Sunshine, Skin Health and Nutrition: How to Protect Your Skin This Summer

Summer has finally arrived. With record-breaking May temperatures across Northern Ireland and the UK, many of us have been making the most of the early sunshine. After months of grey skies and limited daylight, it feels good to get outdoors and soak up some much-needed vitamin D.

However, alongside the benefits of sunshine comes an important reminder about protecting our skin. Last week, Cancer Research UK warned that melanoma cases have reached a record high. Melanoma is one of the most aggressive forms of skin cancer, and too much exposure to ultraviolet (UV) light from the sun or sunbeds is a major contributing factor. It’s estimated that around nine in 10 melanoma cases are preventable.

Most of us are familiar with the key sun safety messages: cover up, wear a high SPF sunscreen (at least factor 30), avoid burning and seek shade during the hottest parts of the day. But nutrition may also play a supporting role in helping to protect and maintain healthy skin from the inside out.

While no food can replace sensible sun protection, there are some interesting nutritional links worth considering this summer.

Fill Your Diet with Antioxidants

One of the best things you can do for your skin is to eat a colourful, plant-rich diet. Fruit and vegetables, herbs, spices, green tea and other plant foods are packed with antioxidants that help protect our cells from damage.

There are many different protective compounds found in plant foods, from flavonoids to vitamins, and these nutrients work together to support our health. One particularly important group are carotenoids, the pigments found in orange, yellow and dark green fruit and vegetables. Research suggests these compounds may have strong anti-cancer activity and help protect skin cells from oxidative stress caused by UV exposure.

The easiest way to increase your intake is to “eat the rainbow”. Aim to include both green and orange-coloured foods in your diet every day. Great options include:

• Rocket and watercress

• Broccoli and kale

• Leeks and leafy herbs

• Green and orange peppers

• Carrots and sweet potatoes

• Butternut squash

• Oranges and nectarines

The more variety and colour you include, the broader the range of antioxidants you’ll consume.

Omega-3 Fats May Offer Additional Protection

Some studies also suggest that diets rich in omega-3 essential fats may help support skin health and reduce inflammation linked to UV damage.

Omega-3 fats are found mainly in oily fish such as:

• Salmon

• Mackerel

• Herring

• Trout

• Sardines

• Anchovies

Aim to include oily fish in your meals around three times per week where possible. Fresh, frozen and tinned options all count.

It’s also worth remembering that tuna is not classed as an oily fish, so if you’re looking to boost your omega-3 intake, swapping tuna for sardines or mackerel is a better option nutritionally.

Where possible, choose sustainably sourced fish to support both your health and the environment.

Vitamin D: Little and Often

Vitamin D is often called the “sunshine vitamin”, and for good reason. Our bodies make vitamin D when our skin is exposed to sunlight. The vitamin plays an important role in immune function, bone health and inflammation regulation.

In Northern Ireland, many people are at risk of low vitamin D levels for much of the year due to limited sunlight exposure, particularly during autumn and winter.

When sunny weather does arrive, it can be tempting to spend hours outdoors trying to “stock up”, but little and often is a much safer approach.

Current guidance suggests exposing your face and arms to midday sunlight between 11am and 3pm for around 10–15 minutes several times a week may help support adequate vitamin D production for many people. However, this depends on factors such as skin type, age and weather conditions.

The key message is not to let your skin burn. Once you’ve had your short period of sun exposure, cover up and apply your SPF.

Don’t Forget Fibre

Fibre might not be the first nutrient that comes to mind when thinking about skin health, but growing evidence suggests that our gut microbiome may influence immune health and inflammation throughout the body — including the skin.

A fibre-rich diet helps feed beneficial gut bacteria, which may in turn support overall wellbeing and skin function.

Good sources of fibre include:

• Wholegrains such as oats, brown rice and quinoa

• Beans, lentils and pulses

• Nuts and seeds

• Fruit and vegetables

Again, a varied plant-rich diet offers multiple benefits.

If your current fibre intake is low, increase it gradually and make sure you drink enough fluids, as suddenly adding too much fibre can sometimes upset digestion.

Could Coffee Be Beneficial Too?

Interestingly, some research suggests that coffee may also have protective effects for skin cells.

While more research is needed, scientists believe caffeine and other compounds found in good-quality coffee may help reduce inflammatory signals and potentially slow the growth of melanoma cells.

That doesn’t mean coffee is a magic solution, but enjoying one or two good-quality coffees a day may offer some benefits alongside a healthy diet and lifestyle.

The important thing is to avoid turning your coffee into a sugar-loaded dessert. Syrups, whipped cream and heavily sweetened iced coffees can quickly outweigh any potential health benefits.

Protect Your Skin from the Inside Out

Nutrition alone cannot prevent skin cancer, and it should never replace sensible sun safety habits. But eating a nutrient-rich diet full of colourful plant foods, healthy fats and fibre may help support your skin and overall health throughout the summer months.

As we enjoy the warmer weather, it’s worth remembering that protecting our skin is not just about what we put on it, but also what we put on our plates.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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