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Beyond Sunscreen: 5 Foods That Protect Your Skin from the Inside Out

Beyond Sunscreen: 5 Foods That Protect Your Skin from the Inside Out

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Schellea

Sunscreen is the best way to protect our skin from the sun’s harmful UV rays. But did you know that eating certain foods can boost our skin’s natural ability to protect itself from sun damage? 

People often forget that what we eat helps us adjust to changes in our environment, like the seasons. During the summer, sun protection is more than just putting lotion on your skin and staying out of the sun. What you eat is also a part of it. 

There are certain foods that protect your skin, and including these in your diet can help you maintain a radiant glow. These superfoods act as a shield for your skin even during summer.

But it is important to remember that these foods should add to your regular sun protection, not replace it. If you eat a lot of these foods and use a safe, non-toxic sunscreen, you can get even more protection from UV rays. 

So, let’s take a look at the five foods that have SPF qualities and protect our skin from the inside out.

Superfoods That Protects Your Skin from the Sun

Tomatoes 

Tomatoes have a lot of lycopene, an antioxidant that protects skin cells from the sun’s damaging effects. Lycopene soaks up both UVA and UVB light, which are the main types of UV light that damage skin. This means that it can protect skin cells from getting sunburned or having their DNA damaged by too much sun.

Lycopene is a very powerful antioxidant, and it can get rid of harmful molecules called free radicals that are made when UV light hits our skin. It also neutralizes free radicals to prevent cellular damage, which can lead to premature skin aging and skin cancer.

As we get older, our bodies naturally make less collagen, which can make wrinkles and other signs of aging appear. Lycopene stimulates collagen production, which may delay these signs of aging.

Cooking tomatoes or making tomato paste or juice increases lycopene bioavailability. Your body can better absorb and use this antioxidant, boosting its skin-protecting effects.

READ ALSO: Anti-Ageing Food and Supplements For Clear Youthful Skin

Carrots

Carrots are full of beta carotene, which is another antioxidant that your body turns into vitamin A. Studies show that beta carotene can help protect you from the sun’s harmful rays in a natural way, but the effect is probably small and can not replace sunblock.

Beta-carotene is thought to absorb harmful UV rays, reducing the damage that these rays can do to the skin, like sunburn and damage to the DNA in cells. This lowers the risk of skin aging and skin cancer.

As an antioxidant, beta carotene fights free radicals, which are harmful molecules made by things like pollution and UV rays that are found in the environment. Free radicals damage collagen and skin cells, which speeds up the aging process. Beta carotene neutralizes free radicals to maintain skin health.

Vitamin A (retinol) is made from beta carotene in your body. Vitamin A boosts collagen and skin cell turnover. Collagen is essential for skin elasticity and wrinkle reduction.

Carrots’ orange color comes from beta carotene, which can change skin color in large amounts. This color change may offer some “tan-like” sun protection.

However, do not replace your sunscreen with carrots and other beta carotene-rich foods. These foods only partially block the sun’s harmful rays.

READ ALSO: 10 Best Organic Sunscreens and Natural SPFs To Bask In Those Summer Rays

Citrus Fruits

Vitamin C and other antioxidants in citrus fruits like oranges, lemons, and grapefruit can protect your skin from UV radiation and free radical damage.

Vitamin C is a powerful antioxidant that protects the skin from free radicals. These unstable molecules are produced by environmental stressors like UV radiation and pollution. Vitamin C neutralizes free radicals to protect cells from premature aging and skin cancer.

Vitamin C is also essential for collagen synthesis. It can help maintain skin firmness and reduce the visible signs of aging.

Vitamin C does not protect against UV light, but it can reduce its damage. It neutralizes UV-induced free radicals rather than absorbing UV light.

Vitamin C brightens and evens skin tone. It does this by inhibiting tyrosinase, an enzyme that produces melanin, the skin color’s pigment. Melanin overproduction causes age spots and hyperpigmentation.

READ ALSO: Top 10 Anti-Aging Foods for Women Over 50

Green Tea

Green tea contains catechins, powerful antioxidants that protect skin from sun damage. 

They can protect against sun damage because they can soak up harmful UV rays and reduce the inflammation and cell damage they can cause. This can help stop the damage to the skin that causes wrinkles and sun spots.

Catechins are powerful antioxidants that get rid of harmful free radicals that are made by things like pollution and UV rays. Free radicals can hurt skin cells and collagen, which can make you look older than you are.

The most powerful catechin in green tea, EGCG, has been shown to help prevent cancer. It can help stop the damage to DNA that can cause skin cancers like melanoma.

Green tea has strong anti-inflammatory properties that can help calm the skin and stop inflammation-related damage and aging. Some research even shows that green tea may help skin cells stay healthy, which could make older skin look better.

READ ALSO: How To Get Glowing Skin For Summer

Fatty Fish

Omega-3 fatty acids and vitamin D reduce the risk of skin cancer in fatty fish like salmon, mackerel, and trout. Sunlight synthesizes vitamin D, but diet and supplements can also provide it.

Omega-3 fatty acids reduce UV-induced inflammation due to their anti-inflammatory properties. Omega-3 fatty acids may prevent sunburn and skin cancer, according to some studies. They also hydrate skin, which is essential for a youthful appearance.

Sunlight synthesizes vitamin D in your body. It helps maintain skin health by promoting cell growth, repair, and metabolism. 

Even though the sun is a source of vitamin D, it is important to remember that too much sun can damage the skin and raise the risk of skin cancer. So, it is usually best to get vitamin D from food or supplements.

Other foods that protect your skin from the sun include blueberries, sweet potatoes, and dark chocolate. They are all rich in antioxidants that protect the skin against sun damage. 

READ ALSO: Top 5 Superfoods That Will Plump Your Skin

Closing Thoughts

Even though wearing broad-spectrum sunscreen with an SPF of 30 or higher, sunglasses, and hats are the most important ways to protect yourself, you should also eat a healthy, balanced diet.

Summer is the best time to make sure you have enough sunscreen, but you should also check your food supplies. Our diets can help protect our skin from sun damage.

Adding these foods that protect your skin to your dietary routine can do wonders for your complexion during summer. Don’t forget to stay hydrated too. Check out some summer drinks to keep you cool even on the hottest days.

So, why not start making some simple changes to your diet right now? Remember that healthy skin comes from the inside out!

Even if you do not spend a lot of time at the beach, the sun can still damage your skin through everyday activities. Making sure your skin has a lot of nutrients can help reduce this damage.

Keep in mind that these foods do not replace sun protection like sunscreen and clothing. 

Latest Video

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

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Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More:  https://store.fabulous50s.com/

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Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram:   https://www.instagram.com/fabulous.50s/   
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER: 
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #fatburn #walkingworkout

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fatburn #walkingworkout

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmZ5em1rcDI5Q29j
fabulous50s 2M

🔥Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Training!)

fabulous50s March 25th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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