With the summer sun shining bright, it’s essential to protect your skin from its harmful rays. A proper skincare routine, including wearing sunscreen, is crucial.

But did you also know that some foods can also help in protecting your skin from the sun?.

In this article, we will explore 30 healthy options that you can include in your diet to protect your skin naturally from the sun’s harmful UV rays.

1. Red and Orange Fruits and Vegetables

The red and orange fruits and vegetables contain high levels of carotenoids. Carotenoids, such as beta-carotene, lycopene, and lutein, act as antioxidants that protect the skin against UV damage.

They also help in reducing inflammation and keeping the skin healthy.

Some red and orange fruits and vegetables include:.

Carrots
Tomatoes
Red and orange bell peppers
Sweet potatoes
Pumpkin
Mangoes
Peaches
Cantaloupe
Papaya
Apricots

2. Leafy Greens

Leafy greens are powerhouses of nutrients, and some of them can help in protecting your skin from the sun. Lutein and zeaxanthin found in leafy greens act as natural sunblock for the skin and protect against photoaging.

Some leafy greens to include are:.

Spinach
Kale
Swiss chard
Collard greens
Arugula
Broccoli leaves

3. Berries

Berries are rich in flavanoids, which have been found to protect the skin from UV damage and keep it healthy. They also help in reducing inflammation and promoting collagen production, which keeps the skin youthful and glowing.

Some berries to include in your diet are:.

Blueberries
Strawberries
Raspberries
Blackberries
Goji berries

4. Citrus Fruits

Citrus fruits contain high levels of vitamin C, which is an essential antioxidant for skin health. Vitamin C helps in preventing sun damage by neutralizing free radicals and boosting collagen production.

You can include the following citrus fruits in your diet:.

Oranges
Grapefruit
Lemons
Limes
Mandarins
Clementines

5. Nuts and Seeds

Nuts and seeds are rich in vitamin E, which is another powerful antioxidant that helps protect the skin from UV damage. It also helps in moisturizing the skin and preventing dryness.

You can include the following nuts and seeds to your diet:.

Almonds
Walnuts
Hazelnuts
Sunflower seeds
Pumpkin seeds
Flaxseeds
Chia seeds

6. Whole Grains

Whole grains contain high levels of vitamin B, which helps in protecting the skin from UV damage and keeping it healthy. It also promotes cell turnover in the skin, which helps in repairing the sun-damaged skin cells.

Include the following whole grains in your diet:.

Brown rice
Quinoa
Whole wheat
Barley
Bulgur

7. Green Tea

Green tea contains high levels of polyphenols, which have been found to reduce the risk of skin cancer and provide added sun protection for the skin. It also helps in reducing inflammation and keeping the skin healthy.

8. Dark Chocolate

Dark chocolate contains high levels of flavanols that help protect the skin from UV damage, increase blood flow to the skin and improve skin’s hydration level.

However, make sure to consume chocolate in moderation as it is still a high-calorie food and can lead to weight gain.

9. Salmon and Other Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which are essential for skin health. Omega-3 fatty acids reduce inflammation, protect against sun damage, and help maintain healthy skin cells.

10. Coconut Oil

Coconut oil contains lauric acid, which has anti-inflammatory properties and helps in reducing inflammation caused by sun damage. It also helps in moisturizing the skin and keeping it soft and hydrated.

11. Avocado

Avocado is rich in healthy fats, vitamins A, C, and E, which are essential for skin health. It also contains lutein, which protects the skin from UV damage and promotes skin hydration and elasticity.

12. Red Grapes

Red grapes contain resveratrol, which has been found to protect the skin from UV damage and reduce the appearance of aging signs such as wrinkles and fine lines.

13. Turmeric

Turmeric contains a powerful antioxidant called curcumin, which has been found to protect the skin from UV damage and reduce the risk of skin cancer. It also has anti-inflammatory properties that help in reducing sun damage-induced inflammation.

14. Sweet Corn

Sweet corn contains high levels of ferulic acid, which has been found to protect the skin from UV damage and reduce the appearance of aging signs such as fine lines and wrinkles.

15. Broccoli

Broccoli contains sulforaphane, which has been found to protect the skin against UV damage and contribute to healthy skin ageing. It also contains antioxidants that help in reducing inflammation caused by sun damage.

16. Red Cabbage

Red cabbage contains anthocyanins, which have been found to protect the skin from UV damage and reduce the appearance of sun-induced aging signs such as wrinkles and fine lines.

17. Green Peppers

Green peppers contain high levels of vitamin C, which is an essential antioxidant for skin health. It helps in neutralizing free radicals and preventing UV damage to the skin.

18. Paprika

Paprika contains high levels of capsaicin, which has been found to protect the skin from UV damage, reduce melanoma’s growth, and prevent skin cancer.

19. Whole Eggs

Whole eggs contain high levels of vitamin D, which is essential for skin health. Vitamin D helps in preventing dry skin, reducing acne, and maintaining healthy skin cells.

20. Watermelon

Watermelon is rich in lycopene, which protects the skin from UV-induced damage and contributes to healthy skin aging. It also promotes skin hydration, which is essential for overall skin health.

21. Kiwi

Kiwi is rich in vitamin C and polyphenols, which help in protecting the skin from sun damage and reducing inflammation. It also promotes collagen production, which is essential for maintaining healthy and youthful skin.

22. Olive Oil

Olive oil contains polyphenols, which help protect the skin from UV-induced damage and reduce the appearance of sun-induced aging signs such as wrinkles and fine lines.

23. Red Wine

Red wine contains resveratrol, which has been found to protect the skin from UV damage and reduce the risk of skin cancer. However, make sure to consume red wine in moderation as it is still alcohol and can lead to dehydration.

24. Carob

Carob contains high levels of polyphenols, which protect the skin from UV-induced damage and contribute to healthy skin aging.

25. Mushrooms

Mushrooms contain high levels of ergothioneine, which has been found to reduce oxidative stress and protect the skin from UV damage. It also promotes skin hydration and reduces inflammation caused by sun damage.

26. Green Peas

Green peas contain high levels of lutein and zeaxanthin, which act as natural sunscreens for the skin and protect against photoaging. They also help in maintaining healthy skin cells and promoting collagen production.

27. Peanut Butter

Peanut butter contains high levels of vitamin E, which is a potent antioxidant that helps protect the skin from UV-induced damage and reduce inflammation caused by sun damage.

28. Oats

Oats contain high levels of vitamin B, which is essential for skin health and preventing sun damage. It also promotes healthy skin cells and helps in repairing damaged skin cells.

29. Dark Leafy Herbs

Dark leafy herbs such as basil, oregano, and parsley contain high levels of flavonoids and polyphenols that protect the skin from UV-induced damage and reduce the risk of skin cancer.

30. Seaweed

Seaweed contains high levels of antioxidants, including vitamin C and E, which protect the skin from UV-induced damage and reduce inflammation caused by sun damage.

It also promotes collagen production, which is essential for maintaining healthy skin cells.

In conclusion, a healthy and balanced diet rich in the above-mentioned options can help protect your skin from sun exposure and keep it healthy and youthful-looking.

However, it is essential to wear sunscreen with an adequate SPF and limit exposure to peak sun hours to reduce the risk of skin damage and skin cancer.