There’s a lot of conversation these days about protecting our skin from the sun—and for good reason. Ultraviolet (UV) radiation is a major contributor to premature skin aging and skin cancer. In fact, the American Academy of Dermatology estimates that about one in five Americans will develop skin cancer during their lifetime. However, before we become afraid of every sunny day, let’s remember something important: sunlight isn’t the enemy. The goal here, as with most anything, is balance.

Protecting your skin doesn’t begin when you reach for a bottle of sunscreen. It begins from the inside out—with the nutrients you give your body every day. Of course, you can’t eat a bowl of berries in the morning and then spend six hours at the beach without consequences! But, research suggests that certain nutrients and plant compounds can help the skin better withstand oxidative stress and inflammation caused by UV exposure. Think of this as adding another layer of defense, rather than creating an edible SPF.

UV radiation generates free radicals in the skin. These unstable molecules can damage cellular structures, including lipids, proteins, and DNA. Antioxidants help the body manage oxidative stress, which is one reason a colorful, nutrient-dense diet is so valuable for healthy skin. One of the most interesting areas of research involves carotenoids, the colorful plant pigments found in foods such as carrots, sweet potatoes, pumpkin, spinach, kale, and other leafy greens. Beta-carotene, lycopene, lutein, and related carotenoids can accumulate in the skin and help neutralize reactive molecules generated by UV exposure. Human studies suggest that consuming carotenoid-rich foods over time may provide a modest degree of protection against UV-induced skin damage. Carrots, pumpkin, winter squash, tomatoes, watermelon, dark leafy greens, peppers, and other colorful fruits and vegetables make beautiful additions to a skin-loving diet.

Vitamin C deserves a place in this conversation, too. Your skin contains significant amounts of vitamin C, and it plays an important role in collagen production and antioxidant defense. Citrus fruits, strawberries, kiwi, sweet peppers, broccoli, Brussels sprouts, and leafy greens are excellent food sources. Vitamin C also works beautifully alongside vitamin E. These two antioxidants participate in the body’s antioxidant network, helping protect cells from oxidative stress. So yes—bring on the strawberries, peppers, broccoli, oranges, lemons, limes, and greens!

One of the best approaches is not to chase individual nutrients but to build meals around a variety of whole foods. A colorful salad with leafy greens, peppers, tomatoes, avocado, seeds, and a little extra-virgin olive oil is practically a skin-supporting party on a plate!

Please remember: Your diet is just one part of your sun-protection strategy—not the whole strategy. The American Academy of Dermatology recommends a combination of shade, sun-protective clothing, and broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher when appropriate. A wide-brimmed hat, sunglasses, long sleeves, and UPF-rated clothing can provide significant physical protection without requiring you to put anything on your skin.

And when sunscreen is appropriate, there’s no need to fear it. If you have concerns about particular ingredients, do your research and choose a product that fits your needs. Mineral sunscreens containing zinc oxide or titanium dioxide are options many people prefer, particularly those with sensitive skin.

Think of your skin as part of your entire body—not simply something that needs to be protected from the outside.

• Fill your plate with colorful fruits and vegetables.
• Include healthy fats, nuts and seeds, and quality protein.
• Drink enough water. Get plenty of sleep.
• Give your body the vitamins, minerals, antioxidants, and other plant compounds it needs to maintain healthy tissues.

Then take the sensible outside-the-body precautions, too.

• Seek some shade.
• Wear a hat.
• Cover up when you’ll be outside for extended periods.
• Use sunscreen on exposed skin when appropriate. And don’t wait until you’re pink and crispy to decide you’ve had enough!

The AAD recommends reapplying sunscreen about every two hours while outdoors and after swimming or sweating.

The bottom line? You can’t eat your way out of sun damage—but you can eat your way toward healthier, more resilient skin. So, enjoy the sunshine wisely, and give your body plenty of nutritional support from the inside out.

Link to Morter March Monday Rebroadcast: