Proper and balanced diet protects the skin from harmful UV rays - HOW TO GET A NICE AND HEALTHY SUMMER SKIN

AS RECOMMENDED BY: Aneta Nikolovska, Industri Servis

Proper nutrition represents a very important part of preparing our skin before our sun exposure.

Protection from the potential dangers that high UV rays can cause starts at our plate. There are no cosmetic products that will protect the skin like a proper and balanced diet. Proper nutrition protects our skin from free radicals that destroy collagen and elastin which are the most important components of a healthy skin.

By consuming certain foods on a daily basis, you can prevent early aging of the skin and signs of wrinkles. You can also protect the skin from UV radiation, stimulate its regeneration and reduce the possibility of allergic reactions from prolonged sun exposure.

Therefore, it is important to eat food that has evidently powerful photoprotective effect, during the summer, which thanks to their ingredients act as a natural protective factor.

At this time of the year, in addition to the daily intake of water, it is very important to consume foods such as carrots, tomatoes, eggplant, dark green leafy vegetables (spinach, chard, kale), peas, peppers, berries (blueberry, raspberry, strawberry, currant), apricots, watermelon, melon, olive oil, cocoa, walnuts, flaxseed, green tea.


Carrots, due to the fact that they are rich in carotenoids, can provide a powerful protection of our skin from damage caused by the sun. By consuming carrots on a daily basis, you make your skin more resistant to UV rays.


The lycopene contained in tomatoes is a very important carotenoid and antioxidant with a powerful photoprotective effect, which has the ability to neutralize free radicals that occur during prolonged sun exposure. The redder the tomato, the higher the lycopene content. Tomatoes raise the level of procollagen in our body and prevent skin aging that can be caused by the sun. For better absorption of fresh tomatoes, it is best to consume it with cold pressed olive oil. Prepare yourself a nice tomato sauce or boiled tomato juice.

Dark green leafy vegetables

Spinach, chard and kale vegetable are powerful source of carotenoids with strong antioxidant effect (lutein, zeaxanthin, beta-carotene). Make a delicious salad of spinach or other leafy vegetable with cold pressed olive oil or seed and lemon oil.

Green Tea

Green tea contains many polyphenolic compounds that protect our skin from UVA and UVB rays, make it stretched and healthy and reduce the harmful effects of prolonged sun exposure. The EGCG antioxidant from the green tea acts to reduce the inflammations of the skin, so consume 2-3 cups of green tea daily, especially in summer.