Sun protection from the inside: Which nutrients should not be missing in summer?

Find out which nutrients play a very special role for your skin in summer.

Author: Anna-Sophia Lippoldt

B.A. Sporttherapie und Prävention

Important nutrients in summer

Especially now at the beginning of summer, the temptation for extensive sunbathing is great. However, too much sun exposure can be harmful to the skin, especially if it is still in bad-weather spring mode. UV rays, especially UVA and UVB rays, are responsible for this. UVB rays cause sunburn and increase the risk of skin cancer. UVA rays penetrate deeper into the skin and lead to premature skin ageing and also an increased risk of skin cancer. Both types of rays cause oxidative stress, which can lead to DNA damage, inflammation and collagen degradation. Reason enough to protect yourself from UV rays. Sunscreens and appropriate clothing are common remedies, but less well known are nutrients that act as natural sunscreens from within. We would like to introduce you to the most important three!

Carotenoids: Carotenoids are natural pigments found in many fruits and vegetables. They can help protect the skin from sun exposure by acting as a natural sunscreen. Foods such as carrots, tomatoes, sweet potatoes and green leafy vegetables are rich in carotenoids. A diet rich in carotenoids can be a valuable preparation for the summer season.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids found in oily fish (salmon, mackerel) as well as plant sources such as flaxseed, walnuts and chia seeds. They have soothing properties and can help arm the skin against the sun, which. A balanced intake of omega-3 fatty acids can help neutralise skin irritation and keep skin hydrated.

Niacin (vitamin B3): helps maintain normal skin and is therefore a valuable accompaniment to sun-exposed skin. It plays a role in maintaining the skin barrier and has antioxidant properties.

Conclusion: Nutrients alone cannot provide complete protection against the harmful effects of the sun, but they can support the skin's natural protective mechanism. A balanced diet rich in antioxidants, carotenoids and omega-3 fatty acids is a perfect supplement to prepare for holidays or long stays outdoors.