How to Support Your Skin from the Inside Out This Summer

We often talk about sun protection like it’s a modern challenge—one that requires SPF 50, oversized hats, and shade at all times. But if we look back through the lens of evolution, our relationship with the sun starts to make a lot more sense.

Our ancestors didn’t have sunscreen or parasols. They lived outdoors—hunting, gathering, moving through landscapes with the sun on their skin. And yet, they didn’t fry under the heat. Why? Because we’ve evolved to benefit from sunlight. Our skin was designed to interact with it.

One of the most remarkable examples of this is vitamin D synthesis—where the sun activates a process in the skin that produces this vital hormone. It supports bone health, mood regulation, immunity, and so much more. Sunlight, in the right amounts, is not something to fear—it’s something to harness.

That said, modern life and depleted diets have made our skin more vulnerable to sun damage. And while sunscreen is still essential, what you eat can make a measurable difference in how your skin copes, repairs, and thrives under the sun.

Eat the rainbow they say!

So let’s talk about how you can support your skin from the inside out.

🍅 Tomatoes (especially cooked)

Rich in lycopene, a powerful antioxidant shown to reduce UV-induced skin damage. Cooked tomatoes offer even higher concentrations, making roasted tomatoes, tomato paste, and sauces ideal summer staples.

🥕 Carrots, Sweet Potatoes & Leafy Greens

Packed with beta-carotene, a pigment that accumulates in the skin over time and acts as a gentle, natural UV filter.

🍫 Dark Chocolate

High-flavanol cocoa (70% or more) has been shown to improve skin hydration and reduce sensitivity to UV light. A small square or two a day is all you need.

🐟 Omega-3-Rich Fish

EPA and DHA from oily fish like salmon and mackerel reduce inflammation and may protect skin cells from UV-induced damage. These fats also support skin barrier function year-round.

🍇 Berries & Grapes

These are rich in polyphenols and resveratrol, which have been shown to protect against oxidative stress and inflammation—two major drivers of sun damage and premature ageing.

🍵 Green Tea

Green tea contains EGCG, a potent antioxidant that can improve skin structure and reduce the formation of sunburn cells. Try it iced with mint for a refreshing summer option. This also helps with seasonal allergies - so wiN-WIN!

🍊 Citrus Fruits (Vitamin C)

Vitamin C supports collagen production and helps neutralise oxidative damage from UV exposure. For best results, combine it with vitamin E from nuts and seeds.

What to Avoid

Some foods and drinks can make your skin more susceptible to damage:

• Alcohol – reduces antioxidant defences and dehydrates the skin, increasing vulnerability to burning.

• Ultra-processed foods – promote inflammation and deprive your skin of nutrients it needs to repair and defend itself effectively.

☀️ Other Ways to Enjoy the Sun Safely (Without Sunscreen)

Supporting your skin through diet is powerful, but it doesn’t mean you need to shun the sun or skip sun protection altogether. There’s a sweet spot—and with a few simple practices, you can enjoy sunlight safely and intentionally.

• Time it wisely
  Aim for morning or late afternoon sun (before 11am or after 3pm), when UV rays are less intense but still beneficial.

• Understand your skin
  Fair skin, red hair, or a tendency to burn easily? You’ll need less sun to make vitamin D and should be more cautious with exposure.

• Find your rhythm
  Short, regular bursts of sun exposure—just 10 to 15 minutes a few times per week—can be enough to boost vitamin D without putting your skin at risk.

• Never expose already-burnt skin
  Always let sunburn fully heal before going back out. Damaged skin is more vulnerable to further harm.

• Prioritise sleep
  Your ability to tolerate sun exposure is tied to your circadian rhythm, so getting quality sleep actually helps your skin prepare and repair.

• Hydrate and take breaks
  Sit in the shade when the sun feels too strong and drink plenty of water to support your skin’s function from the inside out.

• Use smart tools
  Apps like QSun can help you track safe exposure, UV levels, and even estimate your vitamin D production in real time.

🌞 The Takeaway

Food won't replace sunscreen—but it can give your skin a head start.

We are built to thrive in nature, not hide from it. By combining sun-safe habits with nutrient-dense, colourful food, you can enhance your skin’s resilience, reduce damage, and embrace summer in a way that supports your whole-body health.

Let your plate be your first layer of protection—and let the sunshine in.