Ultraviolet rays cause various damage to our skin. It also increases the risk of age spots, sagging skin, and skin cancer.
However, you can also protect yourself from UV rays through your diet. By consuming foods rich in nutrients that protect against UV rays, you can protect your skin and live a healthy life.
Contents
- Nutrients effective against UV rays
- Vegetables and fruits recommended for UV protection
- Protein recommended for UV protection
- Recommended drinks to protect against UV rays
- Recommended cooking methods to protect against UV rays
- Recipes that are effective against UV rays
- Precautions for meals to protect against UV rays
- Meals that protect against UV rays and the future
Nutrients effective against UV rays
UV rays not only age your skin and cause spots, wrinkles, and sagging, but also increase the risk of skin cancer. There are ways to protect yourself from UV rays, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can also protect your skin by consuming nutrients that are effective in protecting against UV rays in your diet. .Nutrients that are effective in protecting against UV rays include:
・Vitamin A
Vitamin A plays a role in maintaining skin health. A lack of vitamin A causes the skin to become dry, making it more prone to aging such as wrinkles and sagging skin. Vitamin A is found in large amounts in green and yellow vegetables and fruits such as carrots, pumpkin, spinach, broccoli, kiwifruit, and strawberries.
・Vitamin C
Vitamin C plays a role in protecting the skin from damage caused by ultraviolet rays through its antioxidant properties. A lack of vitamin C can lead to premature aging, such as age spots and wrinkles. Vitamin C is found in large amounts in fruits and vegetables such as lemons, grapefruit, strawberries, kiwifruit, bell peppers, and broccoli.
・Vitamin E
Vitamin E plays a role in protecting the skin from damage caused by UV rays through its antioxidant properties. A lack of vitamin E can lead to premature aging, such as age spots and wrinkles. Vitamin E is found in large amounts in nuts, seeds, and vegetable oils such as almonds, peanuts, pumpkin seeds, olive oil, and avocados.
・Lycopene
Lycopene is a red pigment found in large amounts in tomatoes. Lycopene has antioxidant properties that help protect your skin from damage caused by UV rays. A lack of lycopene can lead to premature aging, such as age spots and wrinkles.
·Polyphenol
Polyphenols are antioxidants found in foods such as grapes, red wine, green tea, and chocolate. Polyphenols play a role in protecting the skin from damage caused by UV rays. A lack of polyphenols can lead to premature aging, such as age spots and wrinkles.
In order to take in nutrients that are effective in protecting against UV rays, make sure to eat a well-balanced diet. If you can't get enough nutrients through food alone, we recommend using supplements.
Vegetables and fruits recommended for UV protection
It is important to take measures against UV rays from the outside, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can protect your skin more effectively by taking measures against UV rays through your diet. can. Ultraviolet rays damage your skin and cause age spots, wrinkles, and sagging skin. It also increases your risk of skin cancer. There are ways to prevent UV rays, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can also protect yourself from UV rays through your diet.
Foods recommended to protect against UV rays include:
·Carrot
Carrots are rich in beta-carotene. Beta-carotene is converted into vitamin A in the body and plays a role in maintaining skin health.
·tomato
Tomatoes are rich in lycopene. Lycopene has antioxidant properties that help protect your skin from damage caused by UV rays.
·broccoli
Broccoli is rich in vitamin C. Vitamin C plays a role in protecting the skin from damage caused by ultraviolet rays through its antioxidant properties.
·Kiwi fruit
Kiwifruit is rich in vitamin C and vitamin E. Vitamin C and vitamin E play a role in protecting the skin from damage caused by UV rays through their antioxidant properties.
·orange
It is rich in vitamin C and has the ability to prevent skin aging. You can eat it raw or make juice and drink it.
·blueberry
Blueberries are rich in polyphenols. Polyphenols play a role in protecting the skin from damage caused by ultraviolet rays through their antioxidant properties.
By actively consuming these foods, you can effectively protect yourself from UV rays. However, to protect yourself from UV rays, in addition to diet, you should also take measures such as applying sunscreen, wearing a parasol or hat, and avoiding the shade.
Additionally, if you are unable to get enough nutrients through food alone, we recommend using supplements.
Protein recommended for UV protection
In order to take measures against UV rays through your diet, it is important to actively consume foods rich in protein, which protects your skin from UV rays. Proteins that protect the skin from UV rays include:
Fish, salmon, tuna, sardines, mackerel beans, firm tofu, silken tofu, fried tofu, natto, eggs, chicken, and pork These proteins have the ability to promote the production of collagen, which maintains skin elasticity. It also has the ability to prevent skin aging.
Proteins that are effective in protecting against UV rays include:
·Salmon
It is rich in DHA and EPA. DHA and EPA have anti-inflammatory properties.
・Tuna is rich in vitamin E. Vitamin E has antioxidant properties.
・Sardines are rich in vitamin D. Vitamin D helps promote calcium absorption.
- Contains abundant savanna iacin. Niacin has the ability to promote blood circulation in the skin.
・Tofu is rich in isoflavones. Isoflavones have the role of supporting the function of female hormones.
- Rich in egg biotin. Biotin helps maintain skin health.
・Chicken is rich in selenium. Selenium has antioxidant properties.
・Pork is rich in vitamin B6. Vitamin B6 helps promote collagen production.
Incorporating these proteins into your daily diet is effective in protecting against UV rays. Be especially conscious of your intake in the summer, when you are often exposed to ultraviolet rays.
Recommended drinks to protect against UV rays
Drinks that are effective in protecting against UV rays include:
·water
Water helps replenish fluids lost due to UV rays. Hydration also helps prevent skin from drying out.
·Vegetable juice
Vegetable juices are rich in antioxidants such as vitamin C and beta-carotene. These antioxidants help protect your skin from damage caused by UV rays.
・Fruit juice
Fruit juices are rich in antioxidants such as vitamin C and beta-carotene. Fruit juices also help keep you hydrated.
·Green Tea
Green tea is rich in polyphenols such as catechins. Polyphenols play a role in protecting the skin from damage caused by UV rays. Green tea also has a diuretic effect and helps relieve swelling.
·Oolong Tea
Oolong tea is rich in polyphenols such as catechin and amino acids such as theanine. Catechin and theanine play a role in protecting the skin from damage caused by ultraviolet rays. Oolong tea also has relaxing effects.
·roasted green tea
Hojicha is rich in polyphenols such as catechin and amino acids such as theanine. Catechin and theanine play a role in protecting the skin from damage caused by ultraviolet rays. Hojicha also has a fragrant flavor.
·Herb tea
There are many different types of herbal tea, but herbal teas that are effective in protecting against UV rays include rosehip tea, chamomile tea, and rooibos tea. These herbal teas have antioxidant and moisturizing properties that help protect your skin from damage caused by UV rays.
·milk
Milk is rich in nutrients such as vitamin A and vitamin E. These nutrients help protect your skin from damage caused by UV rays. Milk is also rich in calcium. Calcium plays a role in maintaining bone health.
・Soy milk
Soy milk is rich in nutrients such as vitamin A and vitamin E. These nutrients help protect your skin from damage caused by UV rays. Soy milk is also rich in soy isoflavones. Soy isoflavones act similar to the female hormone estrogen, and are expected to have beautifying effects.
·Yogurt
Yogurt is rich in nutrients such as vitamin A and vitamin E. These nutrients help protect your skin from damage caused by UV rays. Yogurt is also rich in lactic acid bacteria. Lactic acid bacteria play a role in regulating the intestinal environment.
Keep your skin beautiful and your body healthy by actively consuming drinks that are effective in protecting against UV rays.
Recommended cooking methods to protect against UV rays
Ultraviolet rays damage your skin and cause age spots, wrinkles, and sagging skin. It also increases your risk of skin cancer. There are ways to prevent UV rays, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can also protect yourself from UV rays through your diet.In order to protect yourself from UV rays through your diet, it is important to actively consume foods that are rich in nutrients that absorb UV rays. Nutrients that absorb UV rays include:
・Vitamin A
・Vitamin C
・Vitamin E
・Lycopene/Polyphenols These nutrients are found in large amounts in vegetables, fruits, seafood, beans, nuts, etc.
Some cooking methods that are effective in protecting against UV rays include:
・Steaming, boiling, boiling, sautéing, and grilling are effective ways to protect against UV rays because they do not easily destroy nutrients that absorb UV rays.
You can also get more nutrients from vegetables and fruits if you eat them without peeling them.
Keep your skin beautiful and your body healthy by combining cooking methods and ingredients that are effective against UV rays.
・Steaming the cooking method requires less time to apply heat and can maintain moisture content, making it less likely to destroy nutrients that absorb UV rays.
For example, if you want to steam broccoli, simply add the broccoli to boiling water and steam for 3 to 4 minutes to maintain its crispy texture.
- The simmering cooking method also reduces the amount of time it takes to apply heat and maintains moisture content, making it less likely to destroy nutrients that absorb UV rays.
For example, when boiling carrots, add the carrots to the boiling water and simmer for 10 to 15 minutes to soften them and reduce the loss of nutrients.
- Boiling The boiling method also requires less time to apply heat and maintains moisture content, making it less likely to destroy nutrients that absorb UV rays.
For example, when boiling potatoes, add the potatoes to boiling water and boil for 15 to 20 minutes to maintain their fluffy texture.
・Sauté The sautéing method is a method of frying ingredients in a frying pan. By lowering the heat and using more oil, nutrients that absorb UV rays are less likely to be destroyed.
For example, if you want to sauté cabbage, heat some oil in a frying pan and fry the cabbage over low heat. When the cabbage begins to soften, turn off the heat immediately to maintain its sweetness and crispy texture.
・Grilling Grilling is a method of grilling food by placing it on a grill. By lowering the heat and using more oil, nutrients that absorb UV rays are less likely to be destroyed.
For example, when grilling fish, coat both sides of the fish with oil and grill over low heat. Once the fish is cooked, turn off the heat and turn off the heat immediately so that the fish meat becomes fluffier.
By using these cooking methods and actively consuming foods that contain nutrients that absorb UV rays, you can take measures against UV rays.
You can also get more nutrients from vegetables and fruits if you eat them without peeling them.
Keep your skin beautiful and your body healthy by combining cooking methods and ingredients that are effective against UV rays.
For example, if you want to sauté cabbage, heat some oil in a frying pan and fry the cabbage over low heat. When the cabbage begins to soften, turn off the heat immediately to maintain its sweetness and crispy texture.
・Grilling Grilling is a method of grilling food by placing it on a grill. By lowering the heat and using more oil, nutrients that absorb UV rays are less likely to be destroyed.
For example, when grilling fish, coat both sides of the fish with oil and grill over low heat. Once the fish is cooked, turn off the heat and turn off the heat immediately so that the fish meat becomes fluffier.
By using these cooking methods and actively consuming foods that contain nutrients that absorb UV rays, you can take measures against UV rays.
You can also get more nutrients from vegetables and fruits if you eat them without peeling them.
Keep your skin beautiful and your body healthy by combining cooking methods and ingredients that are effective against UV rays.
Recipes that are effective against UV rays
Ultraviolet rays damage your skin and cause age spots, wrinkles, and sagging skin. It also increases your risk of skin cancer. There are ways to prevent UV rays, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can also protect yourself from UV rays through your diet.
Here we will introduce some effective recipes for UV protection.
・Carrot juice Carrots are rich in beta-carotene. Beta-carotene is converted into vitamin A in the body and plays a role in maintaining skin health. Carrot juice is an easy-to-make recipe for protecting against UV rays.
・Tomato soup Tomatoes are rich in lycopene. Lycopene has antioxidant properties that help protect your skin from damage caused by UV rays. Tomato soup is a perfect UV protection recipe for the cold season.
・Broccoli salad Broccoli is rich in vitamin C. Vitamin C plays a role in protecting the skin from damage caused by ultraviolet rays through its antioxidant properties. Broccoli salad has a refreshing taste and is the perfect UV protection recipe for summer.
・Kiwifruit yogurt Kiwifruit is rich in vitamin C and vitamin E. Vitamin C and vitamin E play a role in protecting the skin from damage caused by UV rays through their antioxidant properties. Kiwifruit yogurt is a UV protection recipe that is perfect for breakfast or snacks.
・Blueberry smoothie Blueberries are rich in polyphenols. Polyphenols play a role in protecting the skin from damage caused by ultraviolet rays through their antioxidant properties. Blueberry smoothie is an easy-to-make UV protection recipe.
Enjoy delicious meals while protecting yourself from UV rays with these recipes.
Precautions for meals to protect against UV rays
In order to take in nutrients that are effective in protecting against UV rays, make sure to eat a well-balanced diet. If you can't get enough nutrients through food alone, we recommend using supplements.
However, there are some things to be careful about when eating meals that protect against UV rays.
・Be careful not to overdo it.It is important to take in nutrients that are effective in protecting against UV rays, but overdosing can actually be harmful to your health. For example, taking too much vitamin A can cause symptoms such as headaches, nausea, and dizziness. Also, taking too much vitamin C can cause symptoms such as diarrhea and nausea.
・Ensure adequate hydration
When exposed to UV rays, your body loses water through sweat. When you're dehydrated, your skin becomes drier and more susceptible to damage from UV rays. Therefore, be sure to drink enough water before and after exposure to UV rays.
・Reduce sugar intake
Sugar causes inflammation in the body. Inflammation worsens UV damage. Therefore, refrain from consuming sugar before and after exposure to UV rays.
- Refrain from drinking alcohol
Alcohol not only causes dehydration but also destroys vitamin C in the body. Vitamin C plays a role in protecting your skin from damage caused by UV rays. Therefore, refrain from consuming alcohol before and after exposure to UV rays.
-Eat more vegetables and fruits
Vegetables and fruits are rich in antioxidants such as vitamins C and E and lycopene. Antioxidants help protect your skin from damage caused by UV rays. Therefore, eat lots of vegetables and fruits before and after exposure to UV rays.
- Pay attention to your overall eating habits Even if you are only careful about eating foods that protect against UV rays, if your overall eating habits are disrupted, the effectiveness of UV protection will decrease. Make sure to eat a well-balanced diet and keep your eating habits regular.
Eating a diet that protects you from UV rays is important to keep your skin healthy. However, be careful not to overdo it or mix it up with other foods, and don't forget to adjust your overall diet.
In order to protect yourself from UV rays through your diet, it is important to actively consume foods that are rich in nutrients that absorb UV rays.
Maintain beautiful skin and a healthy body by actively consuming meals that are effective in protecting against UV rays.
In addition to diet, there are other ways to protect yourself from UV rays, such as:
-Eat more vegetables and fruits
Vegetables and fruits are rich in antioxidants such as vitamins C and E and lycopene. Antioxidants help protect your skin from damage caused by UV rays. Therefore, eat lots of vegetables and fruits before and after exposure to UV rays.
- Pay attention to your overall eating habits Even if you are only careful about eating foods that protect against UV rays, if your overall eating habits are disrupted, the effectiveness of UV protection will decrease. Make sure to eat a well-balanced diet and keep your eating habits regular.
Eating a diet that protects you from UV rays is important to keep your skin healthy. However, be careful not to overdo it or mix it up with other foods, and don't forget to adjust your overall diet.
Meals that protect against UV rays and the future
Ultraviolet rays damage human skin and cause age spots, wrinkles, and sagging skin. It also increases your risk of skin cancer. There are ways to prevent UV rays, such as applying sunscreen, wearing a parasol or hat, and avoiding the shade, but you can also protect yourself from UV rays through your diet.In order to protect yourself from UV rays through your diet, it is important to actively consume foods that are rich in nutrients that absorb UV rays.
Maintain beautiful skin and a healthy body by actively consuming meals that are effective in protecting against UV rays.
In addition to diet, there are other ways to protect yourself from UV rays, such as:
・Apply sunscreen
・Wear a parasol or hat
・Avoid the shade
・Avoid long-term exposure
・Replenish water frequently
By taking measures against UV rays, you can maintain beautiful skin and a healthy body. It can also reduce the risk of things like skin cancer.
Let's start with what each individual can do to protect themselves from UV rays.
・Wear a parasol or hat
・Avoid the shade
・Avoid long-term exposure
・Replenish water frequently
By taking measures against UV rays, you can maintain beautiful skin and a healthy body. It can also reduce the risk of things like skin cancer.
Let's start with what each individual can do to protect themselves from UV rays.
