Summer is a time to enjoy the beautiful outdoors, but with that comes the risk of sun damage and skin cancer from exposure to harmful UV rays.

While sunscreen is an essential part of sun protection, there are also many food sources that can promote natural sun protection from within. Here are some of the best foods to incorporate into your diet to ensure you have a healthy, sun-safe summer.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant that helps protect against UV damage.

Studies have shown that consuming tomatoes regularly can lead to a significant increase in skin protection against sunburn and other forms of skin damage. Lycopene is even more effective when combined with other antioxidants such as vitamin E, so try adding some avocado or nuts to your tomato-based dishes for maximum sun protection.

Leafy Greens

Leafy greens such as spinach, kale, and collard greens are loaded with antioxidants and phytonutrients that can help protect the skin from UV damage and reduce the risk of skin cancer.

Some of the most important nutrients found in leafy greens include beta-carotene, vitamin C, and folate.

Dark Chocolate

You might not think of chocolate as a health food, but dark chocolate is actually packed with antioxidants that can protect the skin from UV damage.

Studies have shown that consuming dark chocolate can increase skin hydration and blood flow, leading to a healthier, more youthful appearance. Try to choose chocolate with a high percentage of cocoa solids (at least 70%) for maximum benefits.

Green Tea

Green tea is a rich source of polyphenols, which are powerful antioxidants that can help protect the skin from UV damage and reduce the risk of skin cancer.

In addition, green tea can improve overall skin health by reducing inflammation and promoting collagen production. If you don’t enjoy the taste of green tea, try adding some honey or other natural sweeteners to make it more palatable.

Sweet Potatoes

Sweet potatoes are a rich source of beta-carotene, which can help protect the skin from UV damage and reduce the risk of skin cancer.

Beta-carotene is converted into vitamin A in the body, which is essential for maintaining healthy skin and supporting the immune system. Try roasting or baking sweet potatoes for a delicious, nutritious side dish.

Salmon

Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation and protect the skin from UV damage.

In addition, omega-3s can improve overall skin health by promoting collagen production and reducing the risk of age-related skin issues such as wrinkles and sagging. Try incorporating salmon into your diet at least twice a week for maximum benefits.

Carrots

Carrots are a rich source of beta-carotene, like sweet potatoes but with less sugar. They can help protect the skin from UV damage and are also rich in vitamin C, which supports collagen production and overall skin health.

Try snacking on raw carrots with hummus or adding them to salads for a crunchy, nutritious boost.

Watermelon

Watermelon is a delicious summer fruit that also happens to be packed with skin-protective nutrients.

It is a rich source of lycopene, the same antioxidant found in tomatoes that provides sun protection, and also contains vitamin C, beta-carotene, and other important nutrients. Try mixing some diced watermelon with feta cheese and mint for a refreshing summer salad.

Almonds

Almonds are a great source of vitamin E, a powerful antioxidant that can help protect the skin from UV damage and reduce the risk of skin cancer.

In addition, vitamin E can help improve overall skin health by fighting inflammation and supporting collagen production. Try snacking on a handful of almonds as a healthy snack or adding them to oatmeal or yogurt for a delicious breakfast boost.

Cucumbers

Cucumbers are a great summer snack that can also help protect the skin from sun damage. They are a rich source of silica, a mineral that supports collagen production and improves overall skin health.

In addition, cucumbers have a high water content that can help keep skin hydrated and healthy. Try adding sliced cucumbers to your water for a refreshing drink that also promotes skin health.

Conclusion

While sunscreen is essential for protecting the skin from sun damage, incorporating these sun-protective foods into your diet can provide an extra layer of protection from within.

Try incorporating a variety of these foods into your meals and snacks for a healthy, sun-safe summer.