Glow From Within: The Dietary Boost to Your Sun Protection Routine

According to the Skin Cancer Foundation, about 90% of nonmelanoma skin cancers are associated with UV radiation. When UV rays penetrate our skin in a beyond healthy amount, they can disrupt the DNA within skin cells, triggering mutations that may lead to cancer. This damage not only causes cells to grow uncontrollably but also weakens the skin’s immune response, making it harder to repair itself and fight off abnormalities. Over time, this buildup from being in the sun too much increases the risk of skin cancer.

The good news is, there are plenty of easy ways to keep your skin safe. First, try to stay in the shade, especially during peak sun hours from 10 am to 4 pm. Don’t forget about protective clothing – think long sleeves, wide-brimmed hats, and UV-blocking sunglasses. And, of course, applying a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 is helpful. If you’re spending a lot of time outdoors, go for an SPF of 30 or higher.

Today, modern science confirms that certain nutrients, such as vitamins C and E, beta-carotene, and lycopene, can enhance the skin’s resilience to UV damage. Vitamin C, found in citrus fruits, berries, and bell peppers, does more than just boost collagen – it also helps protect your skin from free radicals. The epigallocatechin gallate (EGCG) in green tea is excellent for the skin. Studies show that eating tomato paste can boost your skin’s natural sunburn resistance by 30%. But here’s a fun surprise: watermelon actually has 40% more lycopene than raw tomatoes!

Leafy greens like spinach, kale, and chard are packed with lutein and zeaxanthin – powerful antioxidants that protect not just your skin but your eyes from the sun’s harmful rays. Omega-3 fatty acids, found in flaxseeds, walnuts, and chia seeds, help reduce inflammation and strengthen the skin’s defenses against UV harms. In fact, research shows that taking 4 grams of eicosapentaenoic acid, or EPA, daily for three months boosted sunburn resistance by 136%. And that’s not all – monounsaturated fats from avocados and olive oil support skin regeneration, while the vitamins in avocados, like K and B, promote faster healing.

There are other foods that can take your skin’s defense a step further – like high-flavanol cocoa. Research suggests that the benefits are most pronounced when it has at least 70% cocoa.