FD, London

You are absolutely right a diet rich in fruit and vegetables can help prepare your skin for exposure to the sun. In fact modern day sun care involves more than just slapping on the sun cream. Being sun smart involves protecting skin from UV damage from both the inside and out. We now know that compounds such as carotenoids and flavonoids are part of the light-protecting mechanisms in plants and they contribute to the prevention of UV damage in our skin as well.

When your skin is exposed to the sun free radicals are produced and these can, over time, damage the skin leading to premature ageing, immune suppression and potentially skin cancer. Our skin (just like plants) has an internal antioxidant defence mechanism which uses dietary antioxidants to protect it. For example, lycopene which is found in tomatoes and watermelon may reduce the skin's sensitivity to UV rays.

The evidence for this is growing with studies now noting an association between higher intakes of carotenoids from fruits and vegetables and a reduced risk of melanoma as well as a high intake of green leafy vegetables with a reduced risk of skin cancer. So make the most of this information by aiming to include a minimum of five portions of fruit and vegetables every day. Select a rainbow of colourful fruits and vegetables to optimise your intake of antioxidants. A glass of refreshing juice such as the Fruit Hit juices and smoothies is a good start to the day and many combine more than one fruit such as the apple, orange and mango juice (but they still only count as 1 of your 5 a day).

Fruits and vegetables are also rich in vitamin C which helps the body produce collagen, an important component for the health and integrity of the skin. Vitamin C is also an important antioxidant which fights free radical damage along-with vitamin E which is found in nuts and seeds as well as avocado.

Root vegetables like beetroot are rich in silica which is a mineral needed for beautiful skin, hair and nails so include beetroot in your main meals and as a snack. Beetroot crisps such as those by Applesnapz are dried not fried and have no added salt so are a much healthier option to regular vegetable crisps.

Extracts in green tea are thought to inhibit UV radiation from suppressing the skin's immune system, so replacing that cappuccino with a cup of green tea may be a wise move.

If you have overdone the sun worshipping then focus on anti-inflammatory foods such as oily fish, nuts and seeds. These reduce inflammation and the pain associated with burnt skin, they also supply protein which helps our skin cells regenerate.

And don't forget to drink a little more water than normal, this helps the body keep cool by promoting perspiration. If you find plain water boring try Cherryactive which is a sugar-free, preservative-free antioxidant rich drink which you mix with water.

Finally, the sun is at its hottest between 12 noon and about 3pm so minimise your exposure at this time and don't forget that sun creams and lotions play a vital part in skin protection and need to be applied regularly through the day especially after swimming or exercise.