Foods That  Protect Your Skin from Sun Damage


Skincare awareness is on the rise, and we’re so glad it is! With all the new information and research available, we can finally protect ourselves adequately, especially when it comes to sun damage and all that comes with it. People are finally starting to realize the importance of SPF, wearing sun hats and other coverups. What if we told you there is another natural layer of protection you can add? Believe it or not, certain foods you consume can also aid in protecting your skin from the damaging effects of the sun’s intense UV radiation. This is exactly what we’re going to talk about in today’s article. So, let’s learn about foods that will repair and protect your skin from sun damage!

Sweet Potatoes

When it comes to sun damage, one of the biggest enemies to our skin is free radicals – compounds that cause cancer. Not only do they harm our skin cells, but they can also do damage to the cells inside our bodies. So, to fight these free radicals, we need to consume food rich in antioxidants. One of the most potent antioxidants is beta-carotene. And, you’ve guessed it, sweet potatoes are brimming with it.

Vitamin A is also found in beta-carotene, which implies that it also aids in cell regeneration and UV protection. Sweet potatoes are also abundant in vitamins C and E, which have been found to boost collagen formation, better skin texture, and even decrease puffiness around the eyes. All things considered, sweet potatoes are definitely the foods that will repair and protect your skin from sun damage.

Green Tea

Green tea is well-known for its ability to boost metabolism, but it’s also an excellent skin food. It is high in catechins, which have anti-inflammatory, antioxidant, and anti-aging benefits. All of these effects aid in fighting free radicals caused by the sun. Green tea also contains polyphenols. Polyphenols are plant components proven to help in cancer prevention by limiting blood flow to different locations where cancer might grow.

Another study showed that green tea reduces sun damage caused by UVA light and prevents a decrease in collagen. Collagen is the most prevalent protein in our bodies. It is responsible for the skin’s firmness and integrity.

Besides eating food that will boost your collagen production, you can achieve this with physical activity as well. Believe it or not, exercise gives you better skin in more ways than one. Therefore, if you start eating the right food and exercising regularly, your skin will soon begin to glow!


Besides being an absolute treat to your taste buds, blueberries also work their magic when it comes to sun damage. This delicious fruit is rich in antioxidants that are fighting off infamous free radicals. Wild blueberries are even more powerful when it comes to protecting your skin from sun damage. Additionally, blueberries are brimming with vitamin C. Vitamin C is famous for boosting collagen production in our skin. Therefore, if you want to start eating foods that will repair and protect your skin from sun damage, make sure to throw some blueberries in your cart next time you go grocery shopping.

This fruit is perfect in salads, oatmeals, cakes, pancakes, and it’s great for protecting you from sun damage.


Tomatoes are one of the greatest sources of lycopene, which is another key antioxidant to include in your diet on a daily basis, especially during the summer. The redder, more mature tomatoes contain more lycopene. Furthermore, it’s easier for our bodies to absorb lycopene if it’s in the form of cooked tomatoes. Therefore, we suggest you stock up on tomato soup, paste, and juice, especially on summer days. It’s also proven that tomato paste consumption improves the skin’s ability to protect itself from damaging UV radiation and reduces redness from sun damage.


Tomatoes are recognized for carrying lycopene, a red-colored antioxidant. Watermelons, on the Tomatoes are recognized for carrying lycopene, a red-colored antioxidant. Watermelons, on the other hand, have a much higher percentage. According to 2012 research, lycopene traps both UVA and UVB rays. However, it may take a couple of weeks for the skin to start working as a photoprotector.

After eating sweet and juicy watermelon regularly for a couple of weeks, lycopene can start acting as a natural sunblock. However, the researcher argued that it doesn’t necessarily replace other sun-protective measures such as SPF and sun-protective layers of clothing. On the other hand, this extra boost won’t harm you when it comes to anti-aging, and it’s perfect for your summer skincare routine.


Watermelon’s not only refreshing, but it’s also UV protective.

Sunflower Seeds

Sunflower seeds are full of vitamin E – a pretty powerful antioxidant. One ounce of hulled sunflower seeds has about two-thirds of an advisable daily intake of this vitamin. You can mix it into oatmeal, enrich a boring salad, or eat it as is. To obtain the maximum advantages from vitamin E, it’s ideal to acquire it through whole foods rather than pills. You can also find it in foods like nuts, eggs, whole grains, and green leafy vegetables.

What else can you find in seeds and nuts? Omega-3 essential fats. They are anti-inflammatory and assist in preserving the integrity of your skin. Omega-3s also support your body in naturally coping with the impacts of too much sun exposure.


Salmon is another food rich in omega-3 essential fats. Therefore, eating salmon will help you maintain a healthy fat layer just under your skin. This will both protect you from sun damage and prevent forming skin cancer cells. As a plus, it’s a natural anti-inflammatory and has an anti-aging effect. Therefore, its benefits are multi-layered.


Carrots are arguably most recognized for their potential to promote eye health, but a new study suggests that they can also be good for your skin. Beta-carotene, like lycopene, is a powerful antioxidant that helps shield your skin from damage caused by excessive sun exposure.

Carrots can even help to minimize your skin’s sensitivity to the sun. This implies that carrots can help you to avoid becoming sunburned if you’re caught outside without sunscreen. However, you can’t entirely rely on carrots to protect you from sun damage. They do their best work when in the mix with sunscreen.  You can find plenty of carrots in two of my products-my sunscreen, and night cream.


Whether baby or not, carrots are known to be one of the best sun protectors for your skin.


Eating healthy isn’t beneficial only for your health. It can also protect you from UV rays. In this article, we listed some of the best foods that will repair and protect your skin from sun damage. As you can see, these ingredients are something we often eat anyway. Therefore, now you know to increase daily intake of these foods. Not only will you be protected from sun damage, but your skin will be more glowy as well.