The sun can be harsh on our skin, causing sun damage and premature aging. Though it’s important to apply sunscreen, wear protective clothing and minimize direct sun exposure, we can also fight against these effects through the foods we eat.

1. Berries

Berries are packed with antioxidants, which help to protect our skin from damage caused by free radicals.

Free radicals are molecules produced by the sun, pollution and other environmental factors, which can damage our skin cells and cause premature aging. Some of the best berries to eat for skin protection include blueberries, raspberries, strawberries and blackberries.

2. Tomatoes

Tomatoes contain a powerful antioxidant called lycopene, which has been shown to protect the skin from sun damage.

Eating tomatoes regularly or incorporating them into your diet through dishes like salads, sauces or soups can help to increase your lycopene intake and reduce the risk of sunburn.

3. Green Tea

Green tea is rich in polyphenols, which have been shown to have anti-inflammatory and antioxidant properties. Regular consumption of green tea can help to protect the skin from UV radiation, reduce skin redness and improve skin elasticity.

4. Leafy Greens

Leafy greens like spinach, kale and broccoli are packed with vitamins and minerals that help to support healthy skin.

They’re also rich in antioxidants like vitamin C and carotenoids, which can help to protect the skin from sun damage and prevent premature aging.

5. Fish

Fatty fish like salmon, mackerel and tuna are rich in omega-3 fatty acids, which help to reduce inflammation and improve skin health. They also contain vitamin D, which has been shown to protect the skin from sun damage and improve overall skin health.

6. Nuts and Seeds

Nuts and seeds are rich in antioxidants, healthy fats and nutrients that support overall skin health. Some of the best nuts and seeds for skin protection include almonds, walnuts, chia seeds and flaxseeds.

7. Avocado

Avocado is rich in healthy fats, antioxidants and vitamins that support overall skin health. It’s also packed with vitamin E, which has been shown to protect the skin from sun damage and scarring.

8. Dark Chocolate

Dark chocolate is rich in flavonoids, which have been shown to improve skin hydration, thickness and elasticity. It’s also been shown to protect the skin from sun damage and reduce skin inflammation.

9. Watermelon

Watermelon is packed with antioxidants, vitamins and minerals that support overall skin health. It’s also rich in lycopene, which has been shown to protect the skin from sun damage and prevent premature aging.

10. Whole Grains

Whole grains like brown rice, oats and quinoa are rich in vitamins, minerals and antioxidants that support overall skin health. They’re also high in fiber, which can help to reduce inflammation in the body and promote healthy skin from within.