Health Care Above All
Health Care Above All

Can Salmon Protect Your Skin From The Sun?

If you spend summer vacation “soaking” sun, the food on your table can be the best protection (after creams with SPF) you can afford. Healthy omega – 3 fatty acids in fatty fish may enhance the protective layer of skin that protects you from harmful UV radiation.

This was also shown in the results of a research which involved more than 1,100 Australians. Scientists have studied their food habits for 5 years.

Respondents who ate more than 140 grams of fish rich in omega – 3 fatty acids, such as salmon and tuna, each week, have reduced their risk of developing pre-cancer skin damage by nearly 30 %.

Actinic keratosis is a common sign of chronic skin damage due to excessive sun exposure. These pre-cancer lesions, if not treated in time, can develop into skin cancer.

Scientists believe that omega – 3 fatty acids behave like a shield that keeps cells from damage caused by free radicals.

So this summer when you go at the beach remember bringing highly protective sunscreen (at least 30), hat with a wide brim, high-quality sunglasses that absorb 99 % to 100 % of UV rays, light summer clothes made of natural materials and reservation in a restaurant that serves seafood.

Here are some findings proving that food can maintain skin healthy

  • ·Researchers say that consuming foods rich in vitamin C (lemon, orange, strawberry, pepper, tomato …) help skin stay young and elastic, firm and damage resistant for a long time.

One of the major dermatological breakthroughs is discovering the ability of vitamin C to “resist” negative consequences which occur as a result of sun exposure.

This vitamin acts in a way that reduces damage caused by free radicals, joints that occur under the influence of external factors such as pollution, smoking, sunlight, and as a product of reactions happening in your body.


Accumulated free radicals cause extensive damage to tissues and almost “swallow” collagen and elastin, building components of skin, creating wrinkles at the beginning.

Vitamin C, a powerful antioxidant, neutralizes free radicals and thus prevents skin damage. Besides preventing damage, vitamin C plays an important role in regeneration of already damaged skin.

According to the American Dermatology Assotiation, daily intake of 500 – 1000 mg of vitamin C, can be very helpful in maintaining skin healthy. Collagen synthesis may be encouraged by applying creams containing vitamin C in form of L-ascorbic acid, because only in this form vitamin C can penetrate through skin layers and act protectively.

  • ·The study, which involved 177 men and women showed that those who consumed foods rich in olive oil, fruits and beans (beans, peas, green beans … ) have less wrinkles than those who consume full-fat dairy products and red meat.

Olive oil contains many beneficial and healing nutrients such as polyphenols, potent antioxidants which destroy free radicals, because they are not only good for the health of your skin but also for the entire organism.


  • ·German scientists proved that consuming tomato sauce, rich in lycopene, powerful antioxidant, reduces sun burns up to 40 %. For that purpose scientists recommend tomato-sauce therapy of 2 ½ tablespoons daily for 10 days.
  • ·Scientists claim that beta-carotene can preserve youthful appearance of skin by destroying free radicals that contribute to skin aging. Beta-carotene is one of the most powerful antioxidants and it can be found only in plants.This antioxidant is also called “natural umbrella” because it protects skin from harmful UV rays, reducing the activity of free radicals, which occur due to emission of UV rays, i.e. while sunbathing.

Results of numerous studies have shown that beta-carotene protects against acute and chronic skin damage caused by sun exposure. According to some studies, beta-carotene reduces damage of DNA molecules, and thus prevent development of degenerative diseases.


Regardless of the fact that experts still discuss about the effect beta-carotene provides, they still recommend consuming this supplement before exposing to sunlight or other sources of UV radiation.

Beta-carotene protects skin from harmful UV radiation, and except from sunscreen, experts recommend including it in food, especially few weeks before intensive sun exposure.

Beta-carotene is a widespread plant pigment found in fruits and vegetables with all shades of yellow and orange to dark green (carrot, melon, pear, apple, spinach). When your doctor recommends consuming “colored” fruit and vegetables, this actually means consuming food products rich in beta carotene.