On a hot summer afternoon, the sun shines like golden satin in every corner of the town. Li Wanqing, a middle-aged lady who loves nature, is strolling along the town's bluestone pavement, enjoying a moment of coolness brought by the breeze. However, this seemingly gentle sunlight is actually hiding a danger - ultraviolet rays, this invisible enemy, are silently eroding everyone's skin.
Li Wanqing once heard people say that sun protection is an indispensable homework in summer, but she always feels that those heavy sunscreens make her skin breathless. It wasn't until last summer that an accidental sunburn made her realize that external protection alone was not enough. The redness, swelling and pain of her skin after sunburn forced her to revisit the importance of sun protection. Since then, Li Wanqing has begun to look for more natural and healthy ways to protect herself from the sun, and her exploration journey has also allowed her to discover the hidden "sunscreen" in food.
Recognize the importance of UV rays and sun protection: an invisible shield to protect your skin
Ultraviolet light, which is ubiquitous in nature, can be divided into UVA and UVB according to its wavelength. UVA has strong penetrating power, can penetrate deep into the dermis layer of the skin, accelerate skin aging, and lead to the formation of wrinkles and pigmentation; UVB, on the other hand, mainly acts on the surface of the skin and is the culprit of sunburn, redness and swelling. In the intense summer sun, these two ultraviolet rays work at the same time, posing a double threat to the skin.
Sun protection is not just about preventing tanning, it's a key step in protecting your skin from UV rays and slowing down aging. Long-term neglect of sun protection not only leads to accelerated skin aging, but may also increase the risk of skin cancer. Therefore, whether it is sunny or cloudy, whether indoor or outdoor, sun protection is an indispensable part of your daily skincare routine.
However, although traditional sunscreens are effective in blocking UV rays, long-term use can also be taxing on the skin. As a result, more and more people are paying attention to ways to supplement sun protection through diet. They discovered that there are many nutrients in nature that protect against UV rays, which are not only safe and harmless, but also provide an invisible shield for the skin while enjoying food.
9 kinds of natural "sunscreen" nutrients revealed
1. Vitamin C: The skin's antioxidant warrior
In the battlefield of sun protection, vitamin C is like a brave knight, with its powerful antioxidant power, building the first line of defense for the skin. Not only does it promote collagen synthesis and enhance skin elasticity, but it also effectively neutralizes free radicals and reduces UV-induced oxidative damage. Citrus fruits, strawberries, kiwi and other foods rich in vitamin C are a rare sunscreen for dog days. Consume the right amount every day to protect your skin from UV rays while enjoying delicious food.
2. Vitamin E: Oil-soluble sunscreen
If vitamin C is the star of water-soluble antioxidants, then vitamin E is the oil-soluble sunscreen guard. It functions at the cell membrane level to protect cells from UV-induced lipid peroxidative damage. Nuts, vegetable oils and leafy greens are rich in vitamin E, and eating them in moderation can provide an extra layer of protection for your skin.
3. Lycopene: The secret to sunscreen for red fruits and vegetables
Lycopene, a valuable ingredient from red fruits and vegetables, stands out for its unique sunscreen properties. It can effectively absorb ultraviolet rays, reduce the direct damage of ultraviolet rays to the skin, and can inhibit the production of melanin to a certain extent, preventing the formation of sunspots. In the summer, eat more lycopene-rich foods like tomatoes, watermelon and red grapefruit to give your skin a healthy glow from within.
4. β-Carotene: A sun barrier from the inside out
β-carotene, a common nutrient found in yellow and orange vegetables, is converted into vitamin A when it enters the body, which is essential for maintaining healthy skin. It not only promotes the normal differentiation and renewal of skin cells, but also enhances the skin barrier function and reduces the penetration and damage of ultraviolet rays to the skin. Foods such as carrots, spinach and sweet potatoes are rich in β-carotene, and eating them in moderation can help build a sun barrier from the inside out.
5. Green tea polyphenols: Natural antioxidants
Green tea is rich in polyphenols, such as catechins, which have significant antioxidant and anti-inflammatory effects. They effectively neutralize UV-induced free radicals and reduce UV oxidative damage and inflammation in the skin. A cup of green tea a day not only refreshes the mind, but also provides extra sun protection to the skin.
6. Selenium: A trace element that enhances the ability to protect from the sun
Selenium is a trace element that is essential for human health, and it plays an important role in enhancing immunity, antioxidant and more. What's more, selenium can enhance the activity of antioxidant enzymes in the body and improve the resistance of skin cells to ultraviolet rays. Foods such as Brazil nuts, seafood, and whole grains are rich in selenium, and supplementing with the right amount can help improve your skin's sun protection.
7. Omega-3 fatty acids: moisturizing and sunscreen
Omega-3 fatty acids not only lower cholesterol and protect heart health, but also provide deep moisture and protection to the skin. It locks in moisture and reduces the appearance of fine lines and wrinkles caused by dryness, while strengthening the skin's barrier function against UV rays. Foods such as deep-sea fish, flaxseeds, and walnuts are good sources of Omega-3 fatty acids.
8. Zinc: A mineral that promotes skin repair
Zinc is one of the essential trace elements in the human body, which plays an important role in promoting skin cell repair and accelerating wound healing. When skin is damaged by UV rays, zinc promotes the repair and regeneration of damaged cells, reducing redness and pain after the sun. Foods such as red meat, beans and seafood are rich in zinc, and moderate intake can help improve skin's ability to repair.
9. Flavonoids: An antioxidant family that protects the skin in multiple ways
Flavonoids are a class of naturally occurring compounds that are widely found in plants and have a variety of biological activities. They protect the skin from UV rays through antioxidant, anti-inflammatory, and blood circulation. Foods such as citrus fruits, dark chocolate and red wine (when consumed in moderation) are rich in flavonoids, and moderate intake can help build a comprehensive sun protection net.
Practical guide: Create a well-rounded sun-protected lifestyle
1. Daily diet and internal sunscreen
Incorporating sun protection into your daily diet is the first step in building a well-rounded sun-protected lifestyle. Choose foods rich in antioxidants such as vitamins C, E, lycopene and omega-3s, such as fresh fruits, nuts, deep-sea fish and whole grains, which can form a natural sun barrier in the body and reduce the damage caused by UV rays to the skin. At the same time, stay hydrated, drink plenty of water and water-rich fruits and vegetables to help keep your skin in good condition and enhance its self-repair ability.
2. Use sunscreen scientifically, the key to external defense
Choosing the right sunscreen is crucial. Choose the right SPF and PA level based on skin type, activity intensity and environment. When outdoors, it is recommended to reapply every two hours, especially after swimming or sweating. Be careful to apply enough sunscreen, usually covering the entire face and exposed areas of the body, and be about the size of two coins. Also, don't forget about the ears, neck, back of hands, and other areas that are easy to overlook.
3. Physical sunscreen, double protection
In addition to chemical sun protection, physical sun protection is equally important. Wearing a wide-brimmed hat, sunglasses, and sun-protective clothing can effectively block direct UV rays from reaching your skin. Choose clothing with a high UPF (ultraviolet protection factor) and make sure the clothing is tight and opaque to achieve the best sun protection.
4. Avoid peak hours and reduce exposure
Try to avoid going out between 10 a.m. and 4 p.m. when the sun is at its strongest. During this time, UV radiation is at its most intense and most damaging to the skin. If you must go outside, be sure to take full sun protection measures.
Precautions: Be careful on the road to sun protection
1. Be cautious with sensitive skin
Sensitive skin should be even more cautious when protecting from the sun. Choose an alcohol-free, fragrance-free, sunscreen product that is suitable for sensitive skin, and do a small skin test before use to make sure it doesn't cause an allergic reaction.
2. Sun protection isn't just for summer
UV rays are available all year round, and sun protection shouldn't be limited to summer. Even on cloudy or cloudy days, UV rays can still penetrate the clouds and cause damage to the skin. Therefore, no matter how the seasons change, sun protection must not be relaxed.
3. Pay equal attention to sun protection and whitening
Sunscreen is not only to prevent tanning, but also an important means to prevent skin aging and pigmentation. At the same time, the use of products containing whitening ingredients, such as vitamin C derivatives, arbutin, etc., can help to lighten the dark spots that have formed and brighten the complexion.
4. Pay attention to sun protection in special areas
Delicate areas such as lips and eyes also need sun protection. Choose lipsticks and eye creams that contain sunscreen ingredients to provide extra protection for these special areas. In addition, the scalp is a part of the skin, so you should also pay attention to sun protection, wear a sunscreen hat or use a hair care product with sun protection function.
By following the above practical guidelines and precautions, we can build our own sunscreen system more scientifically and comprehensively, so that the skin can get the most intimate care while enjoying the sun.