Summer is here in full swing and there’s definitely no shortage of heat and sunshine. Lacking to protect your skin from the sun, though, can have some serious consequences such as burns, skin cancer, wrinkles and pre-mature ageing. These show that taking care of the largest organ of your body is an absolute must. But, do you know that you can help your skin from the inside-out?  Read below to find out what to nosh before your next beach day, and exactly why they’ll help boost your skin’s protection from the summer sun.

Citrus Fruits

The Vitamin C acts an antioxidant that helps fight free radicals, and limonene found in many common citruses has shown in studies to decrease risk of skin cancer by 34%!

Orange Fruits & Vegetables

Many foods in this category (think sweet potatoes, carrots, mangoes) contain carotenoids, such as beta-carotene, which can be converted into Vitamin A. Carotenoids in general help delay sun-induced ageing, slow skin breakdown, and lessen effects of UVB radiation.

Watermelon & Tomatoes

Both are great sources of Lycopene, a carotenoid that can help prevent sunburn and skin cancer.

Green Tea

Obviously a great source of antioxidants, one specific being Catechins, that have disease-preventing properties, protects against sunburn inflammation and long-term UV radiation damage. Plus, the tannic acid in Green Tea helps with sunburn pain.


This superfood is shown to protect both the skin and eyes from harmful UV radiation. Being high in antioxidants, beta-carotene and anti-cancer compounds are a just a few reasons why it does so.


All cruciferous vegetables contain an antioxidant, Sulforaphane that helps protect against UV radiation. In addition, Cauliflower is a source of histidine, which stimulates production of Urocanic acid – a natural photoprotective.

Also, make sure to use a physical, mineral-based sunscreen and drink plenty of the water whenever you’re outside for extended periods of time.  With these precautions combined there’s no reason not to enjoy some sunshine!