Summer is here, which means more time outside in the sun.

While it’s important to use sunscreen and cover up with protective clothing, many people don’t realize that some foods can also help protect your skin from the damaging effects of the sun. Here are 10 foods that you should incorporate into your diet to shield yourself from the sun’s harmful rays.

1. Tomatoes

Tomatoes contain a powerful antioxidant called lycopene, which can help protect your skin from UV damage. Studies have shown that consuming tomatoes can increase your skin’s natural SPF by up to 33%.

Plus, they are delicious and can be easily incorporated into your diet in the form of salads, sauces, or even as a snack.

2. Green Tea

Green tea contains compounds called catechins, which have been shown to help protect your skin from sunburn and skin cancer.

Drinking green tea regularly can also help improve the overall health of your skin by reducing inflammation and improving elasticity.

3. Dark Chocolate

Dark chocolate contains flavonoids, which can help protect your skin from UV damage. Studies have shown that eating dark chocolate can improve your skin’s hydration and reduce the appearance of wrinkles.

However, be sure to choose a high-quality dark chocolate with at least 70% cocoa to get the most benefits.

4. Carrots

Carrots are rich in beta-carotene, which is a precursor to vitamin A. Vitamin A is essential for healthy skin and can also help protect your skin from UV damage.

In addition to carrots, other orange and yellow fruits and vegetables are also rich in beta-carotene.

5. Almonds

Almonds are a great source of vitamin E, which is a powerful antioxidant that can help protect your skin from UV damage. Eating just a handful of almonds each day can help improve your skin’s texture and keep it looking healthy and youthful.

6. Leafy Greens

Leafy greens like spinach, kale, and collard greens are packed with antioxidants that can help protect your skin from UV damage.

They are also rich in vitamins A and C, which can help improve your skin’s overall health and reduce the signs of aging.

7. Salmon

Salmon is rich in omega-3 fatty acids, which can help reduce inflammation in your skin and protect it from UV damage. Eating salmon regularly can also help improve your skin’s texture and reduce the appearance of wrinkles.

8. Oranges

Oranges are a great source of vitamin C, which is essential for healthy skin. Vitamin C can help protect your skin from UV damage and improve its overall texture and appearance.

Plus, oranges are delicious and easy to incorporate into your diet as a snack or in recipes.

9. Sweet Potatoes

Like carrots, sweet potatoes are rich in beta-carotene, which can help protect your skin from UV damage. They also contain antioxidants that can help improve your skin’s overall health and reduce inflammation.

10. Watermelon

Watermelon is a great source of lycopene, which as we previously mentioned, can help protect your skin from UV damage. It’s also rich in vitamin C, which can help improve your skin’s overall health and reduce the signs of aging.

Plus, it’s a refreshing and hydrating treat on a hot summer day.

By incorporating these foods into your diet, you can help protect your skin from the damaging effects of the sun and improve its overall health and appearance.

However, it’s important to remember that these foods should never replace adequate sun protection measures like sunscreen and protective clothing.