Consume lots of greens and fish to protect from sun’s harmful rays

Just as the ultraviolet rays that come from the sun can speed up signs of aging, »»

Just as the ultraviolet rays that come from the sun can speed up signs of aging, they also boost the risk of cancer.

 The most effective antioxidant vitamins and minerals that can help you protect yourself from the potentially harmful rays of the sun are vitamins A, C and E, as well as zinc and selenium. Experts note that eating lots of spinach, green peppers, parsley and generally as many fresh fruits and vegetables as possible is highly advisable in this hot season. Dried nuts are also recommended as they contain high levels of vitamin E.

Dietician Nil Şahin Gürhan notes that while sunlight does provide many benefits, people must be careful to avoid the harm it can cause. She notes that in doing so, people must be more aware of how they eat in the summer and ensure their food choices make the most of available vitamins and minerals. Gürhan says that both milk and egg yolks contain lots of vitamin A, and that some of the leading foods that help use vitamin A in the body include spinach, green pepper, carrots, apricots, tomatoes and all citrus.

 “In order to get enough vitamin A, you should eat one egg every day, unless of course you have an allergy,” says Gürhan, adding: “In hot weather, you can drink ayran as a snack. Ayran contains lots of vitamin A, as well as riboflavin, vitamin D, vitamin B12, vitamin B6, calcium and phosphorus. And because of the salt added to it, it also is rich in the minerals sodium and chlorine. As for fish, it is a natural depot of zinc and selenium.”

Foods that are rich in magnesium

Gürhan also notes that foods such as chocolate, spinach, fatty cheeses, dark green leafy vegetables, hazelnuts, peanuts and walnuts are all very rich in magnesium. She even says that eating one or two squares of chocolate per day can really give people health benefits. She also points to some of the potential benefits of drinking mineral waters on a daily basis as a way to cool off as well as a way to boost the body’s mineral supply.