Nutrition Edit

• Sunscreen is essential year-round; hats and cover-ups add protection during intense sun exposure.
• Sun protection targets ultraviolet rays in sunlight: UVA, UVB, and UVC.
• UVA penetrates deeply, drives cumulative ageing, and passes through clouds and glass.
• UVB is the burning ray, strongest in summer months, and is linked to sunburn.
• UVC is mostly blocked by ozone; rare exposure can cause severe harm, including cancer.
• UV increases free radicals and directly damages cells, causing ageing signs and raising skin cancer risk.
• Antioxidants like Vitamin C and phytonutrients (lutein, zeaxanthin, lycopene) support oxidative defense and skin quality.
• Vitamin A and omega fatty acids support renewal, moisture, recovery; combine topical, oral, and behavioral strategies.

There is no substitute for sunscreen, but certain nutrients and vitamins can provide meaningful support for skin during summer.

Whether you are on the beach or staying in the shade, sun protection matters year-round. Daily SPF, reapplying sunscreen as directed, and using hats and protective clothing when sunlight is strongest all reduce cumulative skin damage.

What are UV rays, and how do they damage skin?

When we protect skin from the sun, we are protecting it from ultraviolet (UV) radiation.

There are three types of UV rays—UVA, UVB, and UVC—and each affects skin differently:

• UVA penetrates deeply and contributes to long-term skin aging. It is present year-round and can pass through clouds and glass.

• UVB is the primary “burn” ray. It is most intense during warmer months and at times of peak sun.

• UVC is largely filtered by the ozone layer, so most people are not exposed. If exposure occurs, it can be highly damaging and is associated with serious health risks.
  
  

UV radiation harms skin in two main ways: it can directly injure skin cells and DNA, and it can increase oxidative stress by generating free radicals. Over time, this contributes to visible signs of photodamage, including fine lines, deeper wrinkles, loss of firmness (from collagen and elastin breakdown), dryness and rough texture, uneven tone (hyperpigmentation or hypopigmentation), and visible blood vessels. Excessive UV exposure also increases skin cancer risk. Cancer Research UK estimates that 9 out of 10 melanoma cases could be prevented through sun safety and avoiding sunbeds.

Vitamin C and phytonutrients

UV-related skin damage is partly driven by free radicals, unstable molecules formed when sunlight energy interacts with skin cells. These molecules can damage cellular structures and DNA, a process known as oxidative stress. The body uses antioxidants to help neutralize free radicals, and many antioxidants also come from food.

Vitamin C is well known for its role in supporting skin brightness and overall antioxidant defense. Other protective compounds found in plants—often called phytonutrients—include lutein (found in kale and spinach) and zeaxanthin (found in corn and paprika). These plant compounds are especially interesting because plants use them for their own UV defense.

“Phytonutrients are particularly beneficial, as the plants they are derived from use their antioxidant properties to protect themselves from UV radiation,” explains Lorraine Perretta, Head of Nutrition at Advanced Nutrition Programme™. “Lycopene in tomatoes protects the fruit of the plant. It is mostly found in the skin of the tomato and prevents ‘sunburn’ from damaging the fruit.”

Research suggests that higher lycopene levels in skin may help support skin structure and improve markers such as roughness, dryness, and the appearance of fine lines. The takeaway: a tomato-rich diet will not replace sunscreen, but it may strengthen the skin’s resilience as part of a broader plan.

Vitamin A

Found in sweet potatoes, eggs, butternut squash, and spinach, vitamin A is often called the “skin vitamin” because it supports normal skin function in several ways**. UV overexposure can disrupt the skin’s normal renewal processes. Vitamin A supports healthy cell turnover and contributes to skin maintenance, while also playing a role in immune function and overall health^.

Omega fatty acids

Lorraine Perretta notes that “omegas can help skin moisture, structure, texture and recovery after certain environmental exposure.” In practical terms, omega fatty acids support the skin barrier, which helps the skin retain water and recover from environmental stressors.

A summer skin “cocktail”

Like a well-balanced summer drink, effective sun protection is built from multiple layers: topical care, nutrition, and behavior. Sunscreen and SPF are essential, but they work best alongside habits that reduce UV exposure and a diet that supports skin biology.

Aim for a diet (and supplements when appropriate) that includes antioxidants such as vitamins A, C, E, and selenium to support skin health*, along with phytonutrients such as beta-carotene, lutein, lycopene, and zeaxanthin. Pair this with broad-spectrum sunscreen (UVA + UVB protection) and physical barriers like hats and sun-protective clothing.

Sun protection is not only about preventing a burn. It is a long-term strategy to preserve skin integrity, reduce premature aging, and protect overall health. By combining topical, oral, and behavioral approaches, you can build stronger summer skin support—without relying on any single tool.

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*Vitamin C contributes to the protection of cells from oxidative stress.

** Vitamin A contributes to the maintenance of normal skin.

^ Vitamin A contributes to the normal function of the immune system