Summer is the season for beach trips, picnics, and sunburns.

While sunscreen is always a must, did you know that certain foods can also help protect your skin from the harmful effects of the sun? Here are 10 foods that you should include in your diet for a healthy and sun-protected skin:.

1. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that helps protect your skin from damaging UV rays. Studies have shown that eating tomatoes can help reduce redness and inflammation caused by sunburn.

Add fresh tomatoes to salads, sandwiches or wrap, or use tomato sauce for pasta dishes.

2. Citrus fruits

Citrus fruits like oranges and grapefruits are high in vitamin C, which helps boost collagen production and protect your skin from oxidative damage caused by the sun. Snack on citrus fruits or make a refreshing citrus smoothie for a cool summer treat.

3. Green tea

Green tea is full of antioxidants called catechins, which have been shown to help prevent skin damage from UV light. Plus, it can also help soothe redness and inflammation caused by sunburn.

Sip on iced green tea throughout the day to stay hydrated and sun protected.

4. Leafy greens

Kale, spinach, and other leafy greens are packed with antioxidants that help protect your skin from the sun’s harmful rays. They also contain high amounts of beta-carotene, which can help with skin repair and rejuvenation.

Add leafy greens to salads and sandwiches, or blend them into a smoothie for a nutrient-packed drink.

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5. Salmon

Salmon is rich in omega-3 fatty acids, which can help prevent sunburn and reduce inflammation caused by UV rays. Plus, it can also help improve skin quality and elasticity. Grill some salmon for a delicious and healthy summer barbecue.

6. Dark chocolate

Dark chocolate contains flavonols, which have been shown to help protect skin from sun damage and improve skin hydration and thickness. Enjoy a piece of dark chocolate as a sweet treat and sun protection.

7. Watermelon

Watermelon is high in lycopene and vitamin C, two powerful antioxidants that help protect your skin from sun damage. Plus, its high water content can also help keep your skin hydrated and cool during hot summer days.

Enjoy watermelon on its own or add it to a fruit salad.

8. Almonds

Almonds contain vitamin E, which helps protect your skin from UV rays and prevent sun damage. They are also a great source of healthy fats and protein. Snack on almonds throughout the day or sprinkle them on top of salads or smoothie bowls.

9. Carrots

Carrots are high in beta-carotene, which your body converts into vitamin A and helps protect your skin from sun damage and promote skin cell turnover. They are also a great source of fiber and other nutrients.

Snack on baby carrots or add them to your smoothies and salads.

10. Sweet potatoes

Sweet potatoes are rich in beta-carotene, which helps protect your skin from sun damage and improve skin tone and texture. They are also a great source of fiber and other nutrients.

Grill some sweet potato wedges for a healthy and delicious summer side dish.