What should you eat and drink to minimize sunburn during the summer?

1. Foods rich in lycopene and beta-carotene help reduce sun damage to the skin.

Lycopene and beta-carotene are natural antioxidants that can help protect skin cells from the effects of free radicals caused by UV rays. Regularly consuming foods rich in these compounds can help reduce sun damage during the summer.

Tomatoes: Tomatoes are a rich source of lycopene. Some studies suggest that lycopene may contribute to reduced skin sensitivity to sunlight when regularly included in the diet, thus helping to limit sunburn. In particular, lycopene in ripe tomatoes or tomatoes cooked with a small amount of healthy fats like olive oil is better absorbed by the body.

Carrots and papayas: These two foods are rich in beta-carotene – a precursor of vitamin A. This active ingredient contributes to maintaining healthy skin and supports skin cell regeneration, helping to reduce dullness caused by environmental factors. In addition, beta-carotene has antioxidant properties, helping to reduce some of the cell damage caused by sunlight, thus limiting sunburn during hot weather.

Ăn và uống gì để hạn chế da bắt nắng trong ngày hè?- Ảnh 1. — These foods help nourish the skin, reduce sun damage, and promote better skin recovery.

Watermelon: Watermelon not only helps replenish fluids but also contains natural lycopene. It's a perfect summer fruit as it hydrates the skin and helps cool the body effectively. Staying hydrated also contributes to healthier skin and reduces sun damage in hot weather.

2. Foods rich in vitamin C and vitamin E

Vitamin C and vitamin E are two important nutrients that help protect the skin from oxidative stress and support the maintenance of collagen structure. These are also a group of nutrients recommended by many experts to help reduce sun damage. Fruits such as oranges, grapefruits, kiwis, guavas, and strawberries all contain abundant amounts of vitamin C.

- Vitamin C participates in collagen synthesis, helping to firm the skin and contributing to even skin tone, reducing dullness caused by oxidative stress. At the same time, this antioxidant also helps reduce the impact of free radicals produced when the skin is exposed to UV rays. Nuts such as almonds, sunflower seeds, walnuts, and avocados are rich in vitamin E and healthy fats.

- Vitamin E helps protect skin cell membranes from oxidation, while also contributing to maintaining moisture and reducing dryness in hot weather. When skin is adequately moisturized and healthy, the risk of sunburn can be somewhat reduced.

3. Drinks that help reduce sun damage to the skin.

Water: In hot weather, the body loses water faster through sweat. Without sufficient water intake, the skin can become dry, dull, and less elastic. You should drink about 1.5–2.5 liters of water daily, depending on your physical condition and activity level. In addition to plain water, you can supplement with water-rich fruits and low-sugar drinks to help keep your skin healthy and reduce sun damage.

Green tea: Green tea is rich in polyphenols, especially EGCG. EGCG in green tea is an antioxidant that can help reduce inflammatory responses caused by oxidative stress, thereby helping to reduce cell damage caused by UV rays. Drinking green tea in moderation can contribute to healthy skin during the summer and help limit sun damage.

Pomegranate juice: Pomegranates are rich in polyphenols and vitamin C, which can boost the skin's resistance to environmental damage and help improve dull skin. However, it's best to prioritize pure juice and limit added sugar.

Cooling herbal teas: Some types of tea, such as chamomile tea or centella tea, can help the body feel more comfortable in hot weather. However, they should not be overused because some herbal teas have a cooling effect and may cause stomach upset in sensitive individuals.

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