Five foods that will help protect you from the sun
Wearing sunblock and drinking plenty of fluids are well known defenses against the harmful effects of the sun.
But Rebecca Myrowitz, a nutritionist, in the Greater Baltimore Medical Center's Comprehensive Obesity Management Program, says food is important too.
"It's getting nicer outside, and people are enjoying the weather," she said. "It's important to wear sunblock and drink fluids, but don't forget about food."
Fruits and vegetables have protective qualities for skin, as well as hair and nails, because they contain vitamins, minerals and anti-oxidants, she said.
But there are others high in biotin, omega 3s, manganese, copper, vitamin E, and protein.
Here are her five picks to mix things up:
+Sunflower seeds: They are an excellent source of vitamin E. which is an antioxidant that provides protecton from damage caused in cells by free radicals. UV radiation from the sun causes free radicals in the body that can mutate DNA and lead signs of aging and cancer.
+Almonds and Greek yogurt: They both have biotin, a B vitamin that is a natural skin protectant. Greek yogurt is higher in protein than regular yogurt, 18 grams of protein vs. 6 grams. Protein supports skin, hair and nails, which are most susceptible to damage when exposed to sunlight.
+Salmon: It's an excellent source of anti-inflammatory omega-3s. Low-grade inflammation increases a person's risk for cancer. It also helps lower cholesterol.
+Quinoa: This looks like a grain but is the seed of a plant, that is becoming more common in stores. It contains magnesium and copper, which make an enzyme that protects the skin from free radicals.
So if you are wondering about good-for-you-foods for summertime, Myrowitz hopes you think of these.
"Sunblock for the outside, these foods for the inside," she said.
Associated Press photo of almond-incrusted salmon