Spending time outdoors soaking up the sun’s rays can be enjoyable, but it also comes with the risk of sunburn. Sunburn not only causes discomfort but also increases the risk of skin damage and, in severe cases, skin cancer.

While using sunscreen and taking other protective measures is important, incorporating certain foods into your diet can also help reduce the risk of sunburn. These foods contain nutrients that protect the skin from harmful UV radiation and promote overall skin health. Read on to discover 30 foods that can help safeguard your skin when you’re out in the sun.

1. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in antioxidants that help neutralize the harmful effects of UV radiation. They contain high levels of vitamins C and E, which protect the skin from sunburn and reduce oxidative damage.

2. Tomatoes

Tomatoes are packed with lycopene, a carotenoid pigment that acts as a natural sunscreen. Regular consumption of tomatoes can help reduce the risk of sunburn and protect the skin.

3. Berries

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants and vitamins that enhance skin health. These fruits contain high levels of vitamin C, which protects against sunburn and helps repair damaged skin.

4. Citrus Fruits

Oranges, grapefruits, and lemons are citrus fruits that are excellent sources of vitamin C. Vitamin C plays a crucial role in the synthesis of collagen and is known for its photo-protective effect, preventing sunburn and promoting skin health.

5. Watermelon

Watermelon not only helps keep you hydrated in the summer heat but also protects your skin from sunburn. It contains lycopene, which acts as a natural sunblock and helps protect the skin from UV damage.

6. Carrots

Carrots are rich in beta-carotene, a precursor to vitamin A. Beta-carotene helps protect the skin from sunburn and promotes a healthy complexion. Include carrots in your diet to enhance your skin’s natural defense against UV radiation.

7. Sweet Potatoes

Similar to carrots, sweet potatoes are rich in beta-carotene. Consuming sweet potatoes can help reduce the risk of sunburn and promote healthy, glowing skin.

8. Avocado

Avocado is a great source of healthy fats, vitamin E, and antioxidants. Vitamin E is known for its skin-protective properties, reducing sunburn risk and helping maintain skin elasticity.

9. Green Tea

Green tea is rich in polyphenols, which have been shown to have protective effects against UV damage. Regular consumption of green tea not only reduces the risk of sunburn but also helps fight against skin aging.

10. Dark Chocolate

Indulging in a bit of dark chocolate can benefit your skin’s health. Dark chocolate is loaded with flavonoids that help protect the skin against sunburn and increase hydration levels.

11. Broccoli

Broccoli is a cruciferous vegetable that contains a compound called sulforaphane, known for its anti-inflammatory and skin-protective effects. Including broccoli in your diet can help reduce the risk of sunburn.

12. Walnuts

Walnuts are an excellent source of omega-3 fatty acids, which help protect the skin from sunburn and improve overall skin health. Snacking on walnuts can provide an added layer of sun protection.

13. Almonds

Almonds are packed with vitamin E, which helps protect the skin from sun damage and soothes sunburned skin. Add a handful of almonds to your daily diet to boost your skin’s defense against UV radiation.

14. Green Leafy Vegetables

Similar to leafy greens, other green leafy vegetables like cabbage, arugula, and lettuce are also beneficial for skin health. These vegetables contain antioxidants and vitamins that support the skin’s protective barrier.

15. Red Bell Peppers

Red bell peppers are loaded with vitamin C, which helps combat free radicals generated by UV radiation. Consuming red bell peppers can help protect the skin from sunburn and promote collagen synthesis.

16. Pomegranates

Pomegranates are rich in antioxidants and polyphenols, which help protect the skin from UV damage and reduce inflammation. Enjoying this delicious fruit can provide an extra layer of sun protection for your skin.

17. Salmon

Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and act as a natural defense against sunburn. Including salmon in your diet can help reduce the risk of skin damage caused by UV radiation.

18. Flaxseeds

Flaxseeds are rich in omega-3 fatty acids, lignans, and antioxidants that promote skin health. Consuming flaxseeds regularly can help protect the skin from sunburn and maintain its natural glow.

19. Turmeric

Turmeric contains a compound called curcumin, which has antioxidative, anti-inflammatory, and skin-protective properties. Including turmeric in your diet can help reduce the risk of sunburn and soothe existing sun damage.

20. Spinach

Spinach contains high levels of beta-carotene, which helps protect the skin from sunburn and repairs damaged skin cells. Adding spinach to your meals can enhance your skin’s resilience to harmful UV radiation.

21. Kiwi

Kiwi is packed with vitamin C, vitamin E, and antioxidants that protect the skin from photo-aging and sunburn. Enjoying kiwi as a snack or adding it to your smoothies can support your skin’s defense against UV radiation.

22. Garlic

Garlic is known for its numerous health benefits, including its sun-protective effects. It contains sulfur compounds that help protect the skin from UV damage and reduce the risk of sunburn.

23. Green Peas

Green peas are rich in vitamins C and E, which promote skin health and provide protection against sunburn. Incorporating green peas into your meals can offer an additional layer of defense against harmful UV radiation.

24. Brazil Nuts

Brazil nuts are an excellent source of selenium, a mineral that plays a key role in protecting the skin from sun damage. Including a handful of Brazil nuts in your diet can enhance your skin’s natural defense against UV radiation.

25. Yogurt

Yogurt contains probiotics and lactic acid, which help improve the skin’s natural defense mechanisms and protect it from the harmful effects of the sun. Consuming yogurt regularly can help reduce the risk of sunburn.

26. Apricots

Apricots are rich in antioxidants and vitamins A and C, making them an excellent fruit for sunburn prevention. Enjoy apricots as a snack or incorporate them into your meals to support your skin’s health.

27. Asparagus

Asparagus contains antioxidants, vitamins A and E, and selenium, which help protect the skin from sun damage and reduce the risk of sunburn. Adding asparagus to your diet can provide an additional layer of sun protection.

28. Mushrooms

Certain mushrooms, like shiitake and maitake, contain a compound called ergothioneine, which has been found to protect the skin against UV damage. Including mushrooms in your meals can offer added sun protection for your skin.

29. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, antioxidants, and minerals that promote overall skin health. Consuming chia seeds can help reduce the risk of sunburn and support your skin’s natural defense mechanisms.

30. Dark Leafy Herbs

Leafy herbs like basil, cilantro, and parsley are rich in antioxidants that protect the skin from sun damage. Incorporating these herbs into your meals or enjoying them in salads can provide an additional layer of sun protection for your skin.