Sun protection from within: These nutrients can protect against sunburn

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If you want to protect yourself from the sun in summer, use sunscreen. It filters out UV rays and protects against sunburn.

However, sunscreen also contains many chemicals that are not necessarily harmless. In addition, excessive use of sunscreen hinders the production of vitamin D. This is a particular problem in Germany, as over 50% of Germans do not have sufficient vitamin D. [1 ]

But is sunscreen really the only way to protect yourself from the sun? Not at all! Not only our natural skin type, but also our diet and the nutrients it contains have an influence on how sensitive our skin is to light. However, it takes some time to build up this internal sun protection.

If you want to reduce your skin’s sensitivity to light, it’s best to start in winter.

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The following nutrients can serve as internal sun protection:

Carotenoids

Carotenoids are secondary plant substances. The body can convert them into vitamin A.

Carotenoids are probably the best-known sun protection from within. They are found in many foods such as tomatoes and carrots. The body can store carotenoids in the skin, where they serve as a natural sun protection.

Regular consumption of tomato products, especially in concentrated form (e.g. tomato paste) can help build up sun protection from within. Carotenoids are particularly well absorbed when you consume them with a little fat.

Before your summer vacation, you can build up your natural sun protection in advance by taking beta-carotene capsules a few weeks beforehand. Astaxanthin , a carotenoid derived from the microalgae Haematococcus pluvialis , can also help protect the skin from the sun. [2] Astaxanthin also gives salmon its pink color.

Vitamin E

Vitamin E is an important antioxidant that can scavenge free radicals caused by UV radiation. Vitamin E can also be stored in the skin. Good sources of vitamin E are nuts and seeds, avocados and olive oil.

Vitamin C

Vitamin C is also an effective antioxidant that can protect the body from the sun from the inside out. [3] Vitamin C is found in abundance in many fruits and vegetables. Particularly good sources are peppers, black currants and kale. However, vitamin C is very sensitive to heat and a large part is lost during cooking. Around 25% of the population does not have an adequate supply of vitamin C.

Vitamin B3

Vitamin B3 can help quickly repair DNA damage caused by UV rays. [4] Fish, peanuts and meat are particularly good sources of vitamin B3.

Polyphenols

Polyphenols also provide natural sun protection and can protect the skin from the sun from the inside out.

Polyphenols are also secondary plant substances and are found in many foods. Dark chocolate, coffee, berries and green tea are particularly rich in polyphenols.

Grape seeds are a very good source of oligomeric proanthocyanidins (OPC) . Taking OPC for several weeks can improve sun protection. [5]

Omega-3 fatty acids

A diet rich in omega-3s can also help provide internal sun protection. [6] Omega-3 fatty acids also help minimize the inflammation that occurs with sunburn.

Conclusion: Sun protection from the inside can reduce photosensitivity

There are many nutrients that can be stored in the skin and improve sun protection. However, these do not give you a free pass for extensive sunbathing. Responsible use of the sun is important. People with light skin who burn easily in particular need to be careful not to spend too much time in direct sunlight. You should use spring to slowly build up sun protection and get your skin used to the sun again after winter.