When it comes to protecting our skin from the harmful effects of the sun, sunscreen isn’t the only solution. By incorporating certain superfoods into our diets, we can help fortify our skin from the inside out.

These 30 superfoods are packed with antioxidants, vitamins, and minerals that can combat sun damage and promote healthier, glowing skin.

1. Dark Chocolate

Dark chocolate is rich in flavanols, which can protect the skin against sunburn and improve hydration. Indulge in a small piece of dark chocolate to satiate your sweet tooth while giving your skin a boost.

2. Green Tea

Green tea contains catechins, a type of antioxidant that enhances the skin’s natural defense against UV radiation. Brew a cup of green tea and enjoy its numerous health benefits, including its ability to reduce inflammation and soothe the skin.

3. Tomatoes

Tomatoes are loaded with lycopene, a powerful antioxidant that can protect the skin from sunburn and reduce the risk of skin cancer. Add tomatoes to your salads, sandwiches, or enjoy them as a healthy snack.

4. Sweet Potatoes

Sweet potatoes are packed with beta-carotene, which converts into vitamin A in the body. Vitamin A helps protect the skin from sun damage and promotes a youthful complexion. Enjoy baked sweet potatoes as a nutritious side dish.

5. Berries

Blueberries, strawberries, raspberries, and blackberries are bursting with antioxidants that can neutralize free radicals caused by sun exposure. Snack on a handful of berries to satisfy your cravings and protect your skin at the same time.

6. Spinach

Spinach is rich in vitamins A, C, and E, all of which can improve skin health and offer protection against UV radiation. Add spinach to your salads, smoothies, or sautéed dishes for a nutrient-packed meal.

7. Almonds

Almonds are a great source of vitamin E, which acts as a natural sunblock. Munch on a handful of almonds as a snack or sprinkle some sliced almonds on top of your salads and yogurt.

8. Carrots

Carrots contain beta-carotene, which helps repair skin tissues and protects against sun damage. Snack on baby carrots or incorporate grated carrots into your meals for added nutrients and sun protection.

9. Salmon

Salmon is loaded with omega-3 fatty acids, which can reduce inflammation and boost skin elasticity. Enjoy grilled or baked salmon for a delicious and skin-friendly meal.

10. Avocado

Avocados are rich in healthy fats, vitamins C and E, and antioxidants that can protect and nourish the skin. Spread mashed avocado on your toast, add slices to your salads, or make a creamy guacamole.

11. Oranges

Oranges are packed with vitamin C, which helps repair and regenerate skin cells damaged by the sun. Squeeze fresh orange juice or enjoy the whole fruit for a refreshing snack.

12. Pomegranates

Pomegranates are rich in antioxidants and have anti-inflammatory properties, making them ideal for protecting the skin from sun damage. Add pomegranate seeds to your salads or snack on them for a burst of flavor and health benefits.

13. Oats

Oats possess anti-inflammatory properties and can help soothe sunburned skin. Enjoy a bowl of oatmeal topped with fresh fruits for a nourishing breakfast that benefits your skin too.

14. Kale

Kale is a superfood packed with vitamins A, C, and E, along with other skin-boosting nutrients like lutein and zeaxanthin. Add kale to your salads, smoothies, or sauté it as a delicious side dish.

15. Olive Oil

Olive oil is rich in antioxidants and healthy fats, making it excellent for protecting and nourishing the skin. Use it as a dressing for your salads or as a cooking oil for healthier meals.

16. Watermelon

Watermelon is not only hydrating but also contains lycopene, which can protect the skin from sun damage. Enjoy watermelon as a refreshing snack or blend it into a revitalizing smoothie.

17. Broccoli

Broccoli is packed with antioxidants, such as vitamins C and E, that can fight free radicals and protect the skin from sun damage. Add broccoli to stir-fries, salads, or enjoy it steamed as a side dish.

18. Turmeric

Turmeric contains curcumin, a potent antioxidant with anti-inflammatory properties. Incorporate turmeric into your cooking or try golden milk for a soothing and skin-protecting beverage.

19. Coconut

Coconut is rich in lauric acid, a type of fatty acid that can reduce inflammation and help heal sun-damaged skin. Enjoy coconut flakes as a snack or use coconut oil for cooking or skincare.

20. Bell Peppers

Bell peppers are packed with vitamin C, which can help repair and protect the skin from sun exposure. Include bell peppers in your salads, stir-fries, or enjoy them raw with hummus.

21. Brazil Nuts

Brazil nuts are a great source of selenium, an essential mineral that supports skin elasticity and protects against sun damage. Snack on a handful of Brazil nuts or incorporate them into your trail mix.

22. Kiwi

Kiwi is loaded with vitamin C and antioxidants that can aid in repairing sun-damaged skin and promoting collagen synthesis. Slice a kiwi and enjoy it as a snack or add it to your fruit salads.

23. Quinoa

Quinoa is a complete protein that contains amino acids necessary for repairing and rejuvenating the skin. Use quinoa as a base for salads, make quinoa bowls, or enjoy it as a side dish.

24. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, antioxidants, and fiber, which can help nourish the skin and protect it from sun damage. Sprinkle chia seeds on top of your yogurt, smoothies, or oatmeal.

25. Greek Yogurt

Greek yogurt contains probiotics and lactic acid, which can improve the skin’s natural barrier and soothe sunburns. Enjoy Greek yogurt on its own or use it as a creamy base for smoothies and dips.

26. Walnuts

Walnuts are packed with omega-3 fatty acids and antioxidants that can help combat inflammation and protect the skin from sun damage. Grab a handful of walnuts as a snack or sprinkle them over salads.

27. Red Grapes

Red grapes contain resveratrol, a powerful antioxidant that can protect the skin from UV damage and premature aging. Snack on red grapes or blend them into a refreshing smoothie.

28. Ginger

Ginger possesses anti-inflammatory properties and can help soothe sun-damaged skin. Incorporate ginger into your meals, drink ginger tea, or add it to your smoothies for a spicy kick.

29. Flaxseeds

Flaxseeds are rich in omega-3 fatty acids and fiber, which can promote healthy skin and reduce inflammation caused by sun exposure. Sprinkle ground flaxseeds over your meals or add them to your baked goods.

30. Aloe Vera

Aloe vera has long been used for its soothing properties on sunburned skin. Apply aloe vera gel topically or indulge in aloe vera juice to aid in the recovery of sun-damaged skin.