Summertime means fun in the sun, but it also means increased exposure to harmful UV rays. Sunburns can be painful, uncomfortable, and even harmful in the long term.

While there are plenty of topical treatments available to soothe and heal sunburns, you can also combat sunburn from within by eating foods that are rich in vitamins, minerals, and antioxidants. Here are the top 30 foods you can eat to fight sunburn naturally.

1. Watermelon

Watermelon is a delicious and hydrating summer fruit that has a high concentration of lycopene, a powerful antioxidant that can protect your skin from UV radiation. It also contains vitamin C, which can help repair damaged skin cells and collagen.

2. Tomatoes

Tomatoes are another great source of lycopene and vitamin C. Eating tomatoes can help prevent sun damage, reduce inflammation, and improve overall skin health.

3. Carrots

Carrots are rich in beta-carotene, which can help protect your skin from sunburn by boosting your skin’s natural resistance to UV radiation. This antioxidant can also help repair skin damage, reduce inflammation, and improve skin elasticity.

4. Sweet Potatoes

Like carrots, sweet potatoes contain high levels of beta-carotene. This root vegetable can help reduce sun sensitivity and protect your skin from free radical damage caused by sun exposure.

5. Leafy Greens

Dark leafy greens like spinach, kale, and collard greens are great sources of vitamins A, C, and E, which can help protect your skin from sun damage and promote healthy skin cell growth.

6. Avocado

Avocado is rich in healthy fats, vitamins C and E, and antioxidants like beta-carotene and lutein. This fruit can help moisturize dry skin and protect against sun damage.

7. Berries

Blueberries, strawberries, raspberries, and blackberries are all rich in antioxidants that can help fight sun damage and inflammation. These fruits also contain vitamin C, which can help repair damaged skin cells and protect against further damage.

8. Papaya

Papaya is a tropical fruit that is rich in antioxidants like beta-carotene, vitamin C, and lycopene. These nutrients can help protect against sun damage and promote healthy skin cell growth.

9. Green Tea

Green tea contains powerful antioxidants called catechins, which can help protect against sun damage and improve overall skin health.

10. Turmeric

Turmeric is a spice that is known for its anti-inflammatory properties. It can help reduce sunburn pain and redness, as well as improve overall skin health.

11. Dark Chocolate

Dark chocolate is rich in antioxidants like flavanols, which can help protect against sun damage, increase skin hydration, and improve overall skin texture.

12. Nuts

Almonds, walnuts, and other nuts are great sources of vitamin E, which can help protect your skin from sun damage and improve overall skin health.

13. Salmon

Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and improve overall skin health. It also contains vitamin D, which is important for healthy skin and bone growth.

14. Red and Yellow Bell Peppers

Bell peppers are rich in vitamin C, which can help protect your skin from sun damage and promote healthy skin cell growth. Red and yellow bell peppers are particularly high in vitamin C.

15. Broccoli

Broccoli is a cruciferous vegetable that is rich in a variety of vitamins and minerals, including vitamin C, vitamin A, and vitamin K. Consuming broccoli can help protect your skin from sun damage and reduce inflammation.

16. Pineapple

Pineapple is rich in an enzyme called bromelain, which can help reduce inflammation and promote healthy skin cell growth. This tropical fruit also contains high levels of vitamin C and antioxidants.

17. Grapes

Grapes are a great source of resveratrol, a powerful antioxidant that can help protect against sun damage and reduce inflammation.

18. Cucumber

Cucumber is a refreshing and hydrating vegetable that is rich in vitamin C and caffeic acid, a powerful antioxidant that can help protect your skin from UV radiation.

19. Oranges

Oranges are a great source of vitamin C, which can help protect your skin from sun damage and promote healthy skin cell growth. Eating oranges can also help reduce inflammation and improve overall skin health.

20. Ginger

Ginger is a root spice that is known for its anti-inflammatory properties. Consuming ginger can help reduce sunburn pain and redness, as well as improve overall skin health.

21. Beets

Beets are a great source of antioxidants like betalains and vitamin C. These nutrients can help protect your skin from sun damage and reduce inflammation.

22. Kiwi

Kiwi is a sweet and tangy fruit that is packed with vitamin C, vitamin E, and antioxidants like lutein and zeaxanthin. These nutrients can help protect your skin from sun damage and promote healthy skin cell growth.

23. Garlic

Garlic is a herb that is known for its anti-inflammatory properties. Consuming garlic can help reduce sunburn pain and redness, as well as improve overall skin health.

24. Turmeric Milk

Also called Golden Milk, this beverage is made by blending turmeric with milk and other spices like ginger and cinnamon. Consuming turmeric milk can help soothe sunburn pain and inflammation, as well as improve overall skin health.

25. Red Grapes

Red grapes contain a compound called proanthocyanidin, which can help protect your skin from sun damage and reduce inflammation. Drinking red wine in moderation can also provide similar benefits.

26. Olive Oil

Olive oil is rich in antioxidants like vitamin E and polyphenols, which can help protect your skin from sun damage and reduce inflammation. Consuming olive oil can also help improve overall skin health and moisture.

27. Dark Leafy Vegetables

Dark leafy vegetables like arugula, mustard greens, and swiss chard are rich in vitamins and minerals that can help protect your skin from sun damage and reduce inflammation.

They are also low in calories and high in fiber, making them a great addition to any diet.

28. Soy

Soy contains compounds called isoflavones, which can help protect your skin from sun damage and improve overall skin health. Eating soy-based foods like tofu and edamame can provide these benefits.

29. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread are rich in antioxidants like vitamin E and can help improve overall skin health. They are also high in fiber and other nutrients that can support overall health and wellness.

30. Water

While not a food, water is essential for healthy skin and can help prevent dehydration and sunburn. Drinking plenty of water throughout the day can help keep your skin hydrated and healthy.