---
title: "Healthy Summer Skin: Lifestyle & Nutrient Factors for Sun-Exposed Days"
description: Omega-3s, vitamins C and E, and carotenoids may help protect skin from sun-related damage and support healthy skin aging, per recent research.
image: https://www.casi.org/hubfs/casi/featured/april-10-healthy-summer-skin.jpeg
---

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Research & Education

# Healthy Summer Skin: Lifestyle & Nutrient Factors for Sun-Exposed Days

BM Bri Mesenbring, MS, CNS, LDN Apr 10, 2025

![Healthy Summer Skin: Lifestyle & Nutrient Factors for Sun-Exposed Days](https://www.casi.org/hs-fs/hubfs/casi/featured/april-10-healthy-summer-skin.jpeg?width=960)

Proper sun protection is important for everyone, especially since skin cancer is the [most common cancer in the United States](https://pubmed.ncbi.nlm.nih.gov/25442229/). In men, a history of [severe sunburn more than doubles the risk of melanoma](https://pmc.ncbi.nlm.nih.gov/articles/PMC4851991/) and [increases the risk of squamous cell carcinoma and basal cell carcinoma](https://pmc.ncbi.nlm.nih.gov/articles/PMC4851991/), though to a lesser extent.  Although these findings were not observed in women, it is estimated that [approximately one in five Americans will develop some form of skin cancer](https://pubmed.ncbi.nlm.nih.gov/20231498/) in their lifetime, indicating a need for adequate sun protection. 

Similar trends in skin cancer are reported in Australia, which may have prompted their Cancer Council to [launch a health campaign whose main goal was to educate the public about ways to protect against skin cancer](https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/campaigns-and-events/slip-slop-slap-seek-slide). The mascot for the campaign, a cheery seagull named Sid, sang and danced his way into the hearts of Australians with a catchy tune that started with “Slip, Slop, Slap!”. The slogan was a catchy reminder: "Slip on a shirt, slop on sunscreen, and slap on a hat!”. Later, “Seek and Slide” was added to suggest “seeking shelter or shade and sliding on wraparound sunglasses.” The campaign was credited with positively shifting sun protection attitudes and behaviors. 

“Slopping” is a phenomenal word to use when applying sunscreen. It is generally recommended that [adults use as much sunscreen as fills a shot glass](https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun) (roughly one ounce) to cover their bodies from head to toe. To get the most out of sunscreen, the [American Academy of Dermatology Association suggests using sunscreen with a sun protection factor of at least 30](https://www.aad.org/media/stats-sunscreen). Apart from the sun protection abilities, sunscreens are [classified as organic or inorganic](https://pmc.ncbi.nlm.nih.gov/articles/PMC11022667/). Inorganic sunscreens include mineral-based ingredients like zinc oxide and titanium dioxide. [Inorganic sunscreens create a physical layer on top of the skin to provide a barrier](https://www.sciencedirect.com/science/article/pii/S0365059621003111?via=ihub) against ultraviolet radiation. [Organic sunscreens are compounds (e.g., octocrylene, oxybenzone, avobenzone, homosalate, and octinoxate) that absorb into the skin to transform UV radiation into energetic radiation](https://www.sciencedirect.com/science/article/pii/S0365059621003111?via=ihub). There is no “one-size-fits-all” approach to which sunscreen is best. Factors such as cost, applicability, and even how the sunscreen looks and feels will determine whether sunscreen is used (or re-applied). 

If sunscreen fails or is not reapplied, [damage to the skin may occur](https://www.nature.com/articles/s41598-020-66723-1). This [photoaging](https://pubmed.ncbi.nlm.nih.gov/38397077/) promotes skin and cellular damage (called photodamage) from the outside. [Internal skin aging](https://pubmed.ncbi.nlm.nih.gov/38397950/) also occurs due to internal factors, including foods (and nutrients) consumed (or not consumed), stress from normal metabolic processes, and decreased energy stores. Internal aging and photoaging contribute to skin changes such as wrinkles, dullness, fine lines, and [impaired healing](https://pubmed.ncbi.nlm.nih.gov/9147222/). Besides the physical sunscreen, research suggests that [omega-3 fatty acids](https://www.sciencedirect.com/science/article/pii/S0952327824000358), vitamins [C](https://pubmed.ncbi.nlm.nih.gov/25995818/) and [E](https://pmc.ncbi.nlm.nih.gov/articles/PMC7146365/), and [carotenoids](https://academic.oup.com/bjd/article-abstract/164/1/154/6642993) may help mitigate these age-related skin changes associated with environmental factors.

Photodamage may contribute to the formation of potentially harmful substances called [advanced glycation end products](https://pmc.ncbi.nlm.nih.gov/articles/PMC3583887/), [reactive oxygen species](https://pmc.ncbi.nlm.nih.gov/articles/PMC10787507/), and cytokines (such as [interleukin-6](https://pubmed.ncbi.nlm.nih.gov/25465718/) and [tumor necrosis factor-alpha](https://pubmed.ncbi.nlm.nih.gov/25465718/) that contribute to the rapid aging of the skin. Additionally, food may contribute to AGE and ROS formation. The [foods with the most AGEs](https://pubmed.ncbi.nlm.nih.gov/20497781/) are fried, grilled, or barbecued compared to [foods with the lowest amounts](https://pubmed.ncbi.nlm.nih.gov/20497781/): nuts, seeds, fruits, vegetables, and foods prepared by gentler moist cooking methods, such as steaming or boiling. It is estimated that [the average person consumes a diet with approximately 15,000 kilo-units (kU) of AGEs](https://pubmed.ncbi.nlm.nih.gov/20497781/). Collagen in the skin is particularly susceptible to AGE accumulation, [contributing to glycation, rigidity, impaired wound healing, and loss of normal function](https://pubmed.ncbi.nlm.nih.gov/37373042/).

Just as the sun is beneficial or harmful, food can contribute to aging skin or be used to support healthy skin during aging. On the most basic level, the skin needs energy, vitamins, minerals, water, and other ingredients to survive and function properly. The following list details some of [the most important nutrients and ingredients to support skin](https://pubmed.ncbi.nlm.nih.gov/25995818/) during all periods of aging.  

- **Vitamin C** – Vitamin C is used as a [precursor to collagen formation and acts as an antioxidant](https://pubmed.ncbi.nlm.nih.gov/25995818/).
- **Vitamin E** – Vitamin E [supports skin health by promoting a healthy inflammatory response](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/) to oxidized fats.
- **Omega-3 Fatty Acids** – Mice fed an omega-3 fatty acid deficient or adequate diet were exposed (or not) to UV-B radiation on alternate days for 14 days. The study's primary outcome was transepidermal water loss changes. [TEWL significantly increased (p \< 0.01) in omega-3-deficient irradiated mice compared to only an increasing trend in the omega-3-adequate irradiated mice group (p \< 0.10)](https://www.sciencedirect.com/science/article/pii/S0952327824000358#bib0021). Increased water loss is associated with age-related changes and [unhealthy inflammatory responses](https://www.mdpi.com/2077-0383/10/2/359). The [authors discuss that the mice exposed to UV-B irradiation and fed an omega-3-adequate diet exhibited improved skin integrity from external stressors](https://www.sciencedirect.com/science/article/pii/S0952327824000358#bib0021). This may have supported healthy moisture retention in the epidermis.
- **Carotenoids** – [Carotenoids](https://www.mdpi.com/1420-3049/16/2/1710) are fat-soluble plant pigments that provide red, orange, and yellow colors that are widely dispersed in nature. [Human and mechanistic studies have demonstrated](https://pmc.ncbi.nlm.nih.gov/articles/PMC6719967/) that carotenoid-rich diets support skin health, helping maintain a normal response to UV exposure. [Healthy women who consumed 55 g of tomato paste (containing 16 mg of lycopene) daily for 12 weeks exhibited a significant increase in the skin’s ability to recover from UV-induced damage](https://academic.oup.com/bjd/article-abstract/164/1/154/6642993?redirectedFrom=fulltext). Additionally, they exhibited a [reduction in metalloproteinase-1](https://academic.oup.com/bjd/article-abstract/164/1/154/6642993?redirectedFrom=fulltext), an enzyme that breaks down collagen, which promotes collagen synthesis and skin structure. They also showed a [decrease in mitochondrial DNA damage](https://academic.oup.com/bjd/article-abstract/164/1/154/6642993), which supports the skin’s antioxidant status, and [increased procollagen I](https://academic.oup.com/bjd/article-abstract/164/1/154/6642993), which promotes collagen synthesis and normal skin and tissue healing.

Common sources of the nutrients and ingredients discussed are listed below: 

- [Vitamin C](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h3) – Red bell pepper, grapefruit, kiwi, broccoli, cabbage, cauliflower, green peas
- [Vitamin E](https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h4) – Wheat germ oil, sunflower seeds, almonds, peanuts, spinach, broccoli, mango, tomato
- [Omega-3 Fatty Acids](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h3) – Fish and seafood like salmon, sardines, anchovies, tuna. Nuts and seeds including flaxseed, chia seeds, and walnuts. Plant oils like flaxseed oil. Fortified foods such as eggs, yogurt, milk, soy beverages.
- [Carotenoids](https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#h3) – Sweet potato, red, yellow, and orange bell pepper, pumpkin, papaya, carrots, tomatoes, grapefruit, guava, watermelon, peaches, microalgae, salmon

**Physical skin protection, such as using sunscreen (organic or inorganic) and wearing sunglasses, hats, and clothes to block exposure to the sun’s UV rays, is the first-line defense and should be utilized by everyone to support skin health**. For additional support, eating a diet with the nutrients and ingredients needed to help mitigate age-related skin changes associated with environmental factors is crucial for radiant-looking skin. However, future research will help to elucidate this relationship fully. 

**Learn more about nutrients and skin health:** 

[Nourish Your Beauty: Nutrients for a Radiant Skin Barrier](https://www.casi.org/articles/nourish-your-beauty-nutrients-for-radiant-skin-barrier) 

[Summer Glow: Tips to Tone Your Face and Support Skin Health](https://www.casi.org/articles/summer-glow-tips-to-tone-face-support-skin-health)

[Ten Nutrients to Help Your Skin Glow from the Inside Out](https://www.casi.org/articles/ten-nutrients-help-skin-glow-from-the-inside-out)

[Unlocking Youthful Skin: Micronutrient for Age-Related Changes](https://www.casi.org/articles/youthful-skin-micronutrients-age-related-changes)

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### Bri Mesenbring, MS, CNS, LDN

Clinical Application

## Clinical Considerations in Practice

 In clinical practice, practitioners considering the topics discussed above may also weigh nutrient form, delivery and formulation, alongside individual patient variability.

### Practitioner Formulation Example

![H-S-N Radiance™](https://cdn.sanity.io/images/lemtscrs/production-www/f6e5a4c73a3c46f67837266e5ace83ad0a854827-2000x2000.png?w=128&h=128&fit=max&auto=format)

H-S-N Radiance™

Vitamin and mineral blend · Capsules

[Explore Formulations →](https://www.designsforhealth.com/products/hsn-radiance)

## Continue your research

#### [Research & Education The Citrus Polyphenol Advantage: Red Orange Complex™ for Skin, Hair, and Nails Sep 25, 2025](https://www.casi.org/articles/citrus-polyphenol-red-orange-complex)

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