Beyond sunscreen: foods that help protect your skin

It’s the sunny season again, which usually means plenty of time outdoors. Of course, by now, we should all know to wear sunscreen whenever outside. But, here’s some hidden protection you may not have known about – there are some foods that can help protect your skin from sun damage.

Your skin is your biggest organ and its main job is to protect you from the harsh elements of the environment. The problem is that the sun emits ultraviolet (UV) rays that penetrate the skin and cause cellular damage.

So, while sunblock goes on top of your skin to provide a protective outer seal, certain foods can nourish and protect from the inside out.

Food helpers

Green tea

That relaxing cup of tea isn’t just a lovely morning pick-me-up. Inside those pale green leaves live catechins, which are powerful antioxidants that work hard to guard your skin cells from UV's sneaky, damaging rays. Every sip sends these minuscule bodyguards to reduce redness, soothe inflammation, and even shield against harmful radiation over time. Imagine your skin elasticity boosted and more resilient, all while sipping on a simple cup of tea.

Tomatoes

You could be getting way more out of tomatoes. Think of tomatoes as wholesome protectors for your skin. Tomatoes contain lycopene, a powerful natural substance that helps protect your skin from the sun’s harmful rays. Lycopene fights off "free radicals" which are molecules that can damage skin cells and lead to sunburn. Eating tomatoes regularly may even help to lower the risk of certain skin cancers. And now we know: these helpers aren’t just for salads and sandwiches!

Nuts and seeds

Nuts, especially almonds and sunflower seeds, contain good amounts of Vitamin E, which acts as an antioxidant to protect skin cells from damage. Vitamin E is also a useful aid in your skin’s ability to heal. Flaxseeds provide Omega-3s and lignans, which help protect against UV inflammation. Add handfuls of nuts and seeds to your salads, smoothies or porridge to include these nutrient-packed foods in your diet.

Red and yellow peppers

Turn up the heat without the sun damage. Peppers contain Vitamin C and beta-carotene which are helpful in producing collagen. Collagen is the substance that gives our skin elasticity and resilience against UV exposure. Beta-carotene is also a natural sun protector as it helps with melanin production. Add peppers to your salads or eat them raw (wash thoroughly first).

Carrots and sweet potatoes

These orange veggies are high in beta-carotene, which acts as a natural sunscreen by helping your body produce melanin, the pigment that naturally protects your skin. Beta-carotene also repairs damaged cells, reduces inflammation, and can improve skin resilience against UV exposure. Enjoy them roasted or blended in smoothies to maximise their skin-protective properties.

Plus!

For the sweet tooths out there: dark chocolate with 70% cocoa or more has skin-boosting flavonoids. These substances can enhance hydration, blood flow, and skin thickness, making it more resistant to UV damage. Studies show that flavonoids may even reduce skin sensitivity to UV light.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.