Sun-Healthy Skin for Glowing Skin: 7 Foods You NEED to Eat!

Sunscreen and protective clothing are essential for sun protection, what you eat also significantly contributes to achieving sun-healthy skin.

Key Takeaway

Food and Sun Protection

While a healthy diet can support your skin’s natural defenses, it’s not a substitute for proper sun protection. Always use sunscreen, wear protective clothing, and limit sun exposure during peak hours. Use sunscreen daily, even on cloudy days, and reapply every two hours or after swimming or sweating. Combine these products with a nutrient-rich diet for optimal sun-healthy skin.

What is sun-healthy skin?

Sun-healthy skin is skin that’s resilient to the harmful effects of UV radiation. It maintains its strength, elasticity, and overall health despite sun exposure. Achieving glowing skin involves a two-pronged approach: protecting it from the outside with proper sun care products and nourishing it from within through a balanced diet.

Food For Sun-Healthy Skin

1. Antioxidants

Antioxidants help combat free radicals caused by UV exposure. Include these antioxidant-rich foods:

• Berries (blueberries, strawberries, raspberries)
• Dark leafy greens (spinach, kale)
• Colorful vegetables (bell peppers, tomatoes)
• Green tea

2. Beta-carotene

This precursor to vitamin A can help protect against sunburn:

• Carrots
• Sweet potatoes
• Mangoes
• Apricots

3. Omega-3 fatty acids

These healthy fats reduce inflammation and may protect against sun damage:

• Fatty fish (salmon, mackerel, sardines)
• Walnuts
• Flaxseeds
• Chia seeds

4. Vitamin C

This vitamin supports collagen production and acts as an antioxidant:

• Citrus fruits
• Kiwi
• Broccoli
• Bell peppers

5. Vitamin E

Another powerful antioxidant that protects cell membranes:

• Almonds
• Sunflower seeds
• Avocados
• Olive oil

6. Lycopene

This carotenoid may help protect against UV-induced skin damage:

• Tomatoes (especially cooked)
• Watermelon
• Pink grapefruit

7. Polyphenols

These plant compounds have anti-inflammatory and photoprotective properties:

• Dark chocolate
• Red wine (in moderation)
• Green tea
• Pomegranates

A diet rich in phytonutrients, including α-tocopherol, flavonoids, β-carotene, lycopene and lutein, may produce continual whole body protection from such damage. Epidemiological studies support a role for diets high in these food components and decreased risk of photoaging and cancer. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/

Eat Your Sunscreen For Sun-Healthy Skin

Mediterranean Salmon Bowl

Main Components:

1. Grilled Salmon (rich in omega-3 fatty acids)
2. Quinoa
3. Mixed Greens (spinach, kale for antioxidants and vitamin C)
4. Cherry Tomatoes (for lycopene)
5. Sliced Bell Peppers (for vitamin C)
6. Sliced Avocado (for vitamin E)
7. Roasted Sweet Potato Cubes (for beta-carotene)

Dressing:

• Olive Oil and Lemon Juice (olive oil for vitamin E)

Garnish:

• Chopped Walnuts (for omega-3s)
• Fresh Herbs (parsley or basil)

This bowl combines omega-3 rich salmon with a variety of colorful vegetables, providing a mix of antioxidants, vitamins C and E, and beta-carotene. The quinoa adds protein and fiber, while the dressing and garnish contribute healthy fats.

Antioxidant-Rich Berry Breakfast Smoothie Bowl

Smoothie Base:

1. Mixed Berries (blueberries, strawberries, raspberries for antioxidants)
2. Spinach (for antioxidants and vitamin C)
3. Greek Yogurt (for protein)
4. Almond Milk
5. Chia Seeds (for omega-3s)

Toppings:

1. Sliced Almonds (for vitamin E)
2. Pumpkin Seeds (for vitamin E)
3. Sliced Kiwi (for vitamin C)
4. Dark Chocolate Shavings (for polyphenols)
5. Additional Fresh Berries

Optional Add-ins:

• A scoop of your favorite protein powder
• A tablespoon of flaxseed meal for extra omega-3s

This smoothie bowl is packed with antioxidants from the berries and spinach, while providing vitamin C, vitamin E, and omega-3 fatty acids from the various ingredients. The Greek yogurt adds protein, and the dark chocolate contributes beneficial polyphenols.

Both of these meals are not only nutritious for your skin but also adaptable to personal preferences. They provide a good balance of macronutrients along with the specific micronutrients that support sun-healthy skin.

Hydration For Glowing Skin

Dehydrated skin is more vulnerable to sun damage, so consistent hydration is key for a glowing skin. Drink plenty of water and munch on refreshing fruits and veggies like watermelon, cucumber, and berries throughout the day. Grab a reusable water bottle and fill up frequently, or snack on cucumber slices for a hydrating and refreshing boost from the inside out!

After-Sun Care

After a fun day in the sun, pamper your skin! Take a cool shower to lower your body temperature and rinse away sweat and sunscreen. Apply a gentle, fragrance-free moisturizer with aloe vera to soothe and rehydrate. Don’t forget to be gentle, and avoid picking or scratching at any irritated areas. For extra relief, chilled aloe vera gel can be a lifesaver on sunburned skin.

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Protecting Your Skin: Essential Sun Care Products

While a nutrient-rich diet forms the foundation of sun-healthy skin, using the right products is crucial for comprehensive protection. Here are some must-have items for your sun care routine:

1. Sunscreen

The cornerstone of any sun protection regimen, sunscreen is non-negotiable. Look for these features:

• Broad-spectrum protection (guards against both UVA and UVB rays)
• SPF 30 for reapplication or SPF 50+++ for daily use
• Water-resistant formula

Top picks:

• Aveeno, Baby Continuous Protection Sensitive Skin Zinc Oxide Sunscreen SPF 50: Perfect for sensitive skin, this lightweight formula contains soothing oats. Sweat plus water resistant for 80 minutes.

• Babo Botanicals, Sheer Mineral Sensitive Gentle Sunscreen Lotion SPF 50: For Extra Sensitive Skin. Contains 100% mineral active ingredients. Water Resistant. Non Greasy And Lightweight.

• MyChelle Dermaceuticals, Sun Shield Liquid SPF 50 Light/Medium: A fast-absorbing, velvety sunscreen suitable for face and body.

• Isntree Onion Fresh Fluid Sun Cream: An invisible, scentless cream that works great under makeup. Recommended for those who want to use non-sticky sun cream.

• Beauty of Joseon Matte sun stick : Mugwort + Camelia: Sun protection needs to be applied every 2 to 3 hours to be properly effective, but since this is not easy to do a sun stick is the best choice!

• AMUSE Beige Tone-Up 365 Vegan Sunscreen: Recommended for those who want to do foundation-free makeup. This all-in-one product evens skin tone, minimizes pores, and provides sun protection – for a flawless, natural look that lasts.

• JUNGSAEMMOOL Sunsual Vita Capsule Sun: Flawless makeup starts here! This brightening, anti-wrinkle primer with SPF protects & perfects your base for zero smudging or flaking.

• The Take-Out One – Invisible Sun Stick SPF30: A multi-purpose sunscreen stick, providing convenience on the go. Invisible formula perfect to apply or reapply on your face and body with zero residue. (UK/ Europe)

FOR MEN

• Ideal for Men Sun All In One: Recommended for men who do not want to apply oily sunscreen. This is an All-in-one oil-free sun protection with SPF 50, soothing irritated skin, hydration, and without a greasy feel or tight after-effects.

2. After-Sun Care

Soothe and rehydrate your skin post-sun exposure:

Top Picks:

• Attitude, After Sun Melt-in Gel Stick Mint & Cucumber: Natural ingredients to cool and nourish sun-exposed skin.

• ROUND LAB Birch Juice Moisturizing Soothing Gel: This product helps calm sensitive skin. Keep in the fridge for extra cooling effect!

• Beauty of Joseon Jello Skin Massage Cream for Face & Body: Provides smooth texture for gentle and soothing effects on skin over entire face and body. Use as a massage cream to hydrate skin without any friction. 

• Cool Down AfterSun Spray: Non-greasy lotion replenishes hydration lost from sun exposure. Contains vitamin E and aloe vera to moisturize and support skin renewal. (UK/ Europe)

3. Antioxidant Serums

Boost your skin’s defense with topical antioxidants:

Top Picks:

• Brighten & Block Duo: Brighten and protect skin from free radical damage, plus shield from harmful UVA/UVB rays for total skin glow!

• Skin Bliss Starter Kit: Everything you need to start your journey towards seriously protected blissful skin!

• The One For Your Body – Body Lotion: Designed for days in the sun with essential UVA & UVB protection. This gel-cream formula melts into your skin for light-weight finish, with no white cast or sticky residue. (UK/ Europe)

FOR MEN:

• ROUND LAB For Men 1025 Dokdo All In One Fluid: This product is ideal for those who want to achieve calming, moisturizing, and firming effects in one step skincare.

Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.