10 Foods That Can Help Prevent Sun-Damaged Skin

10 Foods That Can Help Prevent Sun-Damaged Skin

Eat more antioxidant-rich foods to help prevent damage from UV rays.


A great source of vitamin E, almonds are packed with sun-fighting antioxidants. Try sprinkling them on salads or chopping them up for an easy ice cream topping, or using almond butter to make a sweet and spicy dipping sauce for grilled chicken skewers.



Who knew that asparagus was a good source of vitamin E, too? Grill up bright green stalks at your next cookout for a delicious way to keep your skin healthy.


The antioxidants in carrots not only prevent sun damage; studies suggest they might actual reverse it. Add more carrots to your diet but using a peeler or spiralizer to cut them into long, thin ribbons or "noodles" and then add them to salads and pasta dishes.

Dark Chocolate

Chocoholics rejoice! Dark chocolate (65 percent cacao or more) is loaded with antioxidants that help fight sun damage — so make sure you're getting your 100 calories-worth of this sweet treat every day!

Green Tea

Green tea is one of the richest sources of polyphenols. Studies suggest that daily consumption of dietary polyphenols may provide protection against harmful UV rays, so drink up. Or use matcha powder in smoothies and baked goods.


Kiwis have more vitamin C than oranges — good news if you're looking for some extra protection against the free-radical damage caused by exposure to sunlight. Toss kiwi fruit in salads, salsa, and smoothies.


Omega-3-rich salmon will help you maintain a healthy layer of fat underneath your skin, which can prevent damage from the sun. Make sure you're eating enough healthy fats by grilling salmon (or salmon burgers) this summer.

Sunflower Seeds

If you're looking for more ways to get vitamin E into your diet, consider the sunflower seed; a quarter cup will give you almost a full day's allotment of the antioxidant. Try adding sunflower seeds to cookie dough for a salty twist.

Sweet Potato

Like carrots, sweet potatoes get their orange color from skin-protecting beta-carotene. So, when you're grilling up burgers this weekend, why not serve them with a side of sweet potato fries?


No need to feel guilty about that poolside bloody mary; tomatoes are a good source of lycopene, an antioxidant that protects against UV rays.