The expert advises

Protect your skin from the sun from the inside

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Foto av Joona Laulajainen

In addition to a quality and good sunscreen, did you know that you can build sun protection from the inside? And you don't have to go further than the kitchen to find ingredients that can protect your skin. Fruit and vegetables contain a lot of antioxidants that help the skin's barrier to become less prone to irritation and loss of moisture.

Tomatoes, grapefruit and watermelon

Tomatoes are an excellent source of lycopene, an antioxidant pigment belonging to the carotenoids, which may play a role in protecting against sunburn. In one study, sun-damaged skin was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks. If you consume about three tablespoons of tomato paste every day for 10 weeks, you can see towards the end of the period that the skin does not show the same level of sun damage. While fresh tomatoes are otherwise beneficial, lycopene is actually better absorbed when tomatoes are cooked, especially with olive oil. Other lycopene-rich foods include pink grapefruit and watermelon.

Sweet potatoes and spinach

Sweet potatoes and spinach are rich in beta-carotene, another carotenoid that helps reduce skin redness when exposed to UV light. Spinach is also loaded with lutein, another skin-protecting carotenoid.

Berries, pomegranate and grapes

The following berries and fruits offer sun-protective polyphenols: raspberries, strawberries and pomegranate provide ellagic acid, while red grapes are rich in resveratrol.

Oranges, grapefruit and kiwi

Oranges, grapefruit and kiwi are loaded with vitamin C, which protects against free radical damage from the sun that can cause skin aging. In one study, a higher intake of vitamin C was associated with fewer wrinkles and reduced dryness.

Fat fish

According to research, a diet rich in omega-3 from fish oil can reduce the risk of getting sunburned. Salmon, sardines, herring and trout are all excellent sources of omega-3.

Flax seeds and walnuts

Plant-based omega-3 fats are also important for skin health. They prevent moisture loss from cells, keeping the skin supple, and they are a source of the skin-protecting antioxidant vitamin E.

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Crack your sunscreen

To boost the skin further, it can be valuable to take concentrated forms of antioxidants, for example products with omega-3 and vitamin C.

A+ Omega-3 is a food supplement with highly concentrated fish oil that contains the important fatty acids DHA and EPA and in a larger dose than standard fish oils on the market. These fatty acids are essential, which means that they must be supplied via the diet, above all in the form of fatty fish. A+ Omega 3 is manufactured in Norway and the fish used in the fish oil is Friends of the Sea certified, which confirms its origin and sustainability.

A+ Vitamin C provides a whopping 500 mg of vitamin C and 50 mg of citrus bioflavonoids per tablet. The Time Release function means that the active content is released slowly in the digestive system and is completely dissolved after 4 hours. The concentration in the blood then becomes more even over time.

Prepare the skin from the inside with a nutritious smoothie

This smoothie recipe contains plenty of ingredients that boost the skin from within. Among other things, lycopene, an antioxidant found in red fruits and vegetables that can protect the skin against sun damage. Vitamin C is a powerful antioxidant that protects the skin against the aging effect of free radicals, as well as protects the skin against sun damage. Beta-carotene is an antioxidant that protects against sun damage, premature aging, sun eczema and sunburned skin, and promotes skin pigmentation.


1 avocado

1 piece of turmeric

1 piece of ginger

2 carrots

3 bunches of kale

1 cup raspberries

1 cup blueberries

1/4 broccoli

1 apple

1 tbsp coconut oil

Do this

Mix with water and drink! The recipe is enough for two people.

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