SPF diet: the 10 foods to protect your skin from the sun

SPF: an acronym that stands for Sun Protection Factor.
SPF diet is the diet that allows us to increase our natural defenses against the novice effects of solar radiation on our skin.

Tomatoes have always been associated with skin protection: and in fact, thanks to the lycopene they contain, they can increase the body's defenses from the sun by 30%.

But there are many other foods that have the same beneficial effect on our skin.
Let's find them all!

First of all ... how does the SPF diet work?

UVA and UVB rays can increase the influx of free radicals into our body: it is therefore necessary to counteract this effect by taking foods with antioxidant properties that stimulate the production of collagen by our skin.

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Exposure to UV rays causes the caution of collagenase which destroys the collagen present in the skin and facilitates the influx of free radicals: normally our body naturally counteracts all these effects. But when the sun exposure is much higher and more frequent in summer, free radicals are in much greater quantities and can lead to premature aging of the skin.

Password: eat foods rich in water and bright colors! Together with vegetables they are in fact the most antioxidant of all.

And now finally the list of foods that protect us from the sun:

1. Pomegranate

Pomegranate is the richest source of polyphenols, which have anti-inflammatory as well as antioxidant properties. Nothing better to fight free radicals.

This fruit with a thousand properties is able to increase your natural defense against the harmful effects of the sun on your skin by 20%.

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2. Spinach

Spinach is rich in Coenzyme Q10, which acts as a shield from free radical damage.

This skin protective enzyme can also be found in peanuts, wheat seeds and whole grains. Put them all on the shopping list!

3. Tofu and soy milk

It's not just vegetarian stuff - everyone should incorporate these foods into their diet.

Soy in particular contains genistein which acts as an antioxidant and adjuvant in the production of collagen.

4. Broccoli

Broccoli is a great source of alpha lipoic acid (ALA), which is an antioxidant, fights fat, and is also a powerful anti-inflammatory. Additionally, broccoli contains isothiocyanates, which fight substances that can lead to cancer, including skin cancer and breast cancer.

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5. Strawberries

Colorful and tasty, you won't struggle to integrate strawberries into your diet. Which, if you don't know yet, are definitely protective of our skin, along with raspberries and blueberries.

All these foods, so beautiful to look at and just as good to eat, fight free radicals like the previous foods and stimulate the skin's production of collagen.
To eat for breakfast!

6. Goji berries

A special mention goes to Goji berries.
They are an extraordinary source of essential fatty acids, antioxidants, minerals, B vitamins and 18 amino acids. They are even a source of carotenoids, typically found in carrots.

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7. Cucumbers

Cucumbers are your precious allies if you care for a young and fresh skin.

At 96% made of water, they keep our skin well hydrated, an essential condition for the skin cells to cope with the influx of free radicals.

Also rich in vitamins, in particular folic acid, vitamins A and C. Finally, they also contain silica, a mineral that plays an important role in the conservation and protection of our tissues.

8. Cold water fish and flax seeds

Did you know that fish is also good for the skin?

Cold-water fish and flax seeds are excellent food sources of essential fatty acids (EFAs).
EFAs have amazing moisturizing abilities (we find them in beauty creams) and, when introduced through food, they help build and regenerate cell membranes as well as hydrate the cells themselves.
Stronger cells are the most formidable adversaries of free radicals!

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9. Eggs

Eggs contain lecithin, another ally substance in protecting the skin from the sun.

Lecithin is a vital nutritional component for our body because it repairs tissues and, like the essential fatty acids EFA, rebuilds cell membranes,

10. The Sparkling Orange Brigade! Carrots, sweet potatoes and oranges

Anything orange is synonymous with health and well-being when it comes to nutrition.

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Carrots, sweet potatoes and oranges are rich in vitamin A and vitamin C, heroic and legendary vitamins for the fight against free radical damage.
Feel free to eat carrots with hummus for a pleasant and healthy snack; sweet potatoes as a side dish at dinner (obviously not fried); and finally a nice glass of organic orange juice

That's all. Your skin will thank you.

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