We all know one of those lucky women who looks years younger than she really is- and more often than not, it'll be down to good genes, a healthy diet &
staying in the shade. But while all of these do help, scientists are now discovering that what we eat can be just as important in helping to ward off the signs of ageing including damage done by the sun. We can reduce its harmful effects & boost our natural
sun protection by filling our bodies with
anti-oxidants.
Here the Nutrients that can help:
Vitamin C: Top of your list of essential foods in Summer should be rich in Vitamin C, which is widely thought to be one of the most powerful anti-oxidants around. Vitamin C-rich diet reduces wrinkles, perhaps because of its sun protection properties.
Find it in: Most fruits & Vegetables are naturally high in vitamin C, but if you want the real booster then go for citrus fruits, berries, black currants, kiwi fruits, guava & Water cress.
Vitamin A: Another vitamin which you should ensure you get enough of its betacarotene, which the body uses to make vitamin A. One study showed that taking supplements for 10 weeks helped to protect the skin from burning in the sun. However most nutritionists agree that it's better to get this nutrient from food, rather than supplements.
Find it in: Boost intakes safely by eating plenty of yellow & orange fruits & vegetables. Good sources include pumpkin, carrots, sweet potatoes, mangoes, apricots, broccoli & spinach.
Vitamin E: A potent anti-oxidant, vitamin E helps neutralize free radicles & protect cell membranes from attack. A research has found that supplementing 268 mg of vitamin E daily appeared to reduce the risk of sun damage to skin cells, & inhibit the production of cancer-causing cells. However, as with betacarotene, its better to get what you need by eating foods rich in vitamin E, as large doses could be harmful.
Find it in: Wheat germ, avocados, nuts, seeds, egg yolks & vegetable oils, particularly olive, sunflower, corn & soya oil.
Selenium: Skin cells containing selenium were less likely to be damaged by free radicles than those low in the mineral.
Find it in: Brazil nuts provide the recommended daily amount . Other good sources include fish, eggs, lamb, sunflower seeds & oats.
Omega 3 Fats: These play a crucial role in keeping the skin healthy & reducing the damaging effects of sunlight. This is because omega-3 Fats encourage the body to produce anti-inflammatory compounds, which help to slow even & even reverse signs of damage in the skin. In addition,salmon is also rich in compound called DMAE, which is thought to help increase muscle tone & prevent sagging.
Find it in : Oil rich fish, like sardines, salmon & mackerel, as well as tofu,Kale & walnuts.