Boost SPF From the Inside Out!

Updated on 06/2025

In our previous blog, we talked about how to select clean, mineral-based sunscreens for safer and more effective sun protection. But did you know you can also protect your skin from the inside out? In this blog, we’ll explore how certain foods, nutrients, and a refreshing summer mocktail can help boost your skin’s resilience to sun damage naturally.

Understanding Sun Damage:

UV rays from the sun create free radicals in your skin, destabilizing your DNA and leading to premature aging and even skin cancer. Luckily, certain foods are packed with antioxidants and phytonutrients that can help fight this damage. These nutrients help your body repair DNA and maintain healthy skin cells. 

-  GETTING SPF THROUGH FOOD -

Green Tea

Packed with the EGCG, green tea has been shown to significantly reduce the risk of developing non-melanoma skin cancers. Regularly drinking 2 cups a day can reduce your skin cancer risk by 35%. For an added bonus, consider green tea body wraps, which can also decrease your risk for developing skin cancer. Enjoy it in various forms: drink, spray, or slather!

 

Fruits Containing Ellagic Acid

Ellagic  (“Eh-LAH-jik”) acid is found in fruits like pomegranates, *strawberries, raspberries, blackberries, and acai. This powerful antioxidant helps reduce UV-induced oxidative damage and inflammation, protecting collagen and preventing wrinkles. 

 

Beta-Carotene Rich Foods

Beta-carotene helps reduce sun sensitivity and boosts your skin’s defenses against UV rays. Foods rich in beta-carotene include carrots, sweet potatoes, *spinach, *kale, mangoes, apricots, and cantaloupe. Incorporate these colorful fruits and vegetables into your diet for natural sun protection.

*Please be mindful that while certain fruits and vegetables mentioned are excellent food sources that can boost your SPF, they can also contain heavy pesticides, especially strawberries which rank #1 on the EWG's "Dirty Dozen" list. We encourage you to purchase organic whenever possible!

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- NATURAL REMEDIES TO PROTECT YOUR SKIN - 

Even though these foods provide SPF protection, it is not clear how much you need to consume for it to be effective. For a higher dose and more effective way, Dr. Morrison recommends the following supplements:

Buffered Vitamin C

is a great form of SPF protection. As an antioxidant, it protects the skin from damaging free radicals from environmental factors such as sun damage and pollution. We recommend taking two capsules twice daily. 

Annatto-E 300**

This tocotrienol-only vitamin E supplement from the annatto tree helps improve your internal SPF, especially when paired with vitamin C. Take 300 mg per day.

Heliocare

Derived from a tropical fern, this supplement helps protect skin from UV damage and reduce the risk of sunburn. Take one capsule daily during active sun exposure.

- SPF MOCKTAIL RECIPE -

For a delicious, skin-loving drink, try this antioxidant-rich SPF Mocktail:

Ingredients:

• ½ cup pomegranate seeds

• 1 cup freshly brewed green tea, cooled

• ¼ cup freshly squeezed grapefruit juice

• Ice cubes

• Fresh basil or rosemary sprig (for garnish)

Directions:

1. Muddle the pomegranate seeds at the bottom of a tall glass to release their juice.

2. Add ice cubes, then pour in the green tea and grapefruit juice.

3. Clap a sprig of basil or rosemary between your hands to release the aroma, then add it as garnish.

4. Stir, sip, and enjoy!

This mocktail is hydrating, refreshing, and full of sun-protective nutrients.

By maintaining a balanced diet and using supportive supplements, you can naturally boost your skin’s SPF and promote overall health. Combine these internal strategies with a clean, mineral sunscreen for the best protection. Embrace this holistic approach to stay radiant, nourished, and sun-safe all summer long!