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Protect Your Skin From the Inside Out with Nutrition to Build Your Natural Sun Shield

SPF on the outside and a whole lot of nutrients on the inside. Learn how to keep your skin healthy from the inside with food and supplements. 

by Chef Mareya Ibrahim Jones

When it comes to protecting your skin from the sun, SPF is essential — but it’s not the whole story. What you put in your body can be just as powerful as what you put on it. The right nutrients act like an “internal sunscreen,” enhancing your skin’s natural defenses against sun damage, inflammation, and premature aging.

This isn’t about ditching the sunscreen — it’s about reinforcing your skin’s ability to bounce back, repair, and glow with the help of food, supplements, hydration, and a few well-timed habits. And yes, the recipes (all of which you can find in my book Eat Like You Give a Fork: The Real Dish on Eating to Thrive) are as delicious as they are functional.

Let’s break it down.

Why you need nutrients for sun-exposed skin

Sunshine is life-giving, but too much exposure — especially to UVA and UVB rays — can do a number on your skin. Here’s what’s happening behind the glow:<

  • Oxidative stress
  • DNA damage
  • Red, irritated skin

All of this can deplete essential nutrients and accelerate aging.

Thankfully, your body has a built-in defense system: melanin, antioxidants, and immune cells all work to protect and repair. But during prolonged exposure or during the summer months, that system benefits from nutritional backup.

Here’s where the magic happens — your plate. These nutrients are skin superheroes, and the good news? You can get them all from food. Below are the key players and a few of my well-loved recipes to help you eat your way to sun resilience.

Vitamin C: The Collagen Essential

Vitamin C helps your skin stay firm, hydrated, and protected.

Vitamin C Sun Skin Benefits:

  • Required for collagen production
  • Neutralizes free radicals that can lead to oxidative stress
  • Helps repair UV damage and support texture

Find it in: citrus fruits, bell peppers, strawberries, parsley, leafy greens

Try some of my favorite recipes:

  • Green Glow Smoothie – A skin-loving blend of spinach, pineapple, lemon, and parsley
  • Quinoa and Fresh Herb Tabbouli – Quinoa, parsley, tomato, bell pepper, fresh parsley and mint and tangy citrus vinaigrette
  • Roasted Cauliflower Tacos with Rockin’ Raw Slaw – Loaded with vitamin C and plant power

Vitamin E: The Skin Barrier Protector

Vitamin E works deep in your skin’s lipid layers to fight oxidative damage.

Vitamin E Sun Skin Benefits:

  • Protects cell membranes
  • Reduces inflammation
  • Works synergistically with Vitamin C

Find it in: almonds, sunflower seeds, avocados

Try these recipes:

  • Avocado Toast with Superfood Sprinkle – A breakfast staple packed with vitamin E and my anti-inflammatory spice blend, powered by black cumin seed - the longevity spice of Ancient Egypt, my heritage.
  • Grilled Salmon & Blistered Tomato Arugula Salad with Sunflower Seeds – Nourishing and skin-friendly
  • Almond Butter Chia Energy Bites – A portable snack that supports glow-on-the-go

Carotenoids: The Natural Glow Filters

Carotenoids like beta-carotene, lycopene, and astaxanthin enhance skin’s resistance to UV damage.

Carotenoids Benefits:

  • Help neutralize free radicals
  • Improve sun resilience over time
  • Support even skin tone

Find them in: sweet potatoes, tomatoes, leafy greens, watermelon, carrots, red bell peppers

Try these recipes:

  • Watermelon, feta and balsamic glaze pizza  – A great way to serve up a salad!
  • Zucchini Noodles with Romesco Sauce – Lycopene-rich and perfect for summer
  • Overstuffed sweet potatoes – Anti-inflammatory and flavor-packed

Omega-3 Fatty Acids: The Hydration Heroes

Omega-3s reduce inflammation and help keep skin supple.

Omega-3 Benefits:

  • Reduce UV-triggered inflammation
  • Support skin hydration and elasticity
  • Strengthen cell membranes

Find them in: wild salmon, chia seeds, flax, walnuts

Try these recipes:

  • Grilled Wild Salmon with Chimichurri Sauce – Protein-rich and inflammation-fighting
  • Chia Coconut Pudding with Berries – A great breakfast or dessert full of healthy fats
  • Walnut & Herb Crusted Cod – Crunchy, flavorful, and omega-3 packed

Polyphenols: The Skin Soothers

Polyphenols are powerful plant compounds that fight oxidative stress and promote skin repair.

Polyphenol Benefits:

  • Support skin cell repair
  • Reduce redness after sun exposure
  • Protect against long-term damage

Find them in: green tea, berries, dark chocolate, grapes, olives

Try these recipes:

  • Matcha Green Tea Smoothie – A cooling, antioxidant-rich beverage
  • Berry Basil Balsamic Salad – A vibrant, polyphenol-packed dish
  • Dark Chocolate Avocado Mousse – Dessert with skin benefits

Glutathione: The Master Antioxidant

Glutathione is key for your body’s natural detox pathways, cell repair, and even skin tone — but hard to get directly from food.

Glutathione Benefits:

  • Protects against oxidative damage
  • Supports liver health and function
  • Helps maintain a bright, even complexion

Support its production with: cruciferous vegetables, garlic, onions, protein-rich foods

Try these recipes:

  • Cruciferous Veggie Stir-Fry – Broccoli, cabbage, Brussels sprouts and garlic
  • Garlic-Roasted Veggies with Herbs – Sulfur-rich, simple, and delicious
  • Power Green Smoothie – Spinach, parsley, lemon juice, and plant protein

What About Supplements for Sun-Exposed Skin?

If you're getting extra sun or your diet could use a boost, consider these:

  • Liposomal Vitamin C – Elite absorption and antioxidant support
  • Liposomal Glutathione – For efficient absorption and additional liver support
  • Omega-3s– To reinforce your skin’s barrier and hydration

Don’t Forget Hydration & Electrolytes

Sun exposure increases your risk of dehydration, and that can lead to dry, dull, vulnerable skin. Pair water with minerals to maximize hydration.

Try these recipes:

  • Coconut Citrus Electrolyte Cooler – Coconut water, lime juice, a pinch of salt, and raw honey
  • Cucumber Mint Spa Water – Add lemon and a sprig of rosemary for bonus skin benefits
  • Watermelon, Feta, & Basil Salad – Naturally hydrating and potassium-rich

Tip: Take liposomal magnesium with water on especially hot or active days. When you sweat, you’re not just losing water; you’re losing nutrients and magnesium is one of the first to go.

Lifestyle Habits to Maximize Sun Protection

Food and supplements are powerful, but they’re even better when combined with smart sun habits:

  • Time sun exposure during early morning or late afternoon
  • Use broad-spectrum sunscreen (yes, still wear it!)
  • Wear UV-protective clothing, sunglasses, and wide-brim hats
  • Prioritize a whole-food, anti-inflammatory diet year-round
  • Final Thoughts: Your Skin’s Best Defense is on Your Fork

Sun protection is more than skin deep. By supporting your body from within — with the right nutrients, strategic recipes, and a few smart habits — you give your skin the tools to thrive through every season.

No, nutrition doesn’t replace sunscreen, but it’s your skin’s best ally when it comes to resilience, recovery, and graceful aging.

So the next time you’re planning a day in the sun, think beyond the SPF bottle — and start with your plate.
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