With the Summer season, beach days and outdoor BBQ’s upon us, it is time to talk about how to protect your skin from the sun. Ultraviolet (UV) rays are the #1 cause of skin cancer but lathering up with 100 SPF sunscreens are not exactly the best protection, especially since many popular sunscreens on the market are filled with chemicals, allergens, and hormone disruptors, or may not even provide as much protection as we assume. (To learn more about sunscreen ingredients in the brand you use check out the EWG’s 12th Annual Guide to Suncreens.) UV rays can cause free radicals that lead to wrinkles, sun spots, and aging. Below are important nutrients that can help beyond the sunscreen and protect you from the inside out.

Vitamin C helps to produce collagen and elastin in the body that help to keep the skin tight, moist, and young looking. Food sources of Vitamin C include: Papaya, Bell Peppers, Broccoli, Brussels Sprouts, Strawberries, Oranges, and Cauliflower.

Vitamin E protects polyunsaturated fatty acids in cell membranes from oxidation so it protects skin cells and can also protect DNA and lower inflammation. Its benefits increase when combined with vitamin C. Vitamin E can be found in almonds, spinach, and sunflower seeds.

Lycopene is a photochemical that can help protect the skin from sunburn. Lycopene is high in tomatoes, carrots, watermelon, and papaya.

Glutathione slows the body’s production of melanin, the pigment that helps the skin tan. Increasing glutathione won’t stop you from getting tan but can help prevent dark or age spots by getting rid of toxins and free radicals caused by UV rays. You can increase glutathione by consuming more sulfur containing foods like broccoli, kale, arugula, and garlic or by supplementing with our Glutathione PL-100

Vitamin D is made in the body when exposed to sunlight (UVB rays) so sunscreen can block the body’s vitamin D production. Optimal vitamin D levels can protect against skin cancer. Amount of sun exposure needed to have optimal vitamin D production can depend on distance from the equator, climate, time of year, age, skin tone, and multiple other factors. Supplementation in the form of D3 may be needed so I recommend having your levels checked by your healthcare provider to determine your status and needs.

To learn more about Vitamin D read: 12 Facts You Probably Never Knew About Vitamin D and Sunlight Exposure