Sunburn can be a short-term nuisance, yet repeated skin damage may increase the risk of certain cancers over time. Quick skin recovery not only minimizes these risks but also soothes the discomfort associated with sunburn. In addition to using topical treatments, certain foods can play a key role in speeding up skin repair and reducing the symptoms of sunburn.
In this article, we explore the best foods proven to aid in sunburn healing, along with other nutrients and natural remedies that support skin health.
How Do Foods Help Heal Sunburn?
Studies published on Verywell Health confirm that a variety of foods may help accelerate recovery from sunburns and lessen their effects. These nutritional choices work by:
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Reducing inflammation
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Enhancing skin hydration and elasticity
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Promoting faster regeneration of skin cells
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Boosting the body’s natural antioxidant defenses
Superfoods for Healing Sunburn
Carrots and Orange Juice
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Carrots are rich in beta-carotene—a powerful carotenoid found in vegetables (and even some melons) that accumulates in the top layer of the skin. This creates a protective barrier against UV rays, improves skin hydration, and reduces wrinkles and age spots.
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Orange juice not only keeps you hydrated but also provides about 15% of the recommended daily intake of vitamin C. This vitamin helps reduce UV-induced damage, quickly relieves inflammation, and can even lower the risk of skin cancer when consumed as part of a balanced diet.
Fermented Milk
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Fermented dairy products contain beneficial live cultures. Research indicates that the lactic acid bacteria in fermented milk help repair DNA damage and boost skin immunity after sun exposure. These products also provide collagen peptides that support skin repair.
Tomatoes
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Tomatoes are effective at relieving skin inflammation and protecting skin health. Studies have shown that they can reduce the redness caused by sun exposure due to their high lycopene content.
Pomegranate
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Rich in anti-inflammatory, antioxidant, and anticancer compounds, pomegranate helps speed up the healing process and protects against further UV damage.
Citrus Fruits and Strawberries
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Citrus fruits are packed with limonene, which may lower the risk of skin cancer by up to 34%.
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Strawberries are an excellent source of vitamin C, serving as a natural remedy to protect against and treat sunburn by counteracting free radicals that promote cancerous cell growth.
Omega-3 Rich Foods for Sun Protection
Omega-3 fatty acids help fortify your skin against sunburn by:
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Reducing inflammation and redness
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Improving skin hydration
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Lessening the appearance of wrinkles
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Decreasing the risk of skin cancer
Omega-3s can be found in:
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Fatty fish such as mackerel, salmon, herring, sardines, anchovies
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Shellfish and caviar
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Eggs, nuts, and seeds (flaxseed, chia seeds)
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Soy products
These oils are also available in topical formulations (with ingredients like flaxseed oil, olive oil, and sunflower oil) that can be applied directly to the skin.
Antioxidants: The Skin’s Best Friend
Antioxidant-rich foods not only protect against sunburn by lowering skin inflammation but also stimulate collagen production, keeping your skin youthful and resilient. Some key antioxidant nutrients include:
Vitamin C
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Prevents wrinkles and dark spots by boosting collagen production.
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Found in blueberries, bell peppers, guava, sweet yellow peppers, thyme, parsley, turnip, kiwi, broccoli, lemon, orange, grapefruit, and strawberries.
Vitamin A
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Enhances cell turnover and repair and increases collagen production.
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Sources include beta-carotene–rich foods such as carrots, sweet potatoes, pumpkin, cantaloupe, red/yellow peppers, apricots, broccoli, and mangoes. Dark leafy greens like spinach, Swiss chard, parsley, cilantro, and kale also contribute.
Vitamin E
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A powerful antioxidant that accelerates skin healing, relieves dryness, and firm up the skin.
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Available in wheat germ oil, sunflower seeds and oil, almonds, and hazelnut oil.
Vitamin B Complex
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Helps protect against wrinkles, dryness, and sun-induced damage.
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Found in green peas, sesame seeds, spinach, mushrooms, almonds, oatmeal, avocado, and tomatoes.
Other Key Nutrients
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Selenium: Present in fish (tuna, oysters, sardines), whole grains, eggs, cottage cheese, mushrooms, oatmeal, spinach, lentils, and bananas.
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Lycopene: Found in tomatoes, pomegranate, guava, and strawberries; watermelon is also a rich source.
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Flavonoids: Present in a variety of fruits and vegetables like onions, cabbage, grapes, green and black tea, peaches, lettuce, apples, parsley, red peppers, celery, and mint, as well as in cocoa and chocolate. These compounds help reduce the risk of skin cancer and prevent collagen loss.
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Coenzyme Q10 (CoQ10): This enzyme assists in energy production and reduces the cellular damage caused by UV exposure. It’s naturally found in fatty fish, spinach, cauliflower, broccoli, soybean oil, and canola oil.
Natural Home Remedies for Sunburn
Alongside consuming nutrient-rich foods, several home remedies can be applied topically to soothe sunburn:
Milk and Egg Mask
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Mix 4 teaspoons of oil, 2 egg yolks, 4 teaspoons of milk, and 2 teaspoons of flour.
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Apply the mixture to your face for 20 minutes, then rinse with lukewarm water daily.
Almond and Lemon Mask
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Combine 2 tablespoons of ground almonds, juice from one lemon, and 2 egg whites.
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Apply the mixture on affected skin for 20 minutes, rinse with lukewarm water, followed by a splash of cold water. Repeat daily for best results.
Aloe Vera
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Widely known for its soothing properties, aloe vera is an effective natural remedy for sunburn. If you have sensitive skin, consult a specialist before using.
Vitamin D
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Helps the skin better withstand harmful UV rays. It can be obtained from foods or supplements—but always consult a doctor regarding appropriate dosages and potential side effects.
Cornstarch and Talcum Powder
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Cornstarch forms a cool, smooth paste that can be applied to sunburned skin.
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Sprinkling talcum powder on your bedding can reduce friction for more comfortable sleep.
Green Tea
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Contains polyphenols that reduce skin inflammation and protect DNA from UV damage.
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Drinking green tea or applying cooled tea bags directly to sunburned areas can provide relief.
Vinegar and Coconut Oil
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A diluted mixture of apple cider vinegar with water can be applied to affected areas.
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Coconut oil not only treats existing sunburns but also helps prevent future burns when used regularly.
Cocoa-Rich Dark Chocolate
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The catechins in cocoa, similar to those found in green tea, help increase blood flow and nutrient delivery to the skin, thereby enhancing skin density and hydration.
Final Thoughts
Incorporating these nutrient-dense foods into your diet—not to mention using natural remedies—can significantly enhance the skin’s recovery process after sunburn. By protecting your skin from within, you not only soothe current burns but also build a robust defense against future damage and reduce the risk of long-term complications.
Don’t neglect these dietary tips this summer—they could make all the difference in maintaining healthy, radiant skin while enjoying the sun safely.
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