Feel Good

How eating a ‘SPF diet’ can keep wrinkles at bay

Adding these foods into your diet can strengthen your skin’s protection against sun damage – thereby stopping signs of ageing in their tracks.

Written by Becky Hardy
Published 24.07.2023

Ever heard of a ‘SPF diet’?

We hadn’t either – and we’re not here to start telling you to ditch the sunscreen, because we all know that stuff is irreplaceable.

But new research has come to light that proves you can actually enhance your sun protection even further with what you eat.


‘Protecting your skin from UV radiation should be an obligatory part of your daily routine, whether the sun is shining or not,’ explains Kimberley Medd, Head of Clinic at Face The Future.

‘It’s a complete no-brainer. The first and most important way to protect your skin from UV damage is to use sunscreen with a high broad spectrum factor. You should be applying a face SPF cream every morning for the rest of your life, and on your body when you’re more exposed to the sun.

‘There are, however, other ways you can help protect your skin from sun damage. Although less effective than sunscreen, certain foods can help to boost your protection alongside your daily SPF. These foods will not fully protect you from the sun, but they will enhance your protection and help repair your skin if you do experience skin damage from the sun.

‘Unsurprisingly, most sun protection foods derive from sun-soaked tropical and Mediterranean regions, but they’re super accessible to pick up at your local market or during your weekly food shop.’


Vitamin C 

This potent antioxidant has the ability to combat free radicals whilst also reducing the effects of sunburn.

Studies have proven that a Vitamin C-rich diet can help to reduce the appearance of wrinkles and soothe dry, irritated skin.

Rejuvenated’s Collagen Shots contain a dose of Vitamin C if you’re struggling to fit this powerful antioxidant into your food.

Add these foods into your diet:

  • Oranges and lemons
  • Strawberries
  • Kiwis
  • Bell Peppers
  • Green leafy vegetables

Vitamin E 

This soluble antioxidant helps to protect the fatty membranes of our cells from damage caused by UV radiation.

Exposing our skin to the sun for too long causes a loss of Vitamin E, meaning that your skin is more vulnerable to damage. By eating foods high in Vitamin E, you can replenish your levels, help to strengthen your immune system and keep your skin super healthy in the process.

Add these foods into your diet:

  • Avocado
  • Almonds
  • Sunflower Seeds
  • Spinach
  • Brocolli

Beta Carotene 

Also known as carotenoid, beta carotene gives certain foods their red, orange and yellow colours.

Foods with beta carotene are incredibly beneficial to add to your diet this time of year, as they can help to protect your skin from sunburn – with studies showing that beta carotene helps to avoid skin redness and irritation caused by sun exposure.

Rejuvenated’s H3O Night Repair is formulated with astaxanthin, the most potent carotenoid, to help repair and prevent further oxidative damage.

Add these foods into your diet:

  • Carrots
  • Chilli Peppers
  • Red and yellow peppers
  • Sweet potato

Omega 3 

Omega 3 is anti-inflammatory and helps to protect you and your skin from the sun’s harmful UV rays.

It’s common for us to be deficient of Omega 3, so an oral supplement will most definitely support your levels for a boost. In particular, salmon is packed with Omega 3 and astaxanthin (the most powerful carotenoid) to both protect your skin’s cells from the sun and reduce inflammation sometimes caused by sunburn.

Add these foods into your diet:

  • Salmon
  • Krill oil or Vegan Algae oil
  • Nuts and seeds

Pre & Probiotics

Supporting your gut as well as your skin, pre and probiotics boast multiple nutritional benefits and help to repair your skin after sun exposure.

Scientists have been studying probiotics to attempt a formulation that will fully prevent your skin from the damaging effect UV radiation.

Rejuvenated’s Immune Complex is fused with a complex blend of pre and probiotics to support your gut and your body’s natural defence system.

Add these foods into your diet:

  • Kimchi
  • Kombucha
  • Miso
  • Sauerkraut
Other stories by Becky Hardy

A look back at Sycamore Gap…

Becky Hardy

An astrologer explains how the Autumn Equinox will affect your star sign

Becky Hardy
Diet to prevent dementia and Alzheimers

Dementia is preventable – and can be spotted from as young as 35

Becky Hardy

Chaos awaits as Mercury retrograde spins into Venus, astrologers reveal

Becky Hardy

September’s walk of the month: the Holy Island of Lindisfarne

Becky Hardy

10 easy ways to make your home a self-care sanctuary

Becky Hardy