To be clear, we're not saying skip the sunscreen (and for the safest picks, check out EWG’s Sunscreen Guide). But before you invest in pricey serums and slather on layer after layer of SPF, consider this: if your skin isn’t getting nourishment from the inside, no amount of product will help it truly thrive. Real radiance starts within. So, let us help you fuel that glow and live your best hot-weather life—naturally, deliciously, and effectively.

Our Top 5 Foods for Superb Summer Skin

Watermelon

Watermelon isn’t just summer’s poster fruit—it’s packed with lycopene, a powerful antioxidant, that may help protect skin cells from UV damage. In fact, studies show lycopene can reduce the effects of sunburn. But watermelon does double duty because it is 92% water, helping your skin stay plump, supple, and you feeling full and hydrated.

Why it Works

• Lycopene—antioxidant defense against UV rays

• Hydration—keeps skin cells happy and functioning

• Vitamin C—supports collagen production

Evidence

A review in Critical Reviews in Food Science and Nutrition in 2021 examined the effects of lycopene supplementation on UV-induced skin damage. The study found that lycopene (also found abundantly in tomatoes) significantly reduced skin redness and improved skin thickness and density, suggesting its role in protecting against photo damage and photo aging.

In the Kitchen

• Watermelon slices or cubes for grab and go

• Watermelon Juice—try this recipe from Love and Lemons

• Watermelon Feta Salad—try this recipe from Love and Lemons

Carrots

Ever notice that unmistakable glow in people who eat a lot of carrots? That’s beta-carotene in action—a powerful plant pigment your body transforms into vitamin A, essential for skin repair and natural sun defense. Research shows that beta-carotene can actually help reduce your skin’s sensitivity to UV rays, meaning fewer burns and less post-sun redness. For maximum benefit (and flavor), pair raw carrots with a healthy fat—like hummus or guacamole—so your body can better absorb the glow-boosting goodness. Snack smart, even beachside.Ever notice how people who eat a ton of carrots sometimes have a healthy glow? That’s beta-carotene, a pigment your body converts to vitamin A, which is key for skin repair and sun defense. Beta-carotene can help reduce skin sensitivity to UV light, which translates to less redness and fewer burns. To improve absorption, pair raw carrots with healthy fats like hummus or guacamole beachside.

Why it Works

• Beta-carotene—protects skin from sunburn and free radical damage

• Vitamin A—supports cell regeneration and smooth texture

If you’re going to glow, let it be because you’re healthy—not because you’re burned.

Evidence

A comprehensive review in Photodermatology, Photoimmunology and Photomedicine in 2021 highlighted the role of carotenoids, (including beta-carotene) in boosting the skin's resistance to UV-induced burns. The study showed that these nutrients not only protect against UVB-induced skin damage, but also inhibit molecular markers of oxidative stress, contributing to overall skin health.

In the Kitchen

• Raw carrots with hummus

• Carrot Salad—try this recipe from Love and Lemons

• Roasted Rainbow Carrots—try this recipe from Love and Lemons

Spinach (+ other dark leafy greens)

Spinach, kale, and Swiss chard are loaded with lutein and zeaxanthin, two antioxidants that actually help filter UV light from reaching your skin cells. They also contain folate, which supports cell repair, and vitamin C for collagen and elasticity. Basically, they’re a full skincare routine in plant form!.

Why it Works

• Lutein + zeaxanthin—natural internal UV filter

• Folate—helps repair DNA and cells damaged by sun exposure

• Vitamin C—supports collagen production

Evidence

The same comprehensive review in Photodermatology, Photoimmunology and Photomedicine in 2021 also discussed how the compounds present in spinach and other dark leafies have been shown to provide photo protection against UVA-induced pigmentation and reduce oxidative stress markers, thereby supporting skin's defense against UV radiation.

In the Kitchen

• Spinach Smoothie—try this recipe from Love and Lemons

• Spinach Salad—try this recipe from Love and Lemons

• Spinach Artichoke Dip (vegan)—try this recipe from Love and Lemons

Mangoes

Mangoes aren’t just a juicy summer treat—they’re skin superheroes. Loaded with beta-carotene and vitamin C, they deliver a one-two punch for skin health, supporting collagen production and repair. Research suggests these nutrients may help soften fine lines and offer a layer of protection against UVB damage. Plus, mangoes are brimming with polyphenols—potent plant compounds that fight inflammation—making them a delicious ally for keeping your skin calm, smooth, and sun-resilient when UV exposure is high.Mangoes are packed with beta-carotene and vitamin C—both skin essentials. Studies suggest that this skin MVP may help reduce fine lines and even protect against UVB damage. Mangoes are also rich in polyphenols (plant compounds that fight inflammation), which means smoother, calmer skin when your sun exposure is higher.

Why it Works

• Beta-carotene + vitamin C—defend and repair

• Polyphenols—anti-inflammatory, anti-aging goodness

Evidence

A clinical study in Nutrients in 2020 found that eating mangoes regularly reduces deep wrinkles [in postmenopausal women]—thanks to their high levels of beta-carotene, carotenoids, and antioxidant-rich polyphenols.

In the Kitchen

• Fresh cut mango

• Mango Smoothie—try this recipe from Love and Lemons

• Easy Mango Salsa—try this recipe from Love and Lemons

Let’s be clear—you cannot eat your way out of sunscreen.

Fatty Fish (like salmon)

You’ve heard the buzz about omega-3s—they’re essential for heart and brain health, but they’re also a major win for your skin. Fatty fish like salmon, sardines, and mackerel are rich in EPA and DHA, two powerful omega-3 fatty acids that help dial down inflammation and protect your skin from within. They also support your skin’s lipid barrier, locking in moisture while keeping irritants out. The result? A calmer, more resilient, and well-hydrated complexion—just what your skin needs under the summer sun.You know the deal with omega-3s—they’re good for your heart, brain, and yep, your skin. Fatty fish are loaded with EPA and DHA, two types of omega-3 fatty acids that reduce inflammation and helps protect skin. They also help maintain your skin’s lipid barrier, which helps keep moisture in and irritants out.

Why it Works

• Omega-3s—fight inflammation

• Protein—helps repair damaged tissues and build new skin cells

Evidence

A review in Journal of Cutaneous Medicine and Surgery in 2020 reported that omega-3s may be beneficial in the treatment of inflammatory skin disorders as well as their potential photoprotective effects against UV-induced skin damage.

In the Kitchen

A note about salmon: try to opt into wild, caught and processed in the US, even if frozen. It is the healthier choice.

• Air Fryer Salmon Bites—try this recipe from Feel Good Foodie

• Baked Salmon—try this recipe from The Modern Proper

• Salmon Salad—try this recipe from Downshiftology

On Eating Your Sunscreen

Let’s be real—food is powerful. A diet rich in hydrating, antioxidant-packed, anti-inflammatory foods can do wonders for your skin, helping it stay resilient, radiant, and better equipped to handle the sun. But here’s the truth: you can’t eat your way out of sunscreen. These nutrient-dense foods are incredible allies, not substitutes—they work best alongside smart sun protection, not in place of it. And while summer might shine a spotlight on skincare, nourishing your body from the inside out is a year-round commitment—with benefits that go far beyond your glow.

One more thing: always wear a clean sunscreen with minimal ingredients—no junk, no hormone-disrupting chemicals. For great protection sans the ghostly cast, we love Kinfield Daily Dew—it’s reef-safe, plant-based, non-greasy and EWG Verified!