Some foods have the power to protect your skin from sunburns.These foods are a natural boost when it comes to protecting your skin from harmful UV rays. All of them have nutrients that can save your skin from damage. You are probably aware that unprotected sun exposure may age your skin and increase your risk of skin cancer. Of course, in first place is the sunscreen, but you can also help your body by increasing your consumption of these healthy foods:


All cruciferous vegetables, including kale, brussel sprouts, spinach, and broccoli are great sources of nutrients that are important in protecting your skin such as folate, beta-carotene and sufurophane.

Red wine

red wine protects the skin from the sun

Resveratrol, a key ingredient in red wine, beside that is heart healthy it is also reducing the effects of UV light.
The resveratrol is actually part of the skin of red and purple grape. That’s why red wine has more resveratrol than white wine. But if you don’t like alcohol, you can just eat grapes or drink grape juice.
Beside grapes, cranberries, blueberries and peanuts are also high in resveratrol.


Oily fish, primarily salmon, also trout, mackerel, sardines are rich with omega-3 fatty acids. Omega-3s are known in helping the immune system to destroy damaged cells by UV rays. And that way the risk of skin cancer is lower.


strawberries protect from sunburns

Some studies found that the extract in strawberries can safeguard from ultraviolet radiation.

Sweet potatoes

Beside carrots, sweet potatoes are also rich in beta-carotene, derivative of vitamin A that helps in protecting skin from sunburns. Beta-carotene can be found in dark leafy greens and mangoes.


Tomatoes are full of lycopene, which is known in protecting skin from burns. But the highest concentration of lycopene can be found in cooked tomatoes. Other fruits rich in lycopene are watermelon and pink grapefruit.