Adding sweet potatoes and leafy greens: A natural "shield" for the skin
Illustration: InternetSweet potatoes
Orange-fleshed sweet potatoes contain abundant beta-carotene, a powerful antioxidant capable of neutralizing free radicals. These are the agents that cause skin damage upon exposure to UV rays.
A study published in 2020 in the journal BBA - Molecular and Cell Biology of Lipids indicated that beta-carotene can absorb a portion of UV rays while minimizing sun-induced damage. As a result, adding sweet potatoes to the diet can help reduce the severity of sunburns and better protect the skin.
Furthermore, sweet potatoes are rich in vitamins C and E, two important nutrients in the collagen synthesis process. This helps the skin maintain elasticity, limits the formation of wrinkles, and signs of premature aging.
Sweet potatoes are nutrient-dense yet beneficial for weight control due to their high complex carbohydrate and fiber content.
The soluble fiber in sweet potatoes has the ability to form a gel in the digestive tract, slowing down the digestion process. Consequently, you will feel full longer and have less tendency to eat more.
A review analyzing 48 studies showed that increasing dietary fiber intake for at least 12 months was associated with a weight loss of at least 5% of body weight.
Additionally, sweet potatoes contain about 77% water and 13% fiber, providing sustainable energy without excessive calories. This is a key factor in weight loss mechanisms, where the body expends more energy than it consumes.
An 8-week study on 58 office workers published in Health also noted that those who replaced one meal a day with white sweet potato-based foods lost about 5% of their body weight and body fat.
However, it must be emphasized: there is no "miracle cure" for weight loss. Sweet potatoes are only effective as part of a balanced, diverse, and long-term diet.
Leafy greens
Leafy greens such as kale, spinach, or collard greens are rich in lutein and zeaxanthin, two antioxidants that play a role in supporting skin protection against sun damage.
Besides, leafy greens provide a range of important vitamins like A, C, E, K, and folate. These nutrients help reduce inflammation, increase collagen production, and slow down skin aging.
Therefore, adding green vegetables every day is not only good for overall health but also contributes to increasing the skin's "resistance" to UV rays.
Leafy greens are also low-calorie but fiber-rich foods, helping to create a feeling of fullness and maintaining body hydration. This is an important factor in the weight loss journey.
Notably, leafy greens also contain thylakoids, plant compounds associated with increased satiety and appetite control. Some studies show that thylakoids can help regulate hunger feelings, thereby reducing food consumption.
However, scientists also note that more research is needed to clearly confirm the effectiveness of thylakoids when added through natural foods instead of supplement form.
So from today, to protect against the sun, start with what you eat every day. Leafy greens and sweet potatoes, with their abundant antioxidant and fiber content, both help protect the skin from UV rays and support scientific weight loss.
Alongside this, do not forget to apply sunscreen, you can take additional sun protection pills, and increase physical activity... you will have both healthy skin and a balanced physique.