Eat Your Sunscreen: 7 Ways to Build Internal Sun Protection

When most people think of sun protection, they think of two things: Slathering on SPF like it’s their job or avoiding direct sun exposure.

But here’s the good news: sun protection isn’t that black and white.

When it comes to holistic sun protection, there are many nuanced factors to consider. But we believe that building true sun resilience starts from within. When you intentionally nourish your body from the inside out, you also fortify your internal defenses, reducing the risk of sun-induced damage.

So in this post, we’re diving into a unique concept: internal sun protection. We’ll discuss the essential foods, nutrients, and habits that can serve as internal sun protection, equipping you to handle UV exposure + embrace the sun with confidence.

But to provide a better framework, let’s first explore why internal sun protection works.

Natural Sun Protection: Beyond Sunscreen Application

Let’s address the elephant in the room: We’re not suggesting that you never need sunscreen. We definitely believe that a non-toxic sunscreen is necessary in situations of prolonged exposure. But we don’t think it’s the ONLY form of effective protection, or that daily SPF is necessary. (Unless, of course, you’re in extended sun every day!)

We’re not often taught this, but logically, it makes sense that a healthier body would be more resistant to sun damage. On the other hand, it also makes sense that a body in a more damaged or inflammatory state would be more susceptible to the effects of excessive sun exposure.

Because at its root, sunburn is an inflammatory response in your body. So naturally, we can see how this spills over:

A healthier body → less inflammation → stronger skin + immune system → less risk for sun damage, cancer, or burns.

(Of course, there’s more nuance to the science. But the connection between overall health + skin resilience is well established.)

With this in mind, internal resilience begins with how we nourish our bodies within. The food we consume every day is what creates our cells and fuels our bodies. It doesn’t get any more foundational than that. ;)

So while food isn’t your SOLE form of natural sun protection, it’s worth exploring the world of internal sun protection if you want to take a holistic approach to sun care.

These are our top 7 practical tips for intentional, internal sun protection.

Tip # 1 for Internal Sun Protection: Avoid Inflammatory Foods

In small doses, inflammation is part of our body’s intelligent self-healing mechanisms. But when our bodies become overwhelmed with inflammation, they’re susceptible to numerous issues, including sun damage. That’s why one of the most foundational forms of internal sun protection is avoiding foods that fuel inflammation.

Here are some of the biggest food groups to avoid:

→ GLUTEN

Unfortunately, in the U.S., our wheat is often highly processed, making it difficult to digest and prone to disrupt our gut lining. Gluten is also often the culprit of glyphosate contamination, which has been shown to create inflammation in the gut.¹

→ REFINED SUGAR

Refined sugar has numerous negative effects on your body, including increased systemic inflammation, imbalanced blood sugar, and increased risk for heart disease.^2,3

→ ALCOHOL

Alcohol is high in sugar and known to trigger the formation of free radicals, impair gut health, and disrupt sleep. Consuming alcohol regularly can also increase the risk of disease, including cancer. (It’s considered a group 1 carcinogen by the International Agency for Research on Cancer.)⁴

→ ULTRA-PROCESSED FOODS

In a culture obsessed with instant gratification and convenience, avoiding processed foods is definitely a challenge. Sadly, a large majority of foods in our grocery stores are loaded with chemicals, preservatives, and unnecessary additives. (Not to mention, they’re lacking in any real nutrient density.)

Let’s be real: this list of “no-go” foods can be challenging to avoid. They’re rampant in our modern food system. But trust us. There’s so much more to gain beyond internal sun protection benefits. Once you give them up, you’ll likely start to notice other benefits, like clearer skin, improved digestion, and increased energy.

In other words, you’ll never want to look back. ;)

Tip # 2 for Internal Sun Protection: Say No to Seed Oils

While this tip for internal sun protection also addresses inflammatory foods, the issue of industrialized seed oils in our food is significant enough to warrant its own section.

Seed oils are another nuanced subject – they aren’t inherently bad, but can be found in many of our everyday products. It’s more about the processing and/or the application they’re used for, which creates damaged and oxidized oils.

When applied topically, cold-pressed seed oils can offer incredible benefits for your skin, as long as they aren’t used in a formula that requires sun stability, like an SPF.

But as for industrial, highly-refined seed oils in your food?

It’s best to steer very clear of those altogether. They’re often subject to high heat, chemical extraction to yield more, and additives to neutralize the flavor and odor. Some are even bleached for color. (Yikes…)

Consuming these industrialized seed oils can lead to excess inflammation in the body since they’re oxidized before they even hit your plate.⁴ Initial studies have even suggested that they weaken the skin barrier and increase your chances of sun damage.^5,6

This includes oils like:

Sunflower
Safflower
Soybean
Canola
Grapeseed
Rapeseed
Cottonseed

Plus, consuming too much of these omega-6 and 9 fats (even properly processed) can negatively impact health. Our bodies need a balance of different fats.

While seed oils are pervasive in the food industry, we’re starting to gain some traction for better alternatives. Hopefully, we’ll see these oxidized and unstable oils disappear from our foods. But in the meantime, say no to seed oils as another form of internal sun protection for your body.

Tip # 3 for Internal Sun Protection: Embrace Omega-3 Fats

Our cells are primarily composed of fat. So consuming healthy fats naturally supports the function of your cells, reducing inflammation and supporting your body at a cellular level.⁵

Ancestrally, we consumed plenty of omega-3 fats through a whole-food diet. But today, our broken food system and agricultural standards mean most of us aren’t getting enough omega-3 fats in our diets to properly support cell function and inflammation.

Be intentional about getting in a good amount of these healthy fats, including:

Avocado
Wild-caught fatty fish – mackerel, sardines, salmon
Nuts + seeds
Tallow, coconut oil, grass-fed butter, or ghee
Raw dairy products
Olive oil (only cook with low-med heat)

With an overload of omega-6 and 9s from today’s modern diet, adding more omega-3 fats to your diet serves as a simple form of internal sun protection.

Tip #4 for Internal Sun Protection: Explore Natural Supplements

Supplements can be really helpful in providing internal sun protection. There are a few different supplements that can be taken regularly if you spend extended periods in direct sunlight. But they can also be used as temporary internal sun protection during vacation or a spontaneous beach day.

Here are some of our favorite supplements that can boost your body’s defenses for internal sun protection:

→ ASTAXANTHIN

One of nature’s most potent antioxidants, astaxanthin, works as internal sun protection by helping your body defend against free radicals caused by UV exposure. It’s known to be:^7,8,9,10

6000 times greater than vitamin C
550 times more effective than vitamin E
800x more potent than CoQ10
40 times more powerful than beta-carotene
Ripe with anti-cancer effects
Supportive for skin health + anti-aging

→ NIACINAMIDE

As a form of B3, this supplement is a great way to provide internal sun protection for your body, with studies showing it has anti-cancer benefits and even anti-aging benefits. More specifically, it helps shield your immune system from the negative effects of UV rays.¹¹

→ POLYPODIUM LEUCOTOMOS

Sourced from a tropical fern, this supplement has been shown to have a long list of benefits related to internal sun protection, including:¹²

High antioxidant content
Anti-inflammatory properties
Immunomodulatory effects
Neutralizing free radicals
Inhibiting DNA damage
Suppressing UV-induced inflammation

→ COD LIVER OIL

Sourced responsibly + cleanly, cod liver oil is a great way to supplement omega-3 fatty acids as an additional layer of internal sun support. It’s also high in vitamins A and D, which support immune and cell function.

*Tip: Fish oils are important to buy high-quality. Make sure it’s a third-party tested, pure supplement. (We like the Rosita or Green Pasture brands.)

It’s pretty cool how Earth provides these natural resources for us as our internal sun protection. And also a pretty sure sign that we’re meant to spend more time outdoors. ;)

Tip #5 for Internal Sun Protection: Hydrate Like It’s Your Job

Did you know your cells depend on proper hydration to function? So does skin health. It should go without saying – this form of internal sun protection has benefits that extend far beyond burn protection.

Proper hydration supports your:

Lymph flow
Blood flow
Skin’s moisture barrier
Digestive function

As critical elements of your body’s immune defense, these are all related to keeping your body + skin in top-notch health.

But what many don’t know is that “plain” water doesn’t hydrate us in the way it used to. Over the last few decades, poor soil health has deprived our water of the essential nutrients and minerals it should have naturally. So to hydrate properly, we recommend a variety of practices, including:

Adding electrolytes and/or trace minerals to help your body fully absorb + utilize the benefits of hydration.
Consuming gel water foods. Hydration isn’t just about drinking! Many foods (like berries, melons, cucumber, and chia seeds) are high in a form of water called “gel water,” which more closely matches the water our cells utilize. Gel water foods are a great hack to quickly + effectively hydrate.
Drinking raw dairy. While you may have been told otherwise, milk can be a remarkably hydrating beverage. (There’s a reason babies don’t need to drink any water. ;)) Raw dairy is known to be particularly rich in minerals and nutrients that support proper hydration.

Staying hydrated will not only give you more energy and make you feel better, but it will also prime your skin for sun exposure.

Tip #6 for Internal Sun Protection: Eat More Antioxidant-Rich Foods

Antioxidants play a crucial role in internal sun protection. When your body is equipped with antioxidants, it can counteract the oxidizing/free radical effects of UV rays. And the result? You can spend more time in the sun, sans burns or damage. ;)

Generally speaking, bright and colorful foods provide the highest source of antioxidants, like:¹³

→ Lycopene – helps directly protect your skin from UV damage. It reduces the intensity of the burn + enhances resilience against UV.^¹⁴

→ Beta-carotene – your body converts it into vitamin A, supporting overall skin health.¹⁵

→ Carotenoids (like lutein and zeaxanthin) – prevent free radical formation and protect against oxidative damage. They also contain other anti-inflammatory and anti-cancer benefits.¹⁶

You can find these antioxidants (and others) in a variety of seasonal summer foods + brightly colored choices like:

Citrus
Bell peppers
Watermelon
Tomatoes
Avocado
Asparagus
Cruciferous veggies
Green tea

When you need a little internal sun protection boost, turn to bright veggies and fruits for a potent dose of antioxidants!

Tip #7 for Internal Sun Protection: Prioritize Gut-Nourishing Foods

This form of internal sun protection is not as widely recognized, even in the holistic world. But relying on common sense, and what we know about the body’s interconnectedness, your gut health can absolutely support your body as internal sun protection.

As Hippocrates, the father of medicine, once said:

“All disease begins in the gut.”

The gut-skin axis is becoming more well-understood among medical professionals, highlighting its connection to many (ahem alllll) areas/functions of the body. Research shows that the health of your gut directly impacts the health of your skin.

So, to us, it only makes sense that supporting your gut helps your skin become more resilient to sun exposure.^17,18,19 There are many different ways to care for your gut, but these are a few of our favorites for a varied approach:

Managing stress levels
Vagus nerve activation
Detox practices
Eating the rainbow (aka, a wide variety of foods and colors)
A whole food diet (organic + regenerative, if you can)
Foods rich in good bacteria (think raw dairy, bone broth, and fermented foods)

The gut is truly the foundation for health. So this is one form of internal sun protection you don’t want to overlook.

When You Need More Sun Care Support: Reach for a Truly Non-Toxic Mineral Sunscreen

While our bodies are incredibly capable and resilient, even with internal sun protection in place, there will be times when you need to provide your body with external support. But it’s not lost on us that finding a truly non-toxic sunscreen can be really challenging.

Many natural sunscreens on the market are greenwashed, still containing unstable seed oils, fragrances, preservatives, or filler ingredients.

That’s why we’ve meticulously crafted the ultimate non-toxic sunscreen to help fill the gap. Our tallow sunscreen is made with only 9 simple ingredients to protect and nourish your skin, including:

Tallow from grass-fed + finished cows – full of rich + nourishing fatty acids
Organic mango butter – nutrient-dense moisturizer + protective for the skin barrier
Non-nano zinc oxide – non-toxic SPF physical barrier
Ethically sourced beeswax – rich in vitamin A and dense with nutrients

SHOP: Tallow Sunscreen

Designed for the Sun: A Holistic Approach to Sun Care

Our bodies were designed with intelligent systems of repair, resilience, and regeneration. Sunlight is meant to be part of that design. When you support those systems with intentional nourishment, your skin becomes more balanced, less reactive, and better equipped to naturally handle sun exposure – and other life stressors.

And when you pair internal sun protection with a truly non-toxic, mineral-based sunscreen (like our tallow-based SPF), you’re embracing sun care that’s not only safer but also more aligned with the way nature intended.

Here’s to sun-kissed skin, internal resilience, and radiant health.

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Learn 7 essential tips for internal sun protection to support your skin's resilience, reduce sun damage, and embrace the sun with confidence. | Primally Pure

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