5 foods to help reduce sunburn, prevent skin cancer – VnExpress

Carrots, pomegranates, orange juice… can help skin damaged by the sun, help heal faster and reduce the risk of cancer.

Sunburn can be uncomfortable in the short term and increases your risk of developing certain cancers over time. Eating some of the following foods after a sunburn can reduce symptoms, benefit the skin.


Carrots are one of the best foods to eat when your skin is sunburnt thanks to beta carotene (a precursor to vitamin A). Beta carotene is a type of carotenoid (a form of pigment in plants), found in many natural foods with orange and yellow colors such as carrots, sweet potatoes, cantaloupe… Green leafy vegetables such as spinach are also a good source of beta carotene cornucopia.

Carotenoids accumulate in the outer layer of the skin to form a barrier against environmental influences including ultraviolet (UV) radiation. It aids in anti-aging by promoting skin elasticity and moisturizing, reducing the development of wrinkles and age spots. Research by German and Saudi scientists shows that adding enough beta carotene in the diet can help protect the skin from damage caused by UV rays.

Carrots contain substances that help protect against the effects of UV rays. Image: Freepik

Orange juice

Pure orange juice can provide 15% of the recommended daily amount of vitamin D. This drink also provides antioxidants, polyphenols, boosting water to the cells.

According to a 2016 University of California (USA) study, polyphenols can reduce the harmful effects of UVA and UVB radiation on the skin. Polyphenols are antioxidant molecules found in many foods such as oranges, grape seeds, green tea, chocolate… Research published in the American Journal of Dermatology in 2017 shows that vitamin D in the diet has can quickly reduce inflammation caused by sunburn. Research published in the journal Carcinogenesis also shows that a high intake of citrus is associated with a reduced risk of developing basal cell carcinoma (a type of skin cancer).


Fruits like pomegranates can also help heal sunburns. Pomegranate is rich in polyphenolic substances that have anti-inflammatory, antioxidant and cancer prevention benefits. In a study by the David Geffen School of Medicine (USA) in 2019, pomegranate juice and pomegranate extract both showed an effect compared to a placebo against cell damage caused by UVB rays.

Pomegranate is rich in anti-inflammatory and antioxidant properties.  Photo: Freepik

Pomegranate is rich in anti-inflammatory and antioxidant properties. Image: Freepik


Dishes made from tomato paste are good for skin health, useful after sunburn. Tomato powder contains lycopene, a carotenoid that can help protect the skin. In a study published in the British Journal of Dermatology, people who ate 55g of tomato paste with 10g of olive oil daily for 12 weeks experienced less redness from UV exposure than those who didn’t eat tomato paste. Other studies have also found that eating tomatoes reduces the risk of certain cancers.

Fermented milk

Fermented dairy products such as kefir are made by adding beneficial bacteria and/or yeast to milk. Follow Verywell Health (USA), fermented milk with lactic acid bacteria has been shown to support DNA repair and improve skin immunity after sunburn. If fermented milk contains hydrolyzed collagen (collagen peptide) which can promote healthier skin.

Eating well can help you feel better after a sunburn, but it’s best to avoid too much sun exposure. You can prevent it by not going out at times of the strongest sunlight, if you have to be outdoors, you should choose a place with shade, an umbrella… Wear a hat with a brim to help cover your face. , ears and back of the neck. Use a broad-spectrum sunscreen that can block UVA and UVB rays.

Kim Uyen
(Follow Verywell Health)


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