The foods that help (or hurt) your UV resilience with the science to back it up. A short list of foods to keep on stock if you plan on being out in the sun this summer (and which ones to avoid)

Why your skin's first defense starts on the end of your fork...

Although we still have a couple weeks before we hit summer solstice - the temperature definitely feels like summer here in Georgia!

I've been craving lots of tomatoes - salmon & the occasional bit of dark chocolate 🫣....and today I'll show you exactly why those are the types of foods I prioritize in summer months (and which foods I make an effort to limit).

Keep reading for the lists of foods with scientific citations....

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When it comes to summer sun skin exposure - most people only want to talk about sunscreen & UV protective clothing.

Here I take a bit of a different viewpoint on those topics than the mainstream (click here for my article on sunscreen), and what a lot of people don't realize is that even with "safe sun exposure" practices - I've seen people with a suboptimal diet get "sunspots".

While hormone shifts, stress, and lifestyle factors all play a role in how your skin responds to the sun - what you eat might be the most overlooked factor.

Today, we’re zooming in on the nutritional side of sun resilience - so you can stock your kitchen with foods that protect your skin this summer, and know which ones to limit if you want to optimize your skin health.

Let's break some of these down (with citations for further study):

🐟 Wild Salmon & Sardines (Omega-3 Fatty Acids)

Fatty fish like wild salmon and sardines are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), omega-3 fatty acids known for their anti-inflammatory properties. While many studies have shown Omega 3 fatty acids to be anti-inflammatory - this study shows a photoprotective benefit in humans.

🍤 Astaxanthin (found in salmon - salmon roe & shrimp to name a few) is one of the most powerful antioxidant carotenoids for skin health, shown to increase UV resistance, reduce wrinkle formation, and protect collagen from sun-induced damage.

In a double-blind, placebo-controlled trial, 4 mg/day of astaxanthin significantly increased the skin’s tolerance to UV light and improved hydration and elasticity (Tominaga et al., 2017). Other studies show it reduces inflammatory cytokines and MMP-1 after UVB exposure, helping preserve skin integrity and slow photoaging (Ito et al., 2018; Park et al., 2010).

🍊 Citrus Fruits (Vitamin C)

Citrus fruits are high in vitamin C (ascorbic acid), an antioxidant that plays a crucial role in collagen synthesis and skin health. Vitamin C suppresses matrix metalloproteinases responsible for collagen degradation and enhances the skin’s defense against oxidative stress, thereby mitigating photoaging effects. (see study)

🍅 Tomatoes & Watermelon (Lycopene)

Tomatoes are rich in lycopene, which has been shown to protect against UV-induced skin damage. Regular intake of tomato paste has been associated with reduced erythema formation following UV exposure, indicating its role in enhancing the skin’s photoprotective properties. (see study)

🥕 Carrots & Sweet Potatoes (Beta-Carotene)

These vegetables are abundant in beta-carotene, a precursor to vitamin A. Beta-carotene accumulates in the skin and provides protection against UV-induced erythema by neutralizing free radicals. (see study)

🍫 Dark Chocolate (85%+ Flavanols)

Good news ladies: Dark chocolate with high flavanol content has been linked to increased minimal erythema dose (MED), indicating enhanced resistance to UV-induced skin reddening. A study demonstrated that long-term ingestion of high-flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. (see study)

🫐 Berries (Anthocyanins)

Berries are rich in anthocyanins, antioxidants that combat oxidative stress. Research indicates that anthocyanin-rich extracts from blackberries can reduce UV-induced free radicals and oxidative damage in skin cells, highlighting their protective role against UV radiation. (see study)

🍵 Green Tea (Epigallocatechin Gallate - EGCG)

Green tea contains EGCG, a polyphenol that has been shown to protect human cellular DNA from UV-induced damage. Studies suggest that EGCG can prevent UV-induced DNA damage in human cell cultures and peripheral blood samples, underscoring its potential in skin photoprotection. (See study on melanoma prevention & see study on UV protection)

Now before you accuse me of taking away all your summer fun 😂 - I want to say that I strongly recommend "limiting" these foods/drinks if you plan on being out in the sun a lot & understanding the potential risks of consuming these foods regularly.

Remember: I always come from a place of informed consent - not fear! Know the information, and then decide what makes the most sense for you.

🛢️ Seed Oils (Canola, Soybean, Sunflower) & Oxidized fats/fried foods

This is a hot - highly debated topic online.....and here's what the studies actually say ⬇️

Excessive intake of omega-6 PUFAs can disrupt the balance with omega-3 fatty acids, leading to a pro-inflammatory state in the body. This imbalance may exacerbate skin inflammation and increase sensitivity to UV radiation, potentially accelerating skin aging and damage. (see study)

This study showed diets rich in omega-6 fatty acids accelerate and promote UVB-induced skin tumor formation in mice, and diets high in omega-3 fatty acids suppress tumor development, indicating a potential chemoprotective role.

🍟 Fried foods, especially those prepared in reused or overheated oils, are sources of oxidized fats and harmful compounds like advanced glycation end products (AGEs). These substances can induce oxidative stress and inflammation in the skin, impairing its structural integrity and resilience against environmental stressors like UV exposure.

This study - investigated the health risks associated with consuming foods that contain lipid oxidation products (LOPs), particularly those generated during frying, and found that fried food consumption significantly contributes to exposure to these toxic lipid oxidation products.

The study essentially found that these oxidative toxins may pose a health risk, particularly when fried foods are frequently consumed, which could contribute to the development of chronic diseases.

🍺 Alcohol

Excessive alcohol intake depletes glutathione, a critical antioxidant that protects cells from oxidative stress. Reduced glutathione levels impair the skin’s ability to counteract UV-induced damage, leading to increased susceptibility to photoaging and other skin disorders. (see study)

🍰 Sodas - Pastries & Refined Carbohydrates

Especially when someone has poor metabolic health (93% of Americans unfortunately) - diets rich in refined carbohydrates elevate blood sugar levels, promoting glycation and the accumulation of AGEs in skin tissues. This not only degrades collagen and elastin but also impairs the skin’s structural integrity, making it more prone to wrinkles and UV-induced damage. (see study)

When it comes to making nutritional choices for yourself - I think eating locally and seasonally as often as you can (these foods often contain the nutrients we need for that particular time of year) - prioritizing omega 3 rich foods like wild salmon & staying hydrated will give you the most returns.

This study titled "Nutrition and Youthful Skin" explored how dietary choices influence skin health and appearance:

The study essentially found:

Nutritional Impact on Skin: Proper nutrition supports skin structure, elasticity, and hydration, helping to reduce signs of aging like wrinkles, fine lines, and sagging.
Protective Nutrients: Vitamins (especially A, C, E), antioxidants, omega-3 fatty acids, and other micronutrients play a vital role in protecting skin cells from oxidative damage caused by environmental factors.
Avoidance of Harmful Foods: Excessive intake of sugar, processed foods, and unhealthy fats may accelerate skin aging and inflammation, leading to less youthful skin.

Now if you are ready to put together the information about nutrition & safe sun exposure - I've got you covered!

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Here's to making this summer the best one yet!

Have an amazing day,

🌞 Sarah

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PS - This is not medical advice nor a substitute for 1:1 care with a trusted practitioner!