In addition to sunscreen, certain foods like cocoa and red wine can help save skin from too much sun.

You may be able to boost your skin’s ability to protect itself from too much sun exposure by what you eat. Research is showing that diet and supplements can help minimize the signs of sun’s damaging rays in combination with a correctly administered sunshine routine.

Some sun each day boosts your mood and is an ideal source of vitamin D. However, too much sun can create free radicals, which damage cells. Antioxidants can help clean up free radicals before they can cause damage.

Cocoa, fish oil, lycopene (a carotenoid found in tomatoes, apricots, pink grapefruit, guava, watermelon and red fruit that acts as an antioxidant), and grapes can provide UV protection.

A study published in The Journal of Nutrition in 2006 showed that consuming 300 milligrams of cocoa (flavanols) daily for 3 months reduced sunburn, improved dermal thickness and hydration, and decreased roughness and scaling of the skin in otherwise healthy middle-aged women.

More recent studies show that fish oil supplements, rich in EPA, provide internal protection against UV damage in healthy adults and also improve skin elasticity in healthy women.

Red wine, which is high in naturally occurring antioxidants, provides some UV protection within 40 minutes of consumption. In addition, green and white tea; vitamin A, C, and E; coffee; lutein (kale, broccoli, spinach, parsley, and basil); berries; pomegranate; turmeric; ginger; and seaweed have been shown to provide internal UV protection.

Coenzyme Q10 supplements may also assist in sun protection by suppressing the inflammatory response of skin when exposed to oxidation stress like UV rays.

Diet and supplements are not a substitute for good sunscreen. However, if used in combination, they may lend added sun protection and help minimize damage.

Source: Natural Beauty by Sherrie Strausfogel
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Spiced Zucchini

Ingredients

* 1 tablespoon olive oil
* 1 teaspoon whole cumin seeds
* 1.5 pounds zucchini (about 3 mediums) cut into ½ inch-thick rounds
* Coarse salt and ground pepper

Directions

1. In a 12-inch skillet, heat oil over medium-high. Add cumin seeds; cook, stirring constantly, until fragrant and sizzling, about 30 seconds.

2. Add zucchini; reduce heat to medium. Cook, stirring occasionally, until lightly browned and tender, 6 to 7 minutes. Season with salt and pepper. Serve.

Serves 4

Source: Everyday Food
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Mexican Summer Salad

Ingredients
Dressing:

* 2 teaspoons whole cumin seeds
* 2 teaspoons whole coriander seeds
* 1 chile de arbol (with seeds) torn into very small pieces or 1/2 teaspoon chili flakes* see Cook’s Note
* 1/4 cup pine nuts
* 1/2 cup extra-virgin olive oil
* Kosher salt and freshly ground black pepper

Salad:

* 3/4 cup pitted and halved black kalamata olives
* 3/4 cup pitted and halved green olives
* 3/4 cup halved assorted colored cherry or grape tomatoes
* 1/4 cup chopped fresh cilantro leaves
* 8 ounces Mexican Cotija or feta cheese, cubed

Directions

1. In a small, dry skillet, toast the cumin seeds, coriander seeds, chile, and pine nuts over medium-high heat, stirring constantly, until fragrant, about 3 minutes. Transfer the dressing to a serving bowl and whisk in the olive oil. Season with salt and pepper, to taste.

2. Add the olives, tomatoes, cilantro and cheese. Toss gently to combine and serve.

Serves 4

Source: Mexican Made Easy

This post was provided by Laurence Martinaud, a TSH Practitioner Member.