Unfortunately, 1 out of the 3 different wavelengths of radiation reaching Earth by our dear sun is definitely harmful to us. It is known as the ultraviolet portion of the spectrum and can be split into 3 ranges, however we only concern ourselves with 2. UVA irradiance can penetrate down far into the dermis, ruining the collagen and suppleness of our skin. UVB burns the top layers. Both cause damage to our skin's DNA. Just as we can expect to be hit by the visible portion of the spectrum (light) when we wake up in the morning, we can expect to be hit by the ultraviolet portion too. There is no denying a sun-kissed glow (for me, the only thing that keeps my legs presentable) is really just a side effect of skin radiation.
I'm not going to delve into why you should wear sunscreen on your exposed skin everyday (but you should!). Instead, I'm going to name some foods you can eat to give yourself a little extra sun protection. These are great to eat when going to the beach, hiking, or just sitting on the couch next to a window all day. This is not a substitute for sunscreen, just an extra little tool for those concerned about the efficacy of their sunscreen. Why be concerned? When companies determine the SPF of a sunscreen the test subjects have a thick, goopy layer applied to them. I'm not willing to do that so I have to accept my SPF is really a fraction of what is printed on the bottle. However, I can ingest nutrients that valiantly throw themselves to the free radicals, a product of radiation. They lose their electrons and my cell's electrons are spared.
Lycopene, selenium, and vitamin C and E are the top four nutrients you want for fighting sun damage. One of the best sources of lycopene is tomato sauce/paste. This powerful antioxidant present in tomatoes has an increased bioavailability upon being cooked. Of course, you will still take in some lycopene if you eat a raw tomato. Watermelon, red bell pepper, grapefruit, and papaya are also good sources of lycopene (notice a trend in color?). Your best bet for selenium is seafood. Vitamin C is in high quantities in tomato, bell pepper, broccoli, papaya, and strawberry. Vitamin E can be found in tomato (such a magical fruit!), sunflower seeds, almonds, olives, avocado, and dark leafy greens.
So if you know you're going to be in the sun all day consider eating accordingly. Dinner beforehand could be shrimp fajitas with guacamole. Maybe watermelon cubes and a good trail mix as snacks the day of. Dinner afterwards could be a nice Italian dish with lots of tomato sauce paired with a spinach salad. Not too hard!
If interested, here's an article detailing a study on lycopene reported by The British Society for Investigative Dermatology.
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