Common Foods That Can Protect Our Skin From Harmful Ultraviolet Rays

Too much sun exposure can trigger premature aging and even skin cancer, which one of the most common types of cancer worldwide. According to studies, our diet and lifestyle can impact the way our body responds to sunlight and other possible stressors.

Eating the right kind of foods can lower our risk of damage that can lead to skin cancer. There are certain kinds of foods that are loaded with antioxidants that prevent oxidative damage from the sun and reduce inflammation of our skin cells.

The Best Foods For Sun Protection

Dark Green Leafy Vegetables

Green leafy veggies are nutritional firepower filled with vitamins, minerals, and phytonutrients. The USDA recommends eating one-half cup of green leafy vegetables each day to prevent nutrient deficiencies and serious illnesses.

Leafy greens such as spinach, swiss chard, collard greens, and kale have protective effects that can help lower our risk of skin cancer. This is mainly due to their lutein and beta carotene content. A diet high in fruits and vegetables, like dark leafy greens, can help reduce the risk of squamous cell carcinoma, according to a 2007 study.

Garlic And Onions

Garlic and onions contain substances that can possibly benefit our health in so many ways. While they do give off strong odors, their oil has been shown to slow skin cancer and reduce tumors in mice. This beneficial effect is largely attributed to their sulfur compounds.

Eat them together in the same meals. Add them to flavor soups, salads, and dips or eat them raw to retain their beneficial compounds.


Ginger is among the healthiest spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for our bodies. The research revealed that its bioactive substance gingerol can help block the growth of skin cancer cells, kill skin cancer cells, and treat skin burns and lesions.

Green Tea

Green tea has many health benefits. It has high levels of protective polyphenols. The major polyphenols in green tea are flavonoids, the most active of which are catechins and epigallocatechin gallate (EGCG) which function as powerful antioxidants. According to studies, EGCG has been shown to protect the skin against UV radiation, reduce the risk for basal carcinoma, and boost DNA repair, thus preventing non-melanoma skin cancers.


This bright yellow-orange spice is one of the oldest Ayurvedic spices. It has been used for its medicinal, antioxidant, and anti-inflammatory properties for thousands of years. Curcumin, its main active component, has powerful biological properties and has been widely studied for cancer prevention. According to studies, it can significantly reduce cancerous skin lesions and inhibit cancer cell signaling.

Add turmeric into spice mixtures such as curry or barbecue rub. We can also make a homemade dressing using part oil, part vinegar, and seasonings including turmeric