With summer quickly approaching, many people are seeking that perfect sun-kissed glow.

While getting some sun can give you a gorgeous tan, it’s important to remember that too much sun exposure can cause skin damage, including premature aging, sunburns, and an increased risk of skin cancer. Luckily, there are plenty of foods that can help you achieve a natural glow from the inside out.

1. Fruits and Vegetables Rich in Beta-Carotene

Beta-carotene is a powerful antioxidant that helps protect your skin from damage caused by the sun’s harmful UV rays. Foods rich in beta-carotene include carrots, sweet potatoes, spinach, kale, squash, cantaloupe, and apricots.

These foods can give your skin a beautiful, natural glow while also protecting it from damage.

2. Salmon

Salmon is an excellent source of omega-3 fatty acids, which help improve your skin’s elasticity and texture. It can also help reduce inflammation and redness caused by sun exposure.

For best results, try to consume oily fish like salmon at least twice a week.

3. Nuts and Seeds

Nuts and seeds are high in vitamin E, which can help protect your skin from sun damage. Almonds, sunflower seeds, and hazelnuts are all great sources of vitamin E.

They also contain healthy fats and other nutrients that can help give your skin a healthy, natural glow.

4. Green Tea

Green tea is loaded with antioxidants, which can help protect your skin from sun damage. It also has anti-inflammatory properties, which can help reduce redness and inflammation caused by sun exposure.

Drinking green tea regularly can help improve your skin’s overall health and appearance.

5. Berries

Berries are packed with antioxidants, which can help protect your skin from damage caused by the sun’s harmful UV rays. Blueberries, raspberries, and strawberries are all great choices.

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They are also rich in vitamin C, which can help brighten your skin and improve its overall appearance.

6. Dark Chocolate

Dark chocolate is rich in antioxidants called flavanols, which can help protect your skin from sun damage. It also contains compounds that can help improve blood flow to your skin, giving it a healthy, vibrant glow.

Just be sure to choose dark chocolate with at least 70% cocoa content to get the maximum benefits.

7. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that can help protect your skin from sun damage. Lycopene has also been shown to improve skin texture and reduce the appearance of fine lines and wrinkles.

For best results, try to consume cooked tomatoes, such as tomato sauce or tomato soup, as they contain more lycopene than raw tomatoes.

8. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, an important nutrient for skin health. Vitamin C helps stimulate collagen production, which can help improve your skin’s elasticity and firmness.

It also acts as an antioxidant, protecting your skin from damage caused by the sun and other environmental stressors.

9. Watermelon

Watermelon is rich in antioxidants, including lycopene and vitamin C, which can help protect your skin from sun damage. It also has a high water content, which can help keep your skin hydrated and looking plump and youthful.

Other fruits with a high water content, such as cucumbers and strawberries, can also be beneficial for your skin.

10. Olive Oil

Olive oil is rich in healthy fats and antioxidants, which can help improve your skin’s overall health and appearance. It also contains polyphenols, which can help protect your skin from sun damage.

Try cooking with olive oil or using it as a salad dressing to reap the benefits.