Sun protection is essential for maintaining healthy skin.
While we often think about sunscreen and protective clothing, there’s another powerful way to protect your skin: nutrition.
The food you eat (and the essential nutrients within) can enhance your skin’s ability to protect itself from the sun’s rays. This approach supports your body’s natural defense mechanisms, helping repair and protect skin cells from UV damage.
That’s a big deal because the sun does much more harm than you think. Sun exposure speeds up the aging process, making you look older than you really are [1].
It causes premature wrinkles, fine lines and age spots. It’s also a leading cause of skin cancer, which can be life-threatening.
The sun protection methods you’re already aware of, such as wearing sunscreen, covering up with clothing and seeking shade, are crucial. But they are even more effective when your body can defend itself from within.
By combining traditional sun protection methods with a nutrient-rich diet, you can keep your skin healthy and radiant all year round.
So, what should you add to your plate when the heat is on? Learn more about the top sunblocking nutrients below.
How Nutrients Can Protect Your Skin from the Sun
Your body has incredible natural defense mechanisms to protect itself—inside and out—from the harmful effects of UV radiation.
The skin acts as the first line of defense, producing melanin, a pigment that absorbs and disperses UV rays. Melanin helps prevent sunburn and reduces the risk of DNA damage. Your body also has the ability to repair sun-damaged DNA through cellular repair processes.
Enzymes in your skin work to identify and fix mutations caused by UV exposure. This maintains the integrity of your skin cells and prevents the development of skin cancer.
However, your body’s natural defenses need fuel, in the form of certain nutrients, to do their job. Some vitamins have powerful antioxidant properties that neutralize the harmful free radicals generated by UV exposure.
Other nutrients, like omega-3 fatty acids, reduce inflammation and protect the integrity of skin cells. When cells are damaged or destroyed, proteins like collagen are used to rebuild skin that’s firm, elastic and healthy.
Incorporating these nutrients into your daily diet can improve your skin’s ability to protect and repair itself from UV damage. It’s especially important to consume these nutrients during the summer when the sun’s rays are strongest.
Key Nutrients for Sun Protection
The following nutrients are critical for protecting your skin from UV rays and preventing premature aging. We’ll explain why, according to the latest science, and tell you how to get more of them.
Antioxidants
When your skin is exposed to UV radiation from the sun, it increases the production of free radicals. These rogue toxins damage skin cells through a process called oxidative stress. This stress can accelerate aging and contribute to skin cancer.
Antioxidants neutralize free radicals, protecting your skin from this harmful chain reaction. Here are a few sunblocking antioxidants to incorporate into your diet.
- Vitamin C: Vitamin C is among the most powerful antioxidant vitamins, and it’s super easy to get more in your diet. Lots of foods contain vitamin C, including citrus fruits, strawberries, tomatoes and bell peppers. Vitamin C also boosts collagen production—another sun-blocking nutrient. Vitamin C works double-time for your skin, so make sure you get enough. If you don’t eat fruits and vegetables daily, consider taking a Vitamin C supplement.
- Vitamin E: Vitamin E is an antioxidant with a few unique sun-blocking tricks up its sleeve. It works by absorbing UV light and preventing it from penetrating the skin, meaning it actually shields you from the sun [2]. Vitamin E also repairs and improves the appearance of skin by reducing inflammation and promoting cell regeneration. Foods high in vitamin E include almonds, sunflower seeds and spinach. You can also get your daily dose of vitamin E by taking a multivitamin.
- Curcumin: Curcumin is the active compound found in the spice turmeric. It’s also an incredibly potent antioxidant with strong anti-inflammatory properties. Curcumin has been found to suppress UV-related skin cancer and even reverse the harm caused by UV radiation [3,4]. You can only get dietary curcumin from a single source: the turmeric root. Turmeric is a common ingredient in some dishes, such as curries. For many, the easiest way to get enough curcumin is by taking a curcumin supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that balance inflammation and maintain the integrity of skin cells. These healthy fats keep cell membranes strong and flexible, which keeps your skin looking and feeling young.
In one study, women taking omega-3-rich flaxseed oil daily experienced a 39% increase in skin hydration in just a few months [5].
By reducing inflammation, omega-3s help minimize the redness and swelling that often accompany sunburn. They also support the skin’s natural barrier, protecting it from external damage, including UV radiation [6]. Fatty fish like salmon, mackerel and sardines are the best sources of omega-3s. Plant-based sources include seeds, avocados and olive oil.
Collagen
As the body’s most abundant structural protein, collagen provides firmness and elasticity to your skin. It forms the foundation of your skin (called the dermis), boosting its resilience to environmental stressors like UV radiation.
After UV exposure, the skin undergoes damage at the cellular level. Collagen helps repair this damage by promoting the regeneration of new, healthy skin cells.
As you age, your body produces less collagen, resulting in thinner skin, wrinkles and a decrease in skin elasticity. This natural reduction in collagen makes the skin more vulnerable to UV damage, further accelerating the aging process [7].
You can overcome your collagen deficit by adding more collagen to your diet. Collagen-rich foods include chicken skin, cartilage, fish and egg whites. Or, consider taking collagen peptides as a supplement.
Boosting your collagen levels will shield you from UV damage, and it might help you age more slowly too.
Good Day, Sunshine
You want to enjoy every minute of those beautiful sunny summer days. But you must also be mindful of burns and skin damage that can last a lifetime.
Taking sun damage seriously is about more than slathering on sunscreen. It’s also about getting the nutrition you need to maintain the health and vitality of your skin.
Antioxidants, omega-3 fatty acids and collagen provide your body with the fuel it needs to repair, regenerate and protect your skin from the sun. These nutrients work from the inside out, improving your skin’s resilience and promoting a healthy, radiant glow.
Just remember that these nutrients should not replace traditional sun protection methods. Sunscreen, protective clothing and hanging out in the shade are the best ways to protect your skin from UV radiation.
Think of these nutrients as an extra layer of defense, boosting the protection you get from sunscreen.
By combining a nutrient-rich diet (or sunblocking supplements) with sun protection practices you already know, you can enjoy the best of both worlds: youthful, firm skin and effective sun defense.
If you want to start boosting your skin health right now, take a daily multivitamin. It contains antioxidants like vitamins C and E along with more essential nutrients.
If you’re over 40, consider adding omega-3s and collagen to your diet as well to keep your skin glowing as you age.
FAQ
Natural sun protection involves incorporating specific nutrients and vitamins into your diet that enhance your skin’s ability to defend against UV damage. Key nutrients include antioxidants like vitamins C and E, omega-3 fatty acids, and collagen.
To boost collagen, consume collagen-rich foods like chicken skin, fish, and egg whites, or take collagen supplements. Collagen supports skin elasticity and helps repair UV-induced damage.
Essential nutrients for sun protection include antioxidants (vitamins C and E), omega-3 fatty acids, and collagen. These nutrients help protect skin cells from UV damage, reduce inflammation, and support cellular repair.
While nutrients can enhance your skin’s natural defenses, they should complement, not replace, traditional sun protection methods. Sunscreen, protective clothing, and seeking shade remain crucial for effective sun protection.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8802961/
- https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8810050/
- https://www.researchgate.net/figure/Curcumin-reverses-the-effect-induced-by-UV-irradiation-Curcumin-could-significantly_fig3_355497720
- https://pubmed.ncbi.nlm.nih.gov/21088453/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4292080/
