“Edible sunscreen” makes a great headline. There is real research showing that some foods, especially tomatoes, can slightly reduce how red skin gets in the sun. The catch is in the word “slightly.”
Written by Vita Globe Editorial Team | Reviewed against peer-reviewed research and American Academy of Dermatology guidance
Can food protect your skin from the sun?
A little, over time. In controlled trials, people who ate tomato paste with olive oil daily for 10–12 weeks developed less redness after UV exposure than those who didn’t[1][2]. Reviews of carotenoids, the pigments in tomatoes, carrots and leafy greens, describe the protection as modest and slow to build[3].
Caveat: Food is not a substitute for sunscreen. Dermatologists recommend broad-spectrum, water-resistant sunscreen with SPF 30 or higher[4].
Sources: Stahl 2001 · Rizwan 2011 · Stahl & Sies 2012 · Verified 2026-09-28
In this article
What did the tomato studies find?
Two small, controlled trials are behind most “eat tomatoes for your skin” headlines:
- A German study gave volunteers tomato paste with olive oil every day for 10 weeks. After 10 weeks, their skin reddened less when exposed to UV light than the control group’s[1].
- A UK randomized trial in women found that 12 weeks of daily tomato paste in olive oil reduced UV-induced redness and changes in some markers of skin damage compared with olive oil alone[2].
Tomato paste was used because cooked, concentrated tomatoes are a rich source of lycopene, and eating it with oil helps absorption.
How strong is the protection?
Modest. A review of carotenoids and sun protection concluded that dietary carotenoids can provide some protection against sunburn, but it takes at least around 10 weeks of regular intake to build, and it’s much weaker than sunscreen[3].
Think of it as a small background benefit from a healthy diet, not a way to stay out longer in the sun.
Which foods contain these carotenoids?
Carotenoids are the natural red, orange and yellow pigments in plants. Beta-carotene, which your body can convert to vitamin A, is found in carrots, sweet potatoes, spinach, kale and cantaloupe[5]. Lycopene is found mainly in tomatoes (especially cooked tomato products), watermelon and pink grapefruit.
Eating more colorful produce also builds up carotenoids in the skin, which a separate study linked to a warmer, healthier-looking skin tone[6]. See foods for glowing skin for more.
One caution: this is about food, not high-dose pills. High-dose beta-carotene supplements have been linked to a higher risk of lung cancer in smokers and former smokers[5].
How can you eat more carotenoids without overthinking it?
You don’t need tomato paste by the spoonful. The trials used cooked tomato paste with olive oil because heat-processed tomatoes eaten with some fat are a well-absorbed source of lycopene[1]. Everyday ways to get there:
- Cook with tomato sauce, tomato soup or shakshuka a few times a week, with a drizzle of olive oil.
- Roast carrots or sweet potatoes, or add grated carrot to salads and wraps[5].
- Toss a handful of spinach or kale into eggs, pasta or smoothies[5].
- Keep watermelon, cantaloupe or pink grapefruit around in summer.
Eating more produce like this for several weeks can also give skin a warmer, healthier-looking tone[6]. Our guide to realistic ways to eat more fruits and vegetables has more ideas.
What does a sun-smart routine look like?
The American Academy of Dermatology recommends[4]:
- A broad-spectrum, water-resistant sunscreen with SPF 30 or higher on all exposed skin.
- Reapplying about every two hours, and after swimming or sweating.
- Seeking shade and wearing protective clothing, a wide-brimmed hat and sunglasses.
Then add the food habits on top: a tomato-based sauce or soup a few times a week, orange and leafy green vegetables most days, and fruit with vitamin C. For more on antioxidant nutrients, see antioxidant vitamins A, C and E and antioxidants and aging.
The honest summary
- Daily tomato paste reduced UV redness in small trials after 10–12 weeks[1][2].
- The protection from carotenoid-rich foods is modest and slow to build[3].
- Sunscreen, shade and clothing come first[4].
- Stick to food sources; high-dose beta-carotene pills carry risks for smokers[5].
Our option
Vita Globe Beauty Gummy Vitamins Bundle
No gummy protects you from the sun. If you want a daily nutrition habit to go with a produce-rich diet and your sunscreen, our Beauty Bundle is one option. It pairs two full-size 60ct bottles, a 30-day supply of each: Hair, Skin & Nails Gummies with Collagen (5,000mcg of biotin per two-gummy serving, plus vitamins A, C, D, E, B6, B12, folate, zinc, iodine and 20mg of collagen from fish) and Superfood Gummies with vitamins A, C and E, zinc, and açaí, acerola and gooseberry fruit extracts. Suggested use is two gummies from each bottle daily. Both are non-GMO and gluten-free; the Hair, Skin & Nails gummies contain fish (tilapia), so the bundle isn’t vegetarian.
Frequently asked questions
What foods protect your skin from sun damage?
Tomato products are the best studied; other carotenoid-rich foods like carrots, sweet potatoes and leafy greens may contribute[2][3][5]. None replace sunscreen.
How long does it take for lycopene to protect skin?
In the trials, effects were measured after 10–12 weeks of daily intake[1][2].
Can I skip sunscreen if I eat a lot of tomatoes?
No. The protection from food is modest, and dermatologists recommend SPF 30+ broad-spectrum sunscreen[3][4].
Does ketchup count for lycopene?
Ketchup is a cooked tomato product and contains lycopene, but it’s also high in sugar and salt. Tomato sauces, soups and paste are better everyday choices.
Are beta-carotene supplements safe?
High-dose beta-carotene supplements have been linked to higher lung cancer risk in smokers and former smokers[5]. Food sources don’t carry that concern.
Sources
- Stahl W, Heinrich U, Wiseman S, Eichler O, Sies H, Tronnier H. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. J Nutr. 2001;131(5):1449-1451. doi:10.1093/jn/131.5.1449
- Rizwan M, Rodriguez-Blanco I, Harbottle A, et al. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. Br J Dermatol. 2011;164(1):154-162. doi:10.1111/j.1365-2133.2010.10057.x
- Stahl W, Sies H. β-Carotene and other carotenoids in protection from sunlight. Am J Clin Nutr. 2012;96(5):1179S-1184S. doi:10.3945/ajcn.112.034819
- American Academy of Dermatology Association. Sunscreen FAQs. https://www.aad.org/media/stats-sunscreen
- National Institutes of Health, Office of Dietary Supplements. Vitamin A and Carotenoids: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- Whitehead RD, Re D, Xiao D, Ozakinci G, Perrett DI. You are what you eat: within-subject increases in fruit and vegetable consumption confer beneficial skin-color changes. PLoS One. 2012;7(3):e32988. doi:10.1371/journal.pone.0032988
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
