As the hot summer months continue, so do the threats of sun damage and painful sunburns. But did you know that certain nutrients (and foods) can actually help protect your skin from ultraviolet (UV) rays? While there’s no excuse to skip the sunscreen on sunny summer days (and all year-round, really), adding sun-protective foods to your diet can help further defend against sun damage. Here are a few examples: 1.
Berries Whether it’s raspberries, blackberries, blueberries, strawberries, goji berries, cranberries or otherwise, all berries help you stay protected in the sun (in combination with sunscreen). This is thanks to their vitamin C, flavonoid (and thus polyphenol), and carotenoid content. They make for the perfect simple snack on their own, or are delicious added to smoothies, oatmeal, cereal, baked goods, jams, sauces, and so much more.
2. Green tea A 2015 study found the catechins in green tea to be associated with UV protection and reduced skin inflammation. However, if tea isn’t your jam, coffee has been found to have very similar benefits due to its equally impressive plant compound content.
3. Carrots It may not come as a shock to hear that carrots are a great source of skin-boosting carotenoids given the similarities between their names. But, these root veggies also contain notable amounts of polyphenols, vitamin C, and niacin, making them a skin superfood.
The subtly sweet flavor of carrots pair perfectly in both sweet and savory dishes, from baked goods and smoothies, to stews, soups, and roasts. 4. Salmon When trying to include more omega-3s in your daily routine, many immediately turn to salmon as one of the best sources of these fatty acids.
This popular fish is also rich in astaxanthin, niacin, and vitamin E — a major bonus when skin health is a top priority. There’s so many ways to deliciously prepare this fish including roasting, grilling, searing or baking, and it melds nicely with a variety of different seasonings and spices too! 5. Chocolate As if we needed another reason to love chocolate, cacao and cocoa are excellent sources of antioxidant-rich polyphenols, helping to protect our skin from sun damage.
A 2016 study published in The Journal of Nutrition found cocoa to offer not only sun protection, but positive effects on skin elasticity and wrinkles. Opting for lower-sugar options like dark chocolate is a great way to reap the benefits. 6.
Tomatoes Tomato season just so happens to perfectly align with the high UV summer months. And how ironic, given these bright beauties also offer natural sunblock through their polyphenol, carotenoid (like lycopene), and vitamin C content. Whether you add them to salads, soups, sauces or pastas, it’s hard to go wrong with a perfectly ripe tomato.
7. Chia seeds The omega-3 fatty acids, polyphenols like flavonoids, niacin, and vitamin E in chia seeds benefit our immune, heart, and metabolic health while also protecting our skin. Chia seeds are super tasty in smoothies, overnight oats, chia pudding, and baked goods.
8. Bell peppers All peppers, but especially bell peppers, have a very similar nutritional profile to tomatoes, making them another great sun-protective choice. Full of vitamin C, lycopene, and flavonoids, bell peppers make for a delicious salad topper, romesco sauce base or stir-fry addition.
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