Tomatoes & Other Red Fruits
Tomatoes are one of the top sources for lycopene, particularly when they are cooked. Lycopene is a carotenoid pigment found in red fruits. Plants use pigments as defense against the sun, so eating red colored fruits and vegetables with high concentrations of carotenoids can boost your sun tolerance.
Sweet potatoes have beta-carotene than almost any other vegetable. Beta-carotene is another pigment found in fruits and vegetables that protects against sun damage. Purple sweet potatoes have higher amounts of cyanidins and peonidins, antioxidant pigments which icrease UV protection .
Cold-water fish like salmon, herring, mackerel and trout are high in omega-3 fatty acids, one of the good fats that protect against sun damage.
Pomegranates are well known to contain of antioxidants. they can "enhance skin's sun-protective properties by 25 percent" and some scientists say they can fight the growth of cancer cells.
It is a good source of omega-3s and has plenty amount of fiber and lignans, which are antioxidants that can defence against cancer.
Black, white, and green teas are all high in polyphenols and catechins, two flavonoids that can guard your skin from UV rays. Green tea is the most effective, containing high amounts of the most powerful polyphenol.
Almonds are the best sources of vitamin E . Almonds also contain a advanced level of quercetin, a flavonoid known to defend skin beside UV damage.