5 Foods That Can Protect Your Skin From The Sun

Protect Your Skin

Everybody loves the summer and looks forward to outdoor activities and sports, but most people tend to overlook the harmful effects of the sun’s UV rays. Over-exposure to the sun can cause eye problems, skin spots, premature wrinkles, sunburn, and more. In our previous blog, we discussed tips for protecting skin from harmful rays of sun. Here, we take a look at foods that can protect your skin from the harmful UV rays.


There are foods that protect your skin from the problems caused by the sun. We all know that SPF (Sun Protection Factor) is the primary and important factor that helps fight the harmful rays of the sun. This is the reason why it’s recommended you use sunscreen that offers SPF 30+. Experts say that there are certain foods that can act as an equivalent to SPF and would help to build up a natural protection layer for your body. Including foods containing vitamin C and lycopene in your diet is also beneficial as they absorb UVA and UVB radiation. Let’s take a look at the foods that can protect your skin from UV rays of the sun.

  • Watermelon

Watermelon is a storehouse of lycopen, which may protect against sun damage. It also contains vitamin C that can effectively protect your skin from the damage caused by UVA and UVB. Watermelon has more water content than other fruits and helps maintain the hydration level needed for soft, supple skin.

  • Tomatos

Like watermelon, tomatoes are also a treasure house of lycopene. Tomato and tomato-based products can effectively block UVB radiation from penetrating into the skin, neutralize the oxidation of free radicals, and reduce the effects of photo aging on the skin. So, adding a variety of tomato based products to your diet is the best way to build an effective shield against the harmful UV rays.

  • Nuts and seeds

Nuts and seeds like walnut, hemp seeds, flax and chia seeds contain omega-3 essential fatty acid. Omega-3 fatty acids are essential for maintaining the integrity of the skin and have anti-inflammatory effects. They also protect your skin from the effects of the sun. Even though it is an important fatty acid, omega-3 is not produced naturally in the body. That’s why it’s necessary to include foods that contain omega-3 in your diet. Nuts like almond and seeds like sunflower seeds are a storehouse of vitamin E, which helps your skin fight UV damage and look youthful.

  • Salmon

Salmon is also an important source of omega-3 fatty acids. It increases the skin’s immunity to rays of the sun. It also makes your skin capable of fighting against skin cancer. Salmon increases your skin’s ability to shield itself from the sun. As tuna also contains omega-3 fatty acids, include it in your diet along with salmon.

  • Carrots

Carrots provide triple protection from UV damage. This vegetable contains an ample amount of three nutrients — beta-carotene, lycopene and vitamin C. These nutrients effectively protect your skin from dangerous effects of the UV rays of the sun like photo damage, premature aging and skin cancer.

The list doesn’t end here. Other foods that protect against UV damage include:

  • Green tea
  • Grapes
  • Berries
  • Dark chocolate
  • Green leafy vegetables
  • Bell pepper

Maintaining a healthy diet is important to keep disease at bay and maintain healthy skin. Including the above mentioned food items in your diet will help protect your skin from the sun’s rays, but remember that they are not a substitute for sunscreen. Use sunscreen every day to prevent sun damage and skin cancer.