Tomatoes and Tomato Paste
Research has consistently supported the benefits of tomatoes for sun protection.
Watermelon
Another of Dr. Kattas go-to sources of lycopene is the summer staple watermelon.
Watermelon contains about 40 percent more lycopene than an equal amount of tomatoes, according to astudy.
Discover how certain nutrient-rich foods can help protect your skin against harmful UV rays.
The deep red parts of the watermelon have significantly more lycopene than any yellow or greenish parts.
Skin biopsies also showed less DNA damage and fewer dead skin cells.
The powder used in the study was equivalent to about 214 cups of grapes per day.
When the researchers tried it with humans, the results were similar.
By inhibiting the oxidative stress, polyphenols suppress inflammation and reduce the death of skin cells.
The effect in humans was not much compared with topical sun protection, though, says Dr. Elmets.
The effect is mild, probably equivalent to an SPF of 2.
In other words, dont quit your sunscreen.
Herbs such as oregano are concentrated sources of antioxidants, and may protect against free radicals, according toresearch.
Cocoa
A reason to eat more chocolate?
Ellagic acid is commonly found in raspberries, strawberries, and cranberries.
It isnt clear if the effects are the same when eatingberries, so further research is needed.
Regular orange juice consumption posed less risk, though not insignificant.
She recommends avoiding celery juice, though, because it can become a concentrated source of psoralen.
I always recommend whole foods over juicing, she says.
Alison Ozgur, RDN, is a wellness expert with advanced training in whole-food, plant-based nutrition.
Ozgur has led numerous lectures and workshops at the Miraval Arizona Resort and Spa in Tucson.
She is pursuing a third masters degree in global health from Arizona State University.
Cristina Holtzer is a writer, food lover, and social media pro based in Brooklyn, New York.
Her work has been published by Kitchn,Pittsburgh Magazine, PublicSource, and other outlets.
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