While you can protect yourself from UV ray potency on the outside, the right foods can protect you on the inside as well. Learn more.

The average woman spends about $313 every month on her appearance. That adds up to about $255,000 over the course of a lifetime. In other words, beauty maintenance costs about the standard amount for four years of college.

Instead of wasting time and money on ineffective products, consider adjusting your diet.

A few small changes can improve your skin health for years to come. You can protect your skin from UV ray damage and minimize the appearance of wrinkles.

Not sure where to start? Which foods are good for the skin? Keep reading to find out!

After reading this guide, you can improve your skincare routine by adjusting your diet, not your product regimen. Start making a change for the better with these foods for clear skin today!

1. Watermelon

Consider consuming more watermelon to protect your skin from UV ray damage this year.

Watermelons contain lycopene, an antioxidant that gives tomatoes their red hue. Watermelons offer even more lycopene than tomatoes, though.

Lycopene can help absorb both UVA and UVB radiation.

It's important to note that it can take a few weeks for your skin to become photoprotective, though.

Consider adding watermelon to your diet, especially during the hot summer months. Lycopene can act as a natural sunblock.

As you start adding these foods for clear skin to your diet, it's important to note that food doesn't replace sunblock. Make sure you're wearing sun-protective clothing and using sunscreen daily. These preventative measures can protect your skin from sun spots and damage.

Adjusting your diet and wearing sunscreen can protect anti-aging benefits, too.

At the same time, watermelon can keep your body hydrated. Make sure to drink plenty of water, too. Remaining hydrated can help your skin maintain a healthy glow.

2. Blueberries

Blueberries contain phytochemicals like resveratrol and flavonoids. These compounds have anti-aging and anti-inflammatory abilities. Consuming more blueberries could reverse the effects of premature aging caused by sun damage.

The antioxidants in blueberries can fight free radicals. Free radicals caused by sun exposure and stress can lead to skin damage.

Blueberries are rich in vitamin C, too. Consuming foods that are high in vitamin C might help prevent skin wrinkles.

Consider adding blueberries to a breakfast parfait.

3. Leafy Greens

As you start exploring foods that are good for skin health, consider consuming more leafy greens. For example, you might try eating more kale and spinach. These vegetables are high in beta carotene.

According to one study, beta carotene could provide natural sun protection after 10 weeks of regular supplementation. Your body converts beta carotene into vitamin A. Vitamin A is essential for your skin's health.

Leafy greens are also rich in lutein and zeaxanthin. These antioxidants could protect your skin from wrinkles, skin damage, and skin cancer.

4. Nuts and Seeds

If you want to protect your skin from UV damage this year, consider making your own trail mix. Nuts and seeds contain omega-3 fatty acids. Omega-3 fatty acids provide anti-inflammatory benefits.

They can also help maintain your skin's integrity. Omega-3 fatty acids could help your body cope with sun exposure, too.

Consider consuming more chia seeds, flax seeds, hemp seeds, and walnuts this year.

5. Green Tea

Green tea contains a flavanol called EGCG. It could help protect your skin from UV ray damage.

Green tea might also reduce skin damage from UVA light. It could protect your body from the decrease of collagen, too.

Collagen is a protein responsible for keeping your skin firm and healthy.

6. Cauliflower

If you're looking to add more fruits and vegetables to your diet, consider consuming more cauliflower. Cauliflower is high in antioxidants, which can fight off oxidative stress from free radicals.

Cauliflower also contains a naturally sun-protective compound called histidine. Histidine is an alpha-amino acid. It stimulates the production of urocanic acid.

Urocanic acid can absorb UV radiation.

7. Tomatoes

Like watermelon, tomatoes are high in lycopene. This carotenoid gives tomatoes its antioxidant and anticancer properties. Eating tomatoes could block UVB rays from penetrating your skin.

They might also help neutralize the oxidation of free radicals caused by sun damage. Eating tomatoes could counteract the effects of skin photoaging as a result.

8. Carrots

Most people associate carrots with their eye health. Eating more carrots could benefit your skin, too.

Carrots are another food that's rich in beta-carotene. The beta-carotene in carrots could protect your skin from damage caused by UV ray exposure.

In fact, carrots might help reduce your skin's sensitivity to the sun, too. You could minimize the severity of sunburns as a result.

9. Sweet Potatoes

As you continue exploring foods from clear skin, consider adding sweet potatoes to your diet. Sweet potatoes are also high in beta-carotene. They can help provide your body with vitamin A.

Vitamin A could contribute to UV ray protection and cell repair.

Sweet potatoes are also high in vitamins C and E. These vitamins might improve your skin texture. They could boost collagen production, too.

10. Bell Peppers

Want to mix up a delicious salad or stir fry? Consider adding bell peppers to your next meal. Bell peppers provide helpful antioxidants.

Red, orange, and yellow peppers also contain beta-carotene, which is great for your skin.

11. Salmon

Searching for a source of protein to add to your list of foods that are good for skin health? Consider eating more salmon this year. Salmon is a great source of omega-3 fatty acids.

You can also find omega-3 fatty acids in walnuts, tuna, and flaxseed.

Omega-3 fatty acids could boost your overall health. They also help improve your skin's ability to protect itself from UV rays. It could even help the body fight infection and skin cancer.

If you want to take your skincare to the next level, consider giving these foods a try!

Fight UV Ray Damage: 11 Foods That Protect the Skin From Within

You don't have to spend money on skincare products to improve your skin health. Instead, consider these 11 foods and protect your skin from UV ray damage. With these foods for clear skin, you can minimize the appearance of wrinkles and aging.

Searching for more ways to protect your skin from sun UV rays? We can help.

Check out our entire collection today to get started.

January 13, 2023 — Gabriella Lowell