5 Types Of Food That Help Protect Your Skin From The Sun, According To An RD

To protect your skin from the UV rays, dermatologists recommend sunscreen and coverage as top defenses. However, SPF and hats are not the only way to lessen the impacts of the sun. Believe it or not, nutrition plays an important role in helping to support your skin from the inside out. As a registered dietitian, here are some of my favorite recommendations on how to increase skin protection and vitality with a healthy diet:

I recommend enjoying large colorful salads and lots of veggie sides, but supplements work too.

Hydration is key for keeping our skin healthy, especially in the summer months when the weather can be hot and dry. An easy trick to determine if you're hydrated: Simply look at the color of your urine. It should be almost clear. If it is really yellow, grab some water. To remain hydrated, I recommend at least eight glasses of water throughout the day—and if it's really hot out, make sure you're getting electrolytes, too.

Some of my favorite sources include blueberries, red and green bell peppers, kiwifruit, broccoli, Brussels sprouts, strawberries, plus the citrus fruits we all know and love!

If you don't enjoy eating these foods, supplementing is key. I'm a big fan of mindbodygreen's omega-3 potency+, which is one of my go-to's all year long! 

In general, if you enjoy 2 cups of produce at every meal, with strong, vibrant colors—you'll likely be covering your antioxidant bases. In fact, whole plant foods often contain lots of water, so enjoying them throughout the summer will help you hydrate and fill up on powerful antioxidants all at the same time. Win-win!

While you're enjoying this summer outdoors to gain some natural vitamin D (as much as possible, that is), be sure you're wearing sunscreen and eating whole foods to help stay sun-safe from the inside out. And if you're looking for more tips, here's a comprehensive guide to sun care!