We all need the sun to survive. But too much of anything can be detrimental. Too much sun can cause any of us to age faster than we’d like. A major way to protect yourself from premature aging is to protect your skin from the sun. And while protective tools like sunscreen and certain kinds of clothing are great defenses, these measures are not always enough. The biggest key to protecting your skin from the sun that most people overlook is actually your diet. Contrary to popular belief, the food you eat can significantly improve the condition of your skin. This is because other solutions are topical and help to protect your skin externally.

Food is like your skin’s internal armor, helping to fortify it from the inside. And the best part about it? Some of the most common foods, which may already be in your pantry or fridge, can have the biggest impact. If you are ready to renew your skin and look and feel more youthful, check out these six sun-blocking foods that can help you enjoy the sun without compromising your skin.

1. Tomatoes
Tomatoes are one of the most convenient foods on this list because they are a kitchen staple for most people. So you may already have a skin-boosting superfood hiding away in the back of your fridge. This is largely due to lycopene, an antioxidant in tomatoes that gives them their red color and also helps them neutralize free radicals from exposure to UV rays. Research has revealed that those who consume tomato paste or cooked tomatoes on a regular basis experience less skin damage or redness after sun exposure than those who do not.

This is because cooked tomatoes offer more bioavailable lycopene than non-cooked versions. Tossing in some healthy fats like olive oil will further boost your body’s ability to absorb fat-soluble lycopene.


2. Sweet Potatoes
If you are looking for one of the best foods to boost your beta-carotene intake, look no further than sweet potatoes. These mighty root vegetables are packed with beta-carotene, which converts in the body to vitamin A—a vitamin largely responsible for repairing and regenerating the skin. Beta carotene is a natural sunblocker, and has been shown in studies to reduce sunburn sensitivity in those who consume higher levels of beta-carotene over a 10-week period. Beta-carotene also helps improve skin tone and collagen production.

Sweet potatoes are loaded with beta-carotene, a pigment your body converts into vitamin A—a key player in skin regeneration and repair. Beta-carotene also acts as a natural sunblock, accumulating in the skin and helping to absorb UV radiation. In some studies, participants who consumed high levels of beta-carotene over a 10–12 week period experienced less sensitivity to sunburn.
3. Green Tea
While there are amazing foods that get the job done, you can also drink your way to healthier, sun-shielded skin. Green tea is one of the biggest secret weapons you can add to your skincare routine. Green tea is packed with antioxidants called catechins, with EGCG (epigallocatechin gallate) being one that is particularly adept at fighting against DNA damage and inflammation caused by the sun.

Regular consumption of green tea can drastically improve your skin’s hydration and elasticity due to catechins ability to inhibit sunburn severity and the enzymes that erode collagen.


4. Bell Peppers
Most people are aware that vitamin C not only boosts your immune system but also plays a crucial role in maintaining healthy skin. This is because vitamin C is critical in fighting against free radicals from UV exposure and can help your skin renew collagen production for firmer, wrinkle-resistant skin.

All bell peppers are great for skin, but red and orange bell peppers boast more vitamin C per serving, and come with an extra dose of carotenoids, which gives your skin double the protection.
. Dark Leafy Greens
There’s a reason we were all told to eat our greens as kids—eating more of them is the answer to many health challenges, including improving your skin. Dark, leafy greens like spinach, Swiss chard and kale are full of antioxidants like lutein and zeaxanthin, which protect the skin from sun damage by absorbing UV rays and filtering light wavelengths. Leafy greens are also packed full of folate, another nutrient that helps to improve cell repair, giving your skin a better chance of kicking sun exposure to the curb before it can take root and cause damage. These powerful veggies can also provide your eyes some protection from aging due to sun exposure.
6. Watermelon
Healthy skin is transformed by good hydration, and there are few other foods that are more hydrating than watermelon. Watermelon is made up of about 92% water, making it a great addition to any day you need an extra hydrating boost.

Skin that is more hydrated is better at handling stress from the sun and other natural elements, and is less likely to develop fine lines and wrinkles. Just like tomatoes, watermelon also contains lycopene, and it comes in even higher concentrations when the watermelon is fully ripe.