8 foods that’ll protect your skin from sun damage

Summertime is synonymous with outdoor affairs. From beach trips to pool parties, the sun is always caressing your skin for the perfect sun-kissed moments. While it’s a good idea to spend some time in the sun for some Vitamin D, too much exposure can inflict some serious damage to your skin. Spending long hours in the sun can cause sunburns, freckles, tan, and even speed up skin ageing leading to fine lines and saggy problems.

But don’t let all these concerns hamper your plans. We have been holed up in our homes for too long and it’s time to soak in warm sunshine(with precautions of course!).


Wearing a broad-spectrum sunscreen with at least SPF 30 that offers UVA and UVB protection is your weapon to fight sun damage while stepping outdoors.

And if you’re planning to stay out in the sun all day, you need to reapply it every 2-3 hours for ultimate protection. 

But sunscreen is not your only defense option against sun damage. White it is non-negotiable, you can also add certain foods in your diet to rescue your skin from the harmful effects of the sun by protecting and helping repair your skin. 

These include some of our favourite summer fruits and superfoods. They are loaded with UV protective compounds that will scavenge free radicals to protect your skin from oxidative stress, all while soothing and supporting your skin’s own defense mechanism.


1. Salmon

This fatty fish is high in Omega-3 fatty acids, which help to reduce inflammation and support skin health. The omega acids help strengthen the skin’s protective barrier that helps fight sun damage and prevents sunburns as well.

If you are vegan or vegetarian, you can get your share of omega-3 acids from various nuts and seeds like walnuts, flaxseeds, etc.

2. Tomatoes

Tomatoes are well-known for their skin brightening benefits. But what you were likely unaware of was its sun-protection ability. Tomatoes have a carotenoid pigment called lycopene which demonstrates strong antioxidant properties. A 2012 study found that founds rich in carotenoids can improve skin’s defence against UV radiation. Since tomatoes are available around the year, you can add them to your diet to rescue your skin from sun damage.

3. Watermelon

Don’t like tomatoes? Opt for watermelons. This fruit is a staple in every Indian household during scorching summers. And it has even more lycopene than tomatoes. They are also super hydrating which makes them a true superfood to get healthy, radiant skin this summer.

4. Citrus fruits

Vitamin C is often used alongside sunscreen to better protect our skin from harmful UV rays. Along with topical Vitamin C,eating citrus fruits like oranges and limes that are rich in Vitamin C can also help our body fight off damage inflicted by free radicals formed due to sun exposure.

5. Carrot

Time to eat a carrot salad with your lunch every day. Because carrots are rich in beta carotene, the precursor to Vitamin A and a strong antioxidant. Studies have shown beta carotene offers natural protection from sun rays and can also help reduce signs of photo-ageing by improving cell turnover.

6. Green Tea

If you aren’t sipping green tea every day, it’s time to do so. Green tea is among the most powerful natural antioxidants in the world. It has catechin known as EGCG which can help protect your skin from premature ageing caused due to increased sun exposure.

7. Mangoes

Our favourite summer fruit is loaded with Vitamin A and C which help support various skin processes like building collagen and improving cell turnover. It also has naturally occurring antioxidants that can fight free radicals formed due to UV radiation and prevent your collagen deposits from breaking down.

8. Cocoa

Another reason to eat chocolate every day? Count us in! The flavonoids that are found abundantly in cocoa solids can also help your skin fight sun damage.

So to get the most of the sun-protective benefits of cocoa, eat a piece of chocolate with at least 70% cocoa solids in it.

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