Sunscreen, wide-brimmed hats, and sun-protective clothing can only go so far in shielding your skin from sun damage. According to dermatologists, what you eat also plays a vital role in protecting your skin—from the inside out.

Recent studies show that foods rich in antioxidants and those that promote natural collagen production act like "internal sunscreen," helping your skin stay radiant, resilient, and youthful for longer.

Dr. Patricia Farris, a dermatologist and member of the American Academy of Dermatology, explains:

“Certain foods we eat daily can absolutely enhance the skin’s ability to defend itself against the sun.”

Below are 7 summer fruits and vegetables known for their UV-protective properties and natural collagen-boosting powers. If added to your daily diet, they can help you maintain youthful skin well beyond your age.

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1. Pomegranate – Antioxidant Power to Fight Aging

Pomegranates are packed with polyphenols and punicalagins, compounds known to neutralize free radicals and protect skin cells from UV damage. Punicalagins are especially effective in preserving collagen beneath the skin, keeping it firm and elastic.

Some studies even suggest that pomegranate extract may reduce the risk of skin cancer triggered by excessive sun exposure.

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2. Tomato – A Natural Shield Thanks to Lycopene

Tomatoes are rich in lycopene, a powerful antioxidant that helps protect the skin from sun-induced damage. In a German study, participants who consumed tomato paste for 10 weeks had significantly higher resistance to UV rays.

A glass of tomato juice also delivers nearly twice your daily vitamin C needs, essential for collagen synthesis and skin repair.

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3. Cucumber – Hydrating and Soothing After Sun

Cucumbers are about 96% water, making them a natural hydrator for your skin during hot weather. They’re also rich in vitamin C, potassium, vitamin K, and caffeic acid, which help fight inflammation and soothe sunburned skin.

Vitamin K plays a key role in fading dark spots and supporting skin regeneration.

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4. Kiwi – Cellular Defense Against UV Damage

Kiwi is one of the most vitamin C-rich fruits out there. It helps repair damaged skin cells, boosts collagen production, and strengthens blood vessels, giving your skin a smoother, firmer appearance.

Add a few slices of kiwi to your salad or smoothie—it’s a refreshing dose of skin nourishment, especially after sun exposure.

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5. Broccoli – A Skin-Strengthening Superfood

Broccoli is a great source of sulforaphane, a compound that activates enzymes to protect cells from UV-induced damage. It also contains high levels of vitamin C, helping boost collagen and enhance elasticity.

A study by Johns Hopkins University found that sulforaphane reduced sunburn severity by up to 37%.

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6. Carrot – Anti-Inflammatory and Skin-Healing

Carrots are loaded with beta-carotene, which the body converts to vitamin A—vital for protecting the skin from inflammation and sun sensitivity. They’re also rich in vitamin C, supporting collagen production and skin tone.

Drinking carrot juice or adding it to meals can enhance your skin’s natural glow and strengthen its defenses.

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7. Citrus Fruits – Hydrating and Elasticity-Boosting

Citrus fruits like oranges, grapefruits, and tangerines are rich in vitamin C, a critical nutrient for collagen production and free radical defense.

Besides helping to keep your skin hydrated and plump, citrus fruits contain flavonoids—antioxidants that reduce inflammation and naturally brighten the complexion.

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🌞 Final Reminder: Sun Protection Starts From Within

Applying sunscreen is non-negotiable, especially during summer. But truly healthy skin also requires inner nourishment. By adding antioxidant-rich, vitamin C-packed fruits and vegetables to your daily diet, you build a natural, long-lasting defense against sun damage.

Under the bright summer sun, your skin can still glow beautifully—if you care for it the right way, from both the outside and within.