Oral sunscreen pills have been a trending topic in recent years, especially during the summer months. With just one pill a day, you no longer have to worry about reapplying sunscreen or dealing with sticky residue. This “protect your skin from within” approach has quickly gained popularity among busy women. But is it enough? The short answer from dermatologists is: not quite, and it cannot replace topical sunscreen.
Oral sunscreen pills have become a phenomenon in recent years.
According to Dr. Le Thai Van Thanh, Head of Dermatology and Aesthetics at the University Medical Center in Ho Chi Minh City, oral sunscreen pills work by providing antioxidants such as extracts from Polypodium Leucotomos, a Central American fern, as well as green tea, vitamins C and E, beta-carotene, or lycopene. These active ingredients help reduce inflammation, prevent DNA damage, limit pigment-causing skin darkening, and support slowing down the aging process caused by sunlight.
However, oral sunscreen pills do not create a physical barrier to protect the skin from the direct impact of UV rays, which is the primary function of topical sunscreen.
External protection methods remain the top priority in shielding your skin from UV rays.
“Oral sunscreen pills can only play a supportive role and cannot replace topical sunscreen, especially in intense sunlight or prolonged outdoor activities,” asserted Dr. Van Thanh. Therefore, the right choice is to combine topical sunscreen, which acts as an external barrier, with oral supplements, which provide internal support.
Sun protection is not just about cosmetics
However, this does not mean that women cannot enhance their sun protection from within. A healthy, sun-resistant skin relies not only on external products but also on internal health. Here are five groups of natural sun-protective foods that will not only nourish your skin but also help you build a strong defense against harsh sunlight.
Carotenoid-rich foods: Brighten your skin with natural pigments
Carotenoids are a group of orange, red, and yellow pigments commonly found in carrots, pumpkin, tomatoes, mangoes, and gac. These pigments not only provide color but also have the ability to absorb UV rays, reduce sunburn reactions, and prevent cell oxidation. Among them, beta-carotene and lycopene have been most extensively studied for their effectiveness in endogenous sun protection.
Nutritionists recommend juicing carotenoid-rich fruits and vegetables to enhance the body’s absorption. A glass of carrot, orange, and gac juice in the morning will not only brighten your skin but also boost your energy during hot summer days.
Carotenoid-rich fruits are reliable companions for women’s skin health during the summer.
Citrus fruits: Boost immunity and reduce skin darkening
When it comes to vitamin C, citrus fruits like oranges, grapefruits, tangerines, and lemons come to mind. Vitamin C neutralizes free radicals formed when the skin is exposed to ultraviolet rays, thereby reducing inflammation, preventing skin darkening, and supporting cell regeneration.
A glass of orange juice in the morning not only provides energy but also acts as a natural vaccine, helping your skin withstand sun damage. Additionally, incorporating citrus fruits into salads or smoothies is a simple yet effective way to benefit from their vitamin C content.
Start your day with a glass of orange juice for healthy skin and natural sun protection.
Green tea and cacao: Powerful antioxidants
Green tea contains EGCG, a potent antioxidant that prevents DNA damage caused by UVB rays. It helps soothe inflammation and slows down skin aging induced by sunlight. Pure cacao and berries such as blueberries and strawberries are rich in polyphenols, which minimize oxidation when exposed to sunlight.
During the summer, instead of drinking hot tea, you can opt for iced tea with mint or cacao with plant-based milk—a delicious and nutritious way to soothe your skin from within.
Matcha, a popular beverage choice, also has the added benefit of supporting sun protection from within.
Fatty fish and seeds: Fighting inflammation at the cellular level
Fatty fish such as salmon, mackerel, and herring, combined with chia seeds, walnuts, or flaxseed oil, provide abundant omega-3 fatty acids, which are essential for combating inflammation. When the skin is exposed to UV rays, the inflammatory response is one of the main causes of damage and premature aging. Omega-3 helps stabilize skin cell membranes, reduce redness, and enhance skin regeneration.
Including fatty fish in your meals at least 2–3 times a week, along with seeds as snacks, will create a healthy foundation for your skin to withstand the sun’s rays.
Healthy fats not only contribute to anti-aging but also help mitigate the impact of UV rays on the skin.
Green leafy vegetables: UV filters that enhance skin durability
Not only are they beneficial for your eyes, but lutein and zeaxanthin found in spinach, kale, broccoli, and beets can also filter blue light and ultraviolet rays when regularly consumed. These vegetables help soothe the skin, reduce skin darkening, and strengthen the lipid layer that protects skin cells.
You can incorporate green leafy vegetables into salads, blend them into fruit smoothies, or add them to detox juices. They are an excellent choice for a refreshing and gentle sun-protective boost during the summer.
Green leafy vegetables are a must-have in the daily menu for women who want to protect their skin from sun damage and oxidation while also reducing the appearance of dark spots.
Instead of consuming individual foods, women can also combine these food groups to create delicious and nutritious juices that not only benefit the skin but also help protect against UV rays.
Learn a simple juice recipe that can help support your sun protection efforts.
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