Don’t know where yours is? Visit LocalHarvest.org to find out.