Summer is generally associated with care-free days of having fun in the sun and simply playing in the surf. Though the question remains, at what cost? The American Cancer Society estimates that there will be approximately

60,000 new cases of skin cancer in the United States this year alone, but even with this information we continue to march ourselves out to the beach or pool with high hopes of achieving that oh so coveted bronze skin.

So in addition to rubbing on the SPF, here are some additional tips on which foods you can add to your diet that may actually help to prevent sun damage this summer.

Blueberries
Emerging research from Asia, shows that the antioxidant, anthocyanin, found in blueberries actually helps to  prevent premature aging and wrinkling, by protecting the skin’s collagen from sun. Add to oatmeal or make into a cool smoothie.

Tomatoes
Lycopene, a potent antioxidant found in the tomato, has been shown to increase the skin’s protection against the sun. A recent study showed that regular consumption of tomatoes lead to a 30 % increase in the skin’s ability to protect against UV rays!  Add tomatoes to salads, pasta dishes, or slice and drizzle tomatoes with olive oil and top with cracked pepper.

Olive Oil
So instead of spreading on the tanning oil this summer, think about ingesting it, olive oil that is. Abundant in antioxidants, olive oil has been shown to help decrease the effects of the sun’s damage on the skin when consumed moderately in the diet.  Use in place of margarine or butter when cooking.

Salmon
Omega-3 fatty acids are essential fats, meaning they have to come from your diet, and are found in abundance in salmon. Omega-3’s actually repair the skin from the inside out and can help prevent against external threats such as the sun. Try including Omega-3 rich foods in your diet two times per week.
 
Legumes
High in protein and biotin, legumes or beans can really help improve the look of your skin this summer. Inadequate intake of biotin, an essential vitamin, will lead to dry skin which can be further exacerbated by sun. Protein helps to build and repair cells that can be damaged by sun exposure. Aim for 3 cups of legumes or beans per week.