When the weather is hot, the skin faces many negative impacts from ultraviolet (UV) rays, high temperatures and dehydration.
Some foods rich in vitamins, minerals and antioxidants can help enhance resistance to sun damage, contributing to maintaining healthy skin.
First of all, red, orange or yellow vegetables and fruits such as tomatoes, carrots, pumpkins, papayas and mangoes are very good foods for the skin. These types contain a lot of beta-carotene and lycopene - antioxidant compounds that can protect skin cells from the effects of UV rays. In particular, lycopene in tomatoes is believed to help reduce skin redness and sun damage when supplemented regularly.
In addition, fruits rich in vitamin C such as oranges, tangerines, grapefruits, kiwis and strawberries are also very necessary in the summer. Vitamin C participates in the collagen production process, helping to maintain skin elasticity and support the recovery of damage caused by environmental impacts. At the same time, this is also a powerful antioxidant that helps neutralize free radicals created when the skin is exposed to sunlight.
Green leafy vegetables such as spinach, kale and Malabar spinach are also rich sources of vitamin E and many other beneficial nutrients. These ingredients contribute to protecting cell membranes, reducing the risk of premature aging and supporting maintaining natural moisture for the skin. Nuts such as almonds, walnuts and sunflower seeds contain many healthy fats, helping the skin become soft and increasing the ability to resist harmful factors from the environment.
An indispensable factor in protecting skin in hot weather is drinking enough water. Water helps maintain moisture for the skin, supports the detoxification process and limits dryness due to dehydration. Besides filtered water, fresh fruit juice or coconut water are also suitable choices to replenish fluids for the body.
A diet rich in green vegetables, fresh fruits, nuts and enough water can help support the skin against the harmful effects of sunlight.
However, nutrition is only a part of the skin protection process. To achieve the best effect, it is necessary to combine with using sunscreen, wearing sunscreen clothes and limiting exposure to harsh sunlight for a long time.
