8 Foods and Drinks That May Help Prevent Sunburns

Research has consistently supported the benefits of tomatoes for sun protection. For example, a study in the British Journal of Dermatology that focused on the benefits of eating tomatoes based on two of its key nutrients — lycopene and lutein — concluded that the nutrients significantly increased skin protection from the sun’s UV rays. In the study, which involved a double-blind trial of 65 people, the group that received the lycopene and lutein supplements had measurably better skin protection after two weeks compared to the group receiving a placebo.

Eating a variety of lycopene- and lutein-rich foods, including whole tomatoes, juices, sauces, and even tomato paste is one way to optimize your sun protection from this food. Research has also indicated that enjoying tomatoes cooked in olive oil may increase the absorption of lycopene.

Another of Dr. Katta’s go-to sources of lycopene is the summer staple watermelon. Watermelon contains about 40 percent more lycopene than an equal amount of tomatoes, according to a study. And watermelon has the added benefit of being more hydrating than most fruits, making it a perfect one-two punch for healthy skin. The deep red parts of the watermelon have significantly more lycopene than any yellow or greenish parts.

Some evidence suggests that grapes may have photoprotective effects that could help prevent sunburn. In one study from 2021, researchers at the University of Alabama at Birmingham’s department of dermatology had 19 healthy adults eat a powder made of freeze-dried grapes for 14 days. They measured the sensitivity of study subjects to UV light before and after the 14 days, and found that the amount of light required to cause visible reddening of the skin was nearly 75 percent higher after two weeks of eating the powder. In other words, the grape powder appeared to make skin more resistant to the harmful effects of UV light. Skin biopsies also showed less DNA damage and fewer dead skin cells.

While the study was small and further research is needed, grapes have plenty of other benefits, so eating more won’t hurt. The powder used in the study was equivalent to about 2¼ cups of grapes per day.

Other research, initially involving mice, found that the natural compounds in grapes known as polyphenols appeared to reduce the effects of UV radiation. When the researchers tried it with humans, the results were similar.

“Polyphenols have an antioxidant effect,” says Craig A. Elmets, MD, professor of dermatology at the University of Alabama at Birmingham and senior author of the 2021 study. “By inhibiting the oxidative stress, polyphenols suppress inflammation and reduce the death of skin cells.”

The effect in humans was not much compared with topical sun protection, though, says Dr. Elmets. “The effect is mild, probably equivalent to an SPF of 2. In other words, don’t quit your sunscreen.”

“It is really important to get small, regular doses of antioxidants into your diet to help replenish the levels in your epidermis,” says Katta. That outer layer of skin is the waterproof barrier that protects your hair follicles, sweat glands, and connective tissue, and it is the most affected by UV and free radical damage.

Herbs such as oregano are concentrated sources of antioxidants, and may protect against free radicals, according to research. Fresh and dried herbs had higher levels of antioxidants than prepared herb pastes, so sticking to whole herbs instead of processed ones is your best bet. Double down on antioxidants and make a pizza sauce with oregano, or shake up your own salad dressing to get your daily dose.

Epigallocatechin gallate, or EGCG, is a specific type of nutrient found in green tea that may have photoprotective effects. A review of research found that men and women who drank around five 8-ounce cups of green tea per day showed a later onset of skin cancers than those who drank less or no tea.

“Plant-based compounds found in green tea may provide antioxidant and antiinflammatory effects,” says Katta, who was not involved in the study. The polyphenols in green tea provide protection via anti-inflammatory properties and the ability to enhance DNA repair, she says.

Add this to coffee’s long list of health perks: A study in the Journal of the National Cancer Institute found an association between high coffee consumption and lower rates of malignant melanoma. Researchers studied the coffee intake of volunteers over the course of 10 years and controlled for other factors, including UV radiation exposure, body mass index, age, sex, physical activity, alcohol intake, and smoking history. They found that people who drank 4 or more cups of caffeinated coffee per day were 20 percent less likely to develop skin cancer.

This was only a preliminary study, however, and the Mayo Clinic recommends limiting caffeinated beverages to 4 cups a day. You’ll also want to avoid a lot of sugar or other sweeteners in those cups, as sugar may counteract the benefits to your skin, as other research has noted.

A reason to eat more chocolate? Count us in! Researchers gave 24 women a highly concentrated cocoa-based beverage for 12 weeks and found that they experienced significantly less UV skin damage when compared to a control group in a double-blind study. The study found that the sun protection from cocoa flavanols — more plant-based compounds with health benefits — was comparable with taking beta carotene supplements or eating lycopene-rich foods such as tomatoes. Test subjects who drank an identical amount of a low-flavanol cocoa beverage, however, did not gain a photoprotective effect. The high cocoa beverage increased blood flow and moisture retention in the skin of those who drank it, whereas the beverage with a low concentration of cocoa did not. It’s not unlikely that other forms of cocoa, such as chocolate, would have similar effects, but you want to stick with bars that have a cocoa percentage of 70 percent or more because they have a greater concentration of flavanols and less added sugar.

Researchers at Hallym University in South Korea found that topical application of an antioxidant called ellagic acid led to a reduced inflammatory response to UV rays, according to an article from ScienceDaily. Ellagic acid is commonly found in raspberries, strawberries, and cranberries. The acid slowed the release of enzymes that break down collagen in the skin cells of mice and humans over the course of eight weeks. It isn’t clear if the effects are the same when eating berries, so further research is needed.

Foods That May Increase Sun Sensitivity

While you’re adding foods to your diet to help block UV rays, you might want to use extra sunblock if you’re a fan of the following foods, which may have the opposite effect:

Citrus Juice

While citrus fruit and juice are fantastic sources of vitamin C, an essential antioxidant, one study found that white people who consumed large quantities of citrus products were more likely to develop melanoma. Citrus fruits, including lemons, limes, oranges, and grapefruit, are rich in naturally occurring chemicals called psoralens and furocoumarins, which have been linked to skin cancers. Researchers interviewed subjects over a 25-year span and found that white people who ate grapefruit three times per week or more were at increased risk. Regular orange juice consumption posed less risk, though not insignificant.

Celery Juice

This may be less common in the average diet, but multiple studies over the past two decades show a link between high consumption of psoralen and skin cancer. A study in the Journal of Investigative Dermatology found that “substantial exposure to psoralen [and] ultraviolet A dramatically increases the risk of nonmelanoma skin cancer.”

Celery is especially rich in psoralen, though eating the vegetable itself doesn’t present enough of it to be a problem, says Katta. She recommends avoiding celery juice, though, because it can become a concentrated source of psoralen. “I always recommend whole foods over juicing,” she says.