Foods to Protect against Sunburn. Beta-carotene helps protect the skin against the free radical damage caused from sun exposure. Because of this, they can provide increased protection against sunburn, especially when combined with vitamin E.

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Foods to Protect against Sunburn

2. Leafy Greens
Green lettuce, spinach, kale, and Swiss chard, are excellent sources of the
antioxidants lutein, zeaxanthin and carotenoids .These have been show
to halt cell growth prompted by UV light in animal studies.
An Australian study found eating three servings of leafy greens daily
reduces likelihood of skin cancer by up to 55 percent.

3. Almonds
Almonds are a good source of vitamin E, which protects and repairs the
skin from sunlight.Almonds also contain quercetin, which has been
shown to protect against UV damage and the wrinkle-causing
breakdown of collagen.
In one study, participants getting 14 milligrams of vitamin E per day —
the amount found in 20 almonds —had less sunburn when exposed to UV
light than those who did not eat any almonds.

4. Citrus Fruit
Lemons, limes, oranges and grapefruits are high in vitamin C. Research
has found that vitamin C, together with vitamin E, can reduce the
potential for sunburn.
Citrus fruits also contain limonene, which has been associated with a 34%
lower risk of skin cancer. Citrus fruits also contain antioxidants, which
work to protect your cells from free-radical damage that can lead to skin
cancer.

5. Teas
Studies have shown that drinking one to two cups of green or black tea a
day can protect against sunburn and possibly reduce the risk of skin cancer
as much as 30 percent.
Green tea contains catechins, which have disease-preventing properties and
protect against sunburn inflammation and long-term UV radiation
damage. Green tea also contains EGCCs which has been shown to stop
genetic damage in skin exposed to UV light.
Black tea contains quercetin. A study published byToxicology and Applied
Pharmacology found that quercetin was responsible for lessening oxidative
DNA damage caused by UVB exposure, and was able to help protect the
skin from related inflammation.

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