Natural skin protection: How to prepare yourself from the inside against sunshine and UV radiation

Antioxidant vitamins are able to protect the skin from oxidative stress caused by solar radiation. Effective helpers of the skin during "UV stress" are vitamin C and vitamin E, which protect the cells from oxidative stress, as well as the carotenoids beta-carotene and lycopene, which are plant substances responsible for the wonderful orange-yellow-red color of numerous fruits and vegetables. For this reason, sun worshippers in the vacation paradise should pay particular attention to a diet rich in antioxidants. In summer, apricots, tomatoes, olive oil, red peppers, carrots and peaches as well as juicy tropical fruits invite feasting.

Astaxanthin is another natural carotinoid. Natural astaxanthin comes from the green microalgae haematococcus pluvialis, which, in the case of stress due to a lack of nutrition or water, extreme cold or strong sunlight, reacts by creating the characteristic red natural dye. People and animals absorb astaxanthin, which is responsible for the red colouration in crustaceans, lobsters and salmon, via the food chain. 

Zinc should also not be lacking in your nutrition. This trace element is involved in numerous processes in the body and contributes to maintaining normal skin. It plays a role in cell division, DNA synthesis, and immune defence. It also helps protect cells from oxidative stress. Good sources of zinc include animal products such as meat, offal, fish, eggs, and dairy products.

To achieve effective protection, nutrient stores must be well replenished at an early stage. You should include plenty of fruit and vegetables in your diet well before your summer holidays – ideally in combination with vitamin E-rich oils. And don’t forget to drink enough to compensate for heat-related fluid loss and prevent your skin from drying out. A daily cup of green tea not only cools the body but also provides valuable bio-active plant substances.

Remember that even the best sun diet cannot replace sunscreen. But it can provide valuable basic protection. People with sensitive skin should avoid direct sunlight and slowly accustom their skin to the sun. In any case, even before your holiday it is worth investing in a well-tolerated sunscreen with a high sun protection factor. Natural sunscreens such as coconut oil are usually well tolerated but can only protect the skin to a certain degree. Finding a shady spot under a palm tree would be best. Have a nice trip!