As much as we all love soaking up some sun, it’s important to remember that overexposure to it can lead to many negative health effects, including skin damage, premature aging, and an increased risk of skin cancer.

While using sunscreen is a great way to protect your skin from the sun’s harmful rays, did you know that there are also certain foods that you can eat to give your skin an extra layer of protection? Here are some of the best sun safe foods you should be including in your diet.

1. Tomatoes

Tomatoes are a great source of an antioxidant called lycopene, which has been shown to protect against sunburn and other types of skin damage caused by UV radiation.

In fact, studies have shown that consuming tomatoes regularly can increase your skin’s natural SPF by up to 33%. So, whether you’re enjoying them in a salad, sauce, or juice, be sure to include tomatoes in your diet for some extra sun protection.

2. Green Tea

Green tea is rich in polyphenols, which are powerful antioxidants that can protect against sun damage and reduce the risk of skin cancer.

One particular type of polyphenol found in green tea, called EGCG, has been shown to inhibit the growth of skin cancer cells and even reduce the size of existing tumors. So, make sure you’re sipping on some green tea regularly for some added sun protection.

3. Dark Chocolate

While we wouldn’t recommend eating chocolate as your sole source of sun protection, it’s still good to know that dark chocolate contains flavanols, which have been shown to help protect against sun damage.

One study even found that participants who consumed high flavanol chocolate experienced less skin reddening after sun exposure compared to those who ate chocolate with lower flavanol content. So, if you’re looking for an excuse to indulge in a little bit of dark chocolate, there you have it!.

4. Leafy Greens

Leafy greens like spinach, kale, and collard greens are packed with nutrients like vitamins C and E, which have been shown to protect against sun damage and premature aging.

Additionally, these greens are also rich in folate, which has been shown to reduce the risk of skin cancer. So, be sure to include plenty of leafy greens in your diet for some extra sun protection.

5. Salmon

Salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and help protect against sun damage and skin cancer.

Additionally, the vitamin D found in salmon can also help protect against skin damage caused by the sun’s UV rays. So, be sure to add some salmon to your diet to help give your skin some extra protection.

6. Carrots

Carrots are rich in a compound called beta-carotene, which has been shown to protect against sunburn and other types of skin damage caused by UV radiation.

Additionally, beta-carotene can also enhance the effectiveness of sunscreen, helping your skin stay protected even longer. So, be sure to include some carrots in your diet for some added sun protection.

7. Watermelon

Watermelon is not only delicious, but it’s also packed with antioxidants like lycopene and vitamin C, both of which have been shown to help protect against sun damage.

Additionally, watermelon also contains a lot of water, which can help keep the skin hydrated and less prone to sun damage. So, be sure to snack on some watermelon next time you’re lounging in the sun.

8. Nuts

Nuts like almonds, pistachios, and walnuts are all great sources of vitamin E, which has been shown to help protect against sun damage and premature aging.

Additionally, nuts are also a good source of selenium, which has been shown to reduce skin cancer risk. So, make sure to snack on some nuts throughout the day for some extra sun protection.

9. Oranges

Oranges are a great source of vitamin C, which has been shown to not only protect against sun damage, but also help repair existing damage.

Additionally, the antioxidants found in oranges can also help reduce inflammation and improve overall skin health. So, make sure you’re including some oranges or orange juice in your diet for some added sun protection.

10. Olive Oil

Olive oil is rich in antioxidants like vitamin E and polyphenols, which help protect against sun damage and premature aging. Additionally, the monounsaturated fats found in olive oil can also reduce inflammation and improve overall skin health.

So, be sure to use olive oil in your cooking and as a dressing for salads to help protect your skin from the sun’s harmful rays.