These products have to be in the summer diet

The sun can be not only a good friend but worst enemy if you treat it lightly.

From the harmful effects of UV rays need to be protected – not only outside but inside. Today we will talk about foods rich in antioxidants, which you must include in your summer diet.

Colorful fruits and vegetables

Its bright color fruits and vegetables are required to carotenoids – plant pigments, among which the most beneficial antioxidant lycopene. It is abundant in many orange and red fruits and vegetables, but the real champion on the content is tomato. Numerous studies have found that regular consumption of tomato paste or tomato juice reduces the likelihood of sunburn by 30-40 percent.

Fish and seafood

The seafood contains high amounts of omega-3 polyunsaturated fatty acids, which protect the body from free radicals. For effective summer protection is recommended to eat fatty fish at least twice a week. If you are not a big fan of fish, the daily rate of omega-3 in the body can be filled with fish oil (good, now it can be taken in capsules, not even a feeling of unpleasant taste).

Green tea

Scientists have proved that regular consumption of green tea may reduce the risk of skin cancer by 30-40 percent. The thing is that the refreshing drink is rich in polyphenols – powerful antioxidants that protect the body from harmful free radicals. By the way, on the basis of green tea you can make a variety of refreshing summer drinks – just chill the tea and add lemon, mint or honey to taste.

Leafy vegetables

Green leafy vegetables such as Kale, spinach, various lettuces, fennel, parsley possess anti-cancer properties. They are rich in antioxidants and other nutrients that reduce the risk of skin cancer.

Cocoa and dark chocolate

Cocoa is famous for its high content of flavonoids – plant substances with antioxidant properties. As a result of one of studies have shown that people who regularly consume cocoa or dark chocolate, the risk of getting a sunburn or some other “solar” issue, 25 percent less.

However, do not forget that diet is only one of the two main components of effective protection from the sun. The second external protection. Recently, we talked about how to choose the right sunscreen for your phototype.

In addition, basking under the rays of the sun, you need to remember the 9 main rules of safe sunbathing.

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