How To Can Boost Your Body’s Natural SPF

Eating certain foods can boost your natural body’s SPF and protect your skin from harmful UV rays.

Here are foods that can protect your skin this summer:


Tomatoes are rich in carotenoid, a plant-based antioxidant that’s responsible for its red color. Studies found that the body absorbs lycopene better when tomatoes are cooked than raw. Lycopene absorbs free radicals and protects against DNA damage.


Watermelon is also high in lycopene that can protect your body from free radicals, which come from sun exposure. They are also rich in vitamin C which repairs damaged skin cells and redness.

Green Tea

Green tea has anti-inflammatory, anti-aging and antioxidant effects on your skin. Green tea is rich in catechins, a polyphenol that protects your skin against UV radiation. Researches also found that a green tea bags can be applied directly on the skin, to reduce the sunburn cells after UV exposure.


Cocoa beans are rich in flavanols, a powerful antioxidant that fights inflammation and prevents oxidative damage to the skin. But, not all chocolates have this effect, that’s why it’s so important to choose chocolate with the highest cocoa percentage.


Many kinds of fish are rich in omega-3 fatty acids that are effective at warding off skin inflammation. If you add fish in your diet on a regular basis, your skin will be less sensitive to UVB light.


Beta-carotenes found in all bright yellow and orange foods, including sweet potatoes, pumpkins, apricots, grapefruit and carrots can offer added skin protection. Beta-carotenes inhibit the gene that activates an inflammatory response after exposure to UV rays, but remember you will need to apply sunscreen on your skin, because unlike lycopenes, the protection from beta-carotene-rich foods is very modest.


Kiwi is rich in vitamin C that can also protect the skin cells against UV damage. When consumed, vitamin C helps stimulate the fibroblasts to quickly respond to and repair any damaged skin cells. It also helps build collagen and strengthen capillaries. That’s why kiwis are perfect body’s natural SPF.


Blueberries are rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure and stress. Blueberries are even more powerful if they’re a wild variety. They’re also a very good source of vitamin C, which can help prevent wrinkles from a day on the beach.

Quick breakfast: Get your meal prep on with on-the-go breakfast parfaits made with layers of homemade, 15-minute blueberry chia jam, coconut yogurt, and granola.

Nuts and seeds

Walnuts, hemp seeds, chia seeds, and flax all contain omega-3 essential fatty acids. Fish and eggs are also great sources of this clean, skin-loving fat. Our bodies can’t make omega-3s, so it’s essential that we get them from our diet.

Quick snack: Trail mix never goes out of style, especially when you can switch things up and choose your own adventure each time.

Carrots and leafy greens

Eating a variety of foods rich in this nutrient makes getting the daily quota a little easier. Carrots and leafy greens like kale and spinach are great beta carotene-packed additions to your meals, even breakfast smoothies.In particular, leafy greens are high in the antioxidants lutein and zeaxanthin. These have been foundTrusted Source to protect against wrinkling, sun damage, and even skin cancer.

Salad days: This easy kale salad is a colorful lunch option tossed with carrots and sweet potato to deliver a real beta carotene-packed punch.


When it comes to veggies and fruits, a general health rule to live and shop by is to gravitate toward more vibrantly colored eats. This is because they’re likely to have more antioxidants.But don’t let cauliflower’s pale florets fool you. This cruciferous veggie is the exception to the rule. Cauliflower contains potent antioxidants that help fight off oxidative stress from free radicals.

Grill this: If you eat hearty for breakfast, try a cauliflower steak with creamy chili-lime sauce.

Citrus Fruits

Citrus fruits have the potent ingredient limonene, associated with a whopping 34 percent lower risk of skin cancer in one University of Arizona study of 470 women and men.


Strawberries work double-duty, helping with sunburn protection and sunburn treatment. Their high vitamin C levels help kill off free radicals that are produced when your skin gets too much sun. Plus, they contain tannins that help reduce pain from a sunburn. Gently rubbing mashed strawberries on sunburned skin can give you quick, all-natural relief.


These guys are loaded with antioxidants, including one especially powerful one called ellagic acid, which can protect against cell damage from the sun’s UVA and UVB rays. One study found that when pomegranate extract was used with sunscreen, the combo increased SPF by 20 percent.

Red peppers

Hot peppers can make you live longer, but red bell peppers have the healing properties of tomatoes and carrots to keep your skin beautiful for your whole life. Thanks to their lycopene and beta-carotene , they help reduce sunburn intensity and protect you from UV damage. However, green peppers aren’t an acceptable substitute, because they have significantly lower levels of beta carotene.


The omega-3 fatty acids in this superseed have a lot of super health benefits, one of which is hydrating your skin to keep it looking young and vibrant. You can rub flaxseed oil on your skin or eat raw flaxseeds, but whatever you do, don’t cook them. That will break down the nutrients and make them of no use to you. Sprinkle the seeds on yogurt or eat chips made with flaxseed.


The benefits of spinach go far beyond Popeye-like strength. Leafy greens, like dark green lettuce, spinach, kale, and Swiss chard, are top sources of the antioxidants lutein and zeaxanthin, which halted cell growth prompted by UV light in animal studies.


This fish is another great source of oils rich in omega-3 fatty acids. In a small British study, fish oils guarded against sunburn and DNA changes that can lead to cancer.

Sunflower seeds

Just one ounce of sun contains two-thirds of your daily recommended intake of vitamin E, and this important vitamin helps protect your body from sun damage. Vitamin E can also help make scars look less noticeable, so it clears your skin in more ways than one!


Like salmon, walnuts are high is essential fatty acids that could guard against sunburn, so anyone who doesn’t like fish can also reap the omega-3 benefits.

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