Sun, Summer and Your Skin
Eating to Protect Your Skin
One thing I discovered on my health journey is that your diet affects how easily you get sunburned.
Certain foods can help reduce sun sensitivity and protect the skin from UV damage by boosting your skin’s natural defenses. These foods are rich in antioxidants, carotenoids, healthy fats, and anti-inflammatory compounds.
Here are my GO-TO foods:
🌞 Top Foods That Help Lower Sun Sensitivity
1. Tomatoes (esp. cooked)
Rich in lycopene, which has been shown to reduce sunburn severity.
Best absorbed when cooked with olive oil.
2. Carrots, Sweet Potatoes, and Pumpkin
High in beta-carotene, which may provide natural sun protection over time.
Needs consistent consumption for a few weeks to be effective.
3. Leafy Greens (Spinach, Kale)
Packed with lutein and zeaxanthin, antioxidants that protect skin cells from UV damage.
4. Berries and Grapes
High in polyphenols, which can reduce inflammation and oxidative stress from sun exposure.
Grapes also contain resveratrol, a compound with UV-protective effects.
5. Green Tea
Contains EGCG (epigallocatechin gallate), which may help prevent DNA damage from UV rays.
6. Fatty Fish (Salmon, Sardines, Mackerel)
Rich in omega-3 fatty acids, which lower inflammation and may protect against sunburn.
7. Dark Chocolate (70% or higher)
Flavonoids in cocoa improve skin hydration and resilience to sun exposure.
8. Pomegranate
Contains ellagic acid and punicalagins, which may inhibit UV-induced pigmentation and collagen breakdown.
9. Citrus Fruits (esp. orange and grapefruit peels)
Contain limonene, which may have photoprotective effects—though too much citrus can also increase photosensitivity in rare cases, so moderation is key.
10. Water
Staying hydrated improves skin cell turnover and barrier function, making your skin more resilient to sun damage.
Despite what many advertisements claim, the sun is actually good for you.
One of the weirdest things I discovered in Nutrition school, is a supplement made from pine needles that provides sun protection taken before going outside- Pyconogenol.
For a link on a healthy “real” supplement of this product, link HERE
Use the link below to schedule a 20 minute chat to discuss your goals and learn how partnering with me will help you achieve them.
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
For more info on packages and classes with Angie’s Real Food look here:
https://angiesrealfood.com/
