It's summer time (finally for some of us) and with the sun comes more skin exposed. I spend a lot of time in the sun because I work with animals outdoors everyday. I have very white skin that burned easily even with sunscreen. That was until I changed my daily diet and started eating healthy. I still spend most of my days in the sun but seldom burn. Think food, like I did and maybe you can reduce the odds of sunburn and have a healthy glow from a healthy dose of sun.
How to tan with less risk of sunburn… The most important thing is to have healthy skin before sun exposure. Start from the inside to make glowing skin you are proud to show off. Start eating right a long time before you will get sun exposure. Go to the kitchen for the best skin care products year round. There's even new research that shows a diet high in beta carotene (vitamin A) helps prevent sunburn so eat those apricots, carrots and mangoes. If you have dry skin do use a good natural body lotion – dry flaky skin will not tan well.
-- Eat a balanced diet that includes vegetables, fruits, grains, seeds, and nuts. -- Eat quality protein from vegetable sources. -- Increase your intake of raw foods. -- Eat foods rich in Beta Carotene because it helps dry skin and new research shows it helps prevent sunburn. -- Drink at least 2 quarts of quality water every day to keep the skin well hydrated.
Here's a good diet to make healthy skin that tans safer and easier:
These are the best nutrients to help dry skin and make healthy skin. Vitamin A (beta-carotene from food, not a synthetic form) Apricots – Peaches – Sweet Potatoes – Carrots – Spinach – Pumpkin – Cantaloupe – Mango – Broccoli – Kale
Vitamin E (again, the natural source from food) Sunflower seeds – Walnuts – Almonds – Hazelnuts- Cashews – Peanuts – Brazil Nuts – Pecans - Wheat germ – Dried soybeans – Rice bran – Wheat bran – Lima beans – Oils with vitamin E – Wheat germ – soybean – corn – sunflower – safflower – sesame – peanut
Vitamin C (from food) Camuberry - guava fruit – red and green sweet pepper – cantaloupe- papaya – strawberries – Brussels sprouts – kiwi fruit – orange – tomatoes – broccoli – cauliflower – grapefruit
Zinc Oysters – crab meat – calf's liver – turkey, dark meat – beef – pumpkin and squash seeds
Omega 3 fatty acids - best help for dry skin Cod liver oil (Carlsen's is a good brand) 2 tsp per day maintenance dose. 3-4 tsp therapeutic dose. Flax seed oil (Barlean's lignan rich) - 2-3 tablespoons per day if you don't do anything else for omega-3 Hemp seed oil Ocean fish: sardines, salmon, tuna, mackerel. Must be wild, not farmed. Flax seeds Walnuts Pumpkin seeds Grassfed beef and game
Vitamin B-5 Eat foods rich in pantothenic acid (vitamin B5), such as raw milk - cheese - natural plain yogurt - leafy green vegetables - nutritional yeast and wheat germ. Pantothenic acid is needed to convert fats and oils used by the skin.
New research shows eating tomatoes can protect against sunburn. Eating tomatoes or the other foods here will not make you invincible in the sun, but it may be a useful addition to sun protection along with sunscreens, shade and clothing.
Researchers found that eating foods high in Beta-Carotene does help to protect skin against sunburn. It doesn't work instantly like a sunscreen. You have to eat these foods for a long period of time. Don't throw out the sunscreen – do eat foods high in beta carotene as added protection.
Nutrition makes all the difference when it comes to sun exposure.
Keep in mind that it takes a little bit of time for this nutrition to work its way into the tissues of your skin. So if you haven't been engaging in good nutrition but you want sunlight, don't make the mistake of jumping out into the sun right away. Give yourself a couple of weeks following high-density nutritional diet first (and think about adding whole food-based supplements, not the cheap chemical multivitamins sold at retail). It's important that you don't make the mistake of relying on isolated vitamins; eat whole food concentrates if you want to boost your antioxidant count, which will help protect you from sunburn.
Now the hard part -- Don't eat these foods:
Avoid fried foods, animal fats, and heat-processed vegetable oils. Use cold- pressed oils only. Heating oils leads to the production of free radicals, which have a destructive effect on the skin.
Do not drink soft drinks or eat sugar, chocolate, potato chips, or other junk foods. Avoid alcohol and caffeine. These substances have a diuretic effect, causing the body and skin cells to lose fluids and essential minerals.
Sunburns are no fun and not healthy. Eat the right foods along with a good natural sunscreen and you can enjoy the long hot days of summer - safer.