With spring in full swing across Canada, many of us are easing back outdoors, enjoying longer days and the welcome return of sunshine. After a long winter, spending time in the sun feels especially energizing—but it’s also the time to start thinking about sun protection again.
As UV levels begin to rise, protecting your skin should be part of your seasonal routine. High-SPF sunscreen and protective clothing are key, but there’s another way to support your skin’s natural defences—through the foods you eat.
The science behind sun-protective foods is compelling. Certain plant-based compounds, including carotenoids and polyphenols, have the ability to absorb and neutralize harmful UV radiation. These compounds are distributed throughout the body and deposited in the skin, where they work to reduce the impact of sun exposure.
Of course, these nutrients aren’t a replacement for topical sun protection. Sunscreen, hats, and UV-protective clothing remain essential. But the right foods can offer an added layer of support, helping your skin stay resilient as the season shifts.
So, which foods offer the most benefit? Here are six worth adding to your spring grocery list.
Tomatoes
Packed with the antioxidant lycopene, tomatoes have been shown to significantly reduce sunburn and DNA damage caused by UV exposure. Try enjoying them in fresh salsa, in Caprese salads, and salads of all sorts, roasted with olive oil, or blended into a gazpacho—a refreshing chilled soup.
Carrots
Beta-carotene, the compound that gives carrots their vibrant orange hue, can help protect against sun-induced redness and swelling. Snack on raw carrot sticks, add them to stir-fries or blend into a refreshing carrot-ginger juice.
Fatty Fish
Omega-3 fatty acids found in salmon, mackerel, and other oily fish can help reduce inflammation and prevent sunburn. Grill, bake or poach fish for a delicious and sun-protective meal.
Green Tea
The polyphenols in green tea, particularly EGCG, have been found to absorb UV radiation and reduce the risk of sunburn and skin cancer. Sip on a refreshing iced green tea or enjoy it hot with a squeeze of lemon.
Dark Chocolate
Yes, you read that right! The flavanols in dark chocolate have been shown to enhance the skin's resistance to UV damage. Indulge in a small square of 70% cacao or higher for a sweet and healthy sun-protective treat.
Leafy Greens
Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, two carotenoids that can help shield the skin from sun-induced oxidative stress. Add them liberally into salads, smoothies, or sautéed veggie dishes.
Bottom Line
Combine a diligent sunscreen routine with the consumption of sun-protective foods and head out to enjoy the glorious sunshine with peace of mind knowing you did all the things to minimize your risk of sun damage.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
