Edible Sun Protection: 7 Healthy Foods With Natural SPF Benefits

by Maria Konou

While sunscreen is a daily must for protected skin, there are certain foods that can additionally boost your defense against the harmful sun rays. Just as we snack on certain foods for healthy skin and hair, we can also benefit from those that act as a natural SPF for skin and body. Experts concluded that UV rays are associated with the growth of tumor cells on the skin, which is why we keep stressing just how important sunscreen is. Nevertheless, these foods are rich in valuable nutrients that can also help protect us from harmful UV rays. If you combine daily sunscreen application with a healthy diet, you can surely help protect your body and skin against UVA and UVB rays. So, if you want to see which are the main foods with natural SPF benefits, just continue reading:

Time to explore the world of edible sun protection

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Edible Sun Protection: 7 Healthy Foods With Natural SPF Benefits


Salmon is a very good source of omega-3 fatty acids, which protect and regenerate the DNA cells after sun exposure. Apart from that, omega 3 fatty acids are also great for your respiratory system, as well as your hair, nails, and skin! Eat it on sushi, add it to salads, or roast it with some veggies!

Salmon is one of the healthiest fatty fish, richest in omega-3 fatty acids

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Rich in beta-carotene, carrots are a delicious veggie that can protect us against sunburn. They are the ideal healthy snack that is rich in vitamin A, contributing to healthy skin and protection against sun damage.

Carrots are one of the b est quick snacks, rich in beta-carotene

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Did you know that peppers can help protect you against UV rays while hydrating you? That is thanks to their high water content. So, put flavorful peppers in your summer salads, or maybe add it to an omelette. Not only will you protect your skin from sun damage, but you will also give your body a healthy dose of nutrients.

Peppers can hydrate and protect you from sun damage and the same time

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#Citrus Fruits

Citrus fruits contain limonene, which is associated with a 34% reduction in skin cancer. So, make sure to consume lemons, oranges, and grapefruits during the summer. It is worth to mention that it is always better to eat the whole fruit instead of making it into juice. You can also add lemon slices to your water for a delicious boost of flavor and hydration.

Eating more citrus fruits is associated with a reduction in skin cancer

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#Green Tea

It is well known that green tea contains a large amount of antioxidants that help prevent cell damage from sun exposure. That is what makes iced green tea and matcha latte the perfect summer drinks. We have a whole article dedicated to the amazing benefits of matcha! Not only that, but we can also teach you how to make a matcha without using a whisk.

Matcha green tea is full of antioxidants that protect the skin from sun damage

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Leafy vegetables with dark green leaves like kale, lettuce and spinach are top sources of antioxidants like lutein. Lutein helps stop excessive cell growth (like cancer cells) caused by sun exposure. That is exactly why you need spinach in your summer diet.  You can add this valuable veggie to salads or make a green detox smoothie to help flush out all of the toxins.

Dark leafy veggies like spinach and kale are an edible sun protection, rich in antioxidants

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Walnuts are another valuable source of fatty acids (or so-called “good” fats) that can protect you from harmful rays. They are a wonderful option for people who do not eat meat. You can add a handful of walnuts to yogurt for breakfast, or in your salad for extra crunch.

The omega-3 fatty acids in walnuts can help protect you from the sun 

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Now you know which are the main foods with natural SPF benefits!

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.