As the temperatures rise and the days get sunnier, it’s only natural to spend more time outside. But with longer hours under the sun comes the need to think about your skin. While sunscreen and hats are essential, did you know your plate can also play a role in helping your skin stay sun-ready?
Certain foods contain nutrients that help your body deal with sun exposure from the inside out. These sun-smart foods are rich in antioxidants, healthy fats, and plant compounds that support your skin’s natural ability to handle the effects of UV rays and restore balance after too much sun.
Let’s explore eight tasty foods that may help your skin stay calm, nourished, and ready to face the summer sun.
- Sweet Potatoes: A Beta-Carotene Beauty
Sweet potatoes are more than just a holiday side dish. They’re packed with beta-carotene, a plant pigment your body can convert into vitamin A. This nutrient plays a key role in helping your skin respond to UV light and maintaining its natural glow.
Beta-carotene is known for its ability to help your skin stay strong during sun exposure by helping it restore its balance and ease the effects of free radicals that often increase with UV radiation. Just one medium sweet potato can give your skin a solid head start in the summer.
Try this: Add roasted sweet potatoes to salads or enjoy them mashed with a pinch of cinnamon for a summer-friendly side.
- Green Tea: Sip Your Way to Skin Calm
A refreshing glass of iced green tea isn’t just hydrating—it also contains a group of antioxidants called catechins. These plant compounds help ease the discomforts caused by UV rays by helping the skin bounce back after sun stress.
Regular green tea intake may help maintain healthy skin texture and support its ability to ease from UV light exposure. It also offers a cooling, calming effect—perfect for hot days.
Try this: Brew a batch of green tea, chill it, and add lemon slices and mint for a summer-ready drink.
- Chia Seeds: Tiny Seeds, Big Support
These little seeds are mighty when it comes to skin health. Chia seeds are a great source of omega-3 fatty acids, which help keep your skin hydrated and support its structure. Omega-3s are known to support the skin’s natural oil barrier, helping it stay calm under the sun.
Chia also contains antioxidants that can help your skin manage the effects of sun exposure and support its natural glow.
Try this: Make a chia seed pudding with almond milk and top it with fresh berries for a skin-supportive breakfast or snack.
- Dark Chocolate: Yes, It Can Help
Good news for chocolate lovers: dark chocolate—especially the kind with high cocoa content—is full of flavonoids. These compounds are rich in antioxidants, which help your skin deal with the impact of sun rays.
Dark chocolate may help your skin stay firm, calm, and balanced, especially when it’s under sun stress. Just be sure to choose varieties with at least 70% cocoa and enjoy in moderation.
Try this: Melt dark chocolate and drizzle it over frozen bananas or mix with oats and seeds for a no-bake summer snack.
- Tomatoes: A Juicy Source of Lycopene
Tomatoes are packed with lycopene, a powerful antioxidant that gives them their red color. Lycopene has been studied for its potential role in helping the skin handle the discomforts of UV radiation.
Cooked tomatoes, like in tomato sauce or soup, actually make lycopene easier for your body to absorb, making it a perfect summer kitchen staple.
Try this: Use tomato paste in dips, toss cherry tomatoes into salads, or blend them into a chilled gazpacho.
- Carrots: Crunchy Skin Support
Like sweet potatoes, carrots are loaded with beta-carotene. This makes them a double win for your skin in the summer. Eating carrots regularly may help your skin stay more balanced in the sun, especially when combined with other skin-supportive foods.
Carrots also help maintain a natural glow, which is an added bonus when you’re spending more time outdoors.
Try this: Snack on raw carrot sticks with hummus or roast them with olive oil for a delicious side.
- Fatty Fish: Omega-3 Powerhouses
Fish like salmon, mackerel, and sardines are full of omega-3 fatty acids. These healthy fats support your skin’s natural barrier and help maintain moisture, especially during hot, dry months.
Omega-3s also help your skin stay calm and more resilient when facing sun exposure. Plus, fish is a great protein source, which helps maintain skin elasticity and strength.
Try this: Grill salmon with herbs for a quick dinner or add canned sardines to a summer salad with lemon and olive oil.
- Berries: Nature’s Skin Saviors
Strawberries, blueberries, raspberries—they’re not just tasty, they’re also high in antioxidants like vitamin C and polyphenols. These compounds help your skin restore balance after time in the sun and support its natural renewal process.
Berries are one of the easiest ways to support skin health during summer. Just a handful a day can go a long way.
Try this: Blend mixed berries into smoothies, toss them into your yogurt, or enjoy them on their own as a sweet snack.
Wrap-Up: Feed Your Skin This Summer
While sunscreen and shade are key, the foods you eat can also make a big difference in how your skin handles sun exposure. From sweet potatoes and green tea to chia seeds and dark chocolate, these sun-smart foods support your skin from within.
Adding a variety of antioxidant-rich, hydrating, and omega-3-packed foods to your diet can help your skin stay strong, balanced, and ready to handle the heat.
Checkout this Blog: Stay Cool and Keep Your Gut Happy: Digestive Wellness Tips for Summer