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Nourishing Your Skin: Foods that Protect Skin from Sun Damage

When it comes to protecting our skin from the harmful effects of the sun, most of us turn to sunscreens, hats, and shade. While these measures are undoubtedly important, we often overlook the significant role that nutrition plays in safeguarding our skin from the sun—including eating foods that protect skin from sun damage!


By adopting a diet rich in certain nutrients, we can enhance our body's natural defense mechanisms, promote skin health, and mitigate the adverse effects of prolonged sun exposure.

As a Registered Dietitian at Organic Glow Medical Aesthetics, this is a topic I love learning and sharing about. Let’s explore the crucial role of nutrition in preventing sun damage and provide insights into the foods you can incorporate into your diet for healthier, sun-kissed skin.

The role of nutrition in protecting skin from sun damage

Can antioxidants prevent sun damage?

Antioxidants are powerful compounds that protect our cells from damage caused by harmful free radicals, which are generated in our body in response to environmental factors, including sun exposure.

By neutralizing these free radicals, antioxidants help prevent premature aging, inflammation, and can even help to lower the risk of skin cancer. Incorporating foods rich in antioxidants into our diet can significantly enhance our skin's resilience against sun damage.

What foods have antioxidants? Colourful fruits and vegetables like berries, citrus fruits, leafy greens, and bell peppers are excellent sources of antioxidants, offering a natural defense against harmful UV radiation.

A smoothie bowl topped with granola and berries, which are an excellent source of antioxidants which can help protect skin from sun damage.

Omega-3 fatty acids can protect against harmful UV rays

Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall skin health. These healthy fats have anti-inflammatory properties that can help reduce the skin's sensitivity to the sun and alleviate the symptoms of sunburn.

Omega-3 fatty acid rich foods that can help with sunburns and prevent damage: Including omega-3-rich foods such as fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds in your diet can help fortify your skin's natural defenses and support its resilience against sun damage.

A meal prep including grains, spinach, and salmon which is a great source of omega-3 fatty acids, one way nutrition can help prevent sun damage.

Vitamins C and E for sun protection

Vitamins C and E are renowned for their skin-protective properties.

Vitamin C is essential for collagen synthesis, a protein that provides structure to the skin and helps prevent photoaging. It also acts as an antioxidant, neutralizing free radicals generated by sun exposure.

Sources of vitamin C for sun protection: Citrus fruits, strawberries, kiwis, and bell peppers are excellent sources of vitamin C.

Vitamin E, on the other hand, helps reduce inflammation and acts as a natural moisturizer, fortifying the skin's barrier function.

Sources of Vitamin E to fortify the skin: Nuts, seeds, spinach, and avocados are great sources of vitamin E that you can include in your daily diet.


Hydration: The power of water for preventing sun damage

Proper hydration is vital for maintaining healthy skin and aiding in its natural defense against sun damage.

Drinking an adequate amount of water throughout the day helps keep your skin moisturized and supports its elasticity. Remember to consume water-rich foods such as watermelon, cucumber, and oranges, in addition to drinking enough water, to keep your skin hydrated from within.

While sunscreen and other protective measures are essential for shielding our skin from the sun, it's equally crucial to recognize the role of nutrition and which foods can help protect your skin from sun damage.


Speak with a Dietitian to learn more about the role of nutrition in your skin's health


Want to learn more about how what you eat can help achieve your skin or health goals? Book an appointment with a Registered Dietitian in Kelowna, BC for customized nutrition advice, meal plans, and more!

Kristy Hodgins, a Registered Dieitian in Kelowna at Organic Glow Medical Aesthetics.

Contact us for more information or book your Dietitian appointment online, either virtually across Canada or in-person in Kelowna.

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