We all know the importance of taking care of our skin during the summer months, but did you know that you can actually “eat” your sunscreen? By filling your plate with nutritious, antioxidant rich foods, you can not only prevent but also help to minimize sun damage from the inside out.

Boost your skin care efforts with these delicious, nutrient rich foods.

  1. Carrots: Carrots, and nearly all yellow, orange, and red fruits and vegetables, are packed with carotenoids, which help protect the skin against sun damage.
  2. Coconut oil: With an estimated SPF of 4, coconut oil is great to consumer as the fats help to protect your skin from the inside out., You can also apply it topically for mild sun protection. (Although coconut oil helps skin tan–if you burn easily, we recommend using coconut for small touch-ups, such as around the eyes, in addition to an SPF of at least 30).
  3. Almonds: They contain vitamin E, an antioxidant that can protect your skin against sun damage. For maximum digestibility, be sure to soak your almonds for up to 8 hours before eating them.
  4. Leafy greens: Not that we need more reminders to eat our greens, but they are great for protecting skin! Leafy greens are full of antioxidants, including beta-carotene, which repairs skin damage. and They’re alkaline forming, which can helps counteract effects of inflammation caused by sun damage.
  5. Fish: Salmon, mackerel, and other omega-3 rich foods are great for protecting the skin. They help reduce inflammation and promote skin regeneration!

Remember, eating a nutritious diet is just one aspect of sun protection! Take measures to avoid the sun during peak hours, and don’t forget your hat and sunscreen.


Kate Horodyski is a Halifax-based freelance writer and wellness blogger. You can find her online on My Spiritual Roadtrip and on Instagram, @myspiritualroadtrip.