9 Foods That Will Help You Protect From Sunburn

Hello, Summer!

After enduring months of cold and darkness, we’re finally stepping into the golden warmth of summer—a season bursting with sunshine, adventure, and the irresistible call of travel. It’s time to swap sweaters for swimsuits, plan vacations, and soak up every glorious ray the sun has to offer.

While summer paints a picture of fun-filled beach days, pool parties, and idyllic vacations straight out of a Gossip Girl Hamptons episode, there’s a flip side we often overlook. TV shows might skip over the not-so-glamorous realities—like the unwelcome arrival of sunburns—that can seriously dampen our sunny spirit.

Sunscreen is a must (and should definitely stay part of your daily routine), but what we eat can also play a powerful role in protecting our skin from the sun’s harsh UV rays. Incorporating certain foods into your summer diet can help cool your body from within and reduce the risk of sun damage. Here are some of the best sun-shielding foods to keep you glowing all summer long:

# Green Tea

Often celebrated for its weight loss benefits, green tea offers so much more. Rich in powerful antioxidants like EGCGs (a type of tannin), green tea helps prevent skin cell damage caused by UV exposure. It also supports heart health, brain function, and eye health—making it a wellness must-have this season.

# Tomatoes

Packed with lycopene and vitamin C, tomatoes are your skin’s summer best friend. Lycopene not only gives tomatoes their vibrant red hue but also acts as a natural sunblock by protecting skin tissues from harmful UV rays while keeping you hydrated.

# Strawberries

Delicious and nutrient-rich, strawberries are loaded with vitamins A, B, and C. Thanks to anthocyanins—plant compounds responsible for their color—strawberries help block UV rays and fight inflammation and oxidative stress, giving your skin extra protection and a healthy glow.

# Dark Chocolate

Craving something sweet? Opt for dark chocolate with high cocoa content. Flavonoid-rich cocoa helps reduce sun sensitivity and protects the skin from UV damage. Just make sure you're reaching for dark chocolate, not the sugary, processed kind.

# Leafy Green Vegetables

Spinach, kale, coriander, and other dark leafy greens are full of skin-loving antioxidants. They combat free radicals and provide a protective shield against sun-induced damage, keeping your skin healthy and radiant through the summer months.

# Omega-3 Rich Foods

Foods like fatty fish, chia seeds, and lettuce offer more than just skin benefits—they strengthen the skin barrier, reduce inflammation, and help fend off UV damage. Omega-3s also reduce the risk of skin cancer and improve overall skin texture.

# Cucumbers

Hydration heroes! Cucumbers have high water content and are rich in vitamin C, tannins, flavonoids, and antioxidants that cool the body from the inside and soothe the skin against the summer heat and sun exposure.

# Watermelon

A summertime staple, watermelon is over 90% water and incredibly hydrating. Its antioxidant-rich flesh not only tastes refreshing but also provides natural sun protection while preventing dehydration.

# Carrots

Famous for their eye-health benefits, carrots are rich in beta-carotene, which converts into vitamin A in the body. Studies have shown that beta-carotene consumption can help reduce sunburn risk, making carrots a smart snack during sunny days.