5 foods to improve sunburn

In the middle of summer, sunburns make an appearance and we want them to disappear as soon as possible. Topical solutions like aloe vera and hydrocortisone cream aren’t your only options. Eating and drinking certain things can support the healing process, although diet will not make or break recovery from sunburn.


Carrots are one of the best foods to eat if you get a sunburn thanks to the beta carotene in the vegetable. Beta-carotene is a carotenoid found naturally in many foods that are (naturally) orange and yellow. Along with carrots, sweet potatoes and cantaloupe also contain this key carotenoid. Foods that are not orange in color, such as leafy green vegetables (such as spinach), are also good sources of beta-carotene.

Carotenoids accumulate in the outer layer of the skin to form a protective barrier against environmental influences, including ultraviolet radiation. That helps protect against skin aging by promoting skin elasticity and hydration while reducing the development of wrinkles and age spots.

Research has shown that getting adequate amounts of beta-carotene in the diet can help protect the skin from damage caused by ultraviolet light.

fermented milk

Fermented dairy products, such as kefir, are made by adding beneficial bacteria and/or yeasts to cow’s milk. The result is a beverage that contains live cultures with many health benefits. Milk fermented with lactic acid bacteria has been shown to amplify DNA repair and improve skin immunity after sunburn.

If the fermented milk beverage also contains collagen hydrolysates, it can further promote skin health. Taking a nonsteroidal anti-inflammatory drug (NSAID) can help with the inflammation and pain caused by a sunburn.

Orange juice

100% fortified orange juice can provide 15% of the recommended daily value of vitamin D. This drink also gives us a boost of hydration, antioxidants, and polyphenols.

Research has shown that polyphenols can decrease the damaging effects of ultraviolet A (UVA) and ultraviolet B (UVB) radiation on the skin. Dietary vitamin D has been shown to rapidly relieve inflammation from sunburn.

Studies have also shown that including plenty of citrus in the diet (including orange juice) is linked to a lower risk of developing basal cell carcinoma (a type of skin cancer).

zumos de naranja para quemaduras solares


Enjoying a dish made with tomato paste is a delicious and satisfying way to support skin health at any time, but it can be especially helpful after a sunburn. Tomato paste contains lycopene, a carotenoid that may offer skin protection.

In one study, people who ate 55 grams of tomato paste with 10 grams of olive oil daily for 12 weeks had less UV-induced skin redness (erythema) than people who did not include tomato paste. tomato in their diets.


Pomegranates are a rich source of polyphenols, which may have anti-inflammatory, antioxidant, and anti-cancer benefits. This fruit can also help heal a sunburn.

In one study, both pomegranate juice and pomegranate extract were more effective than placebo in increasing the minimum dose of UVB required to induce erythema, highlighting pomegranate’s protective effects against UVB-induced cell damage.