Internal Sunscreen: The Foods That Help Protect Your Skin From the Sun

Functional medicine doctor Katherine Birchenough and nutrition coach Sarah Wilson explain the “internal sunscreen” trend, how plant pigments and certain nutrients may build up in skin and help reduce UV-related damage. They stress it’s an extra layer of defense (not a replacement for topical sunscreen) and share practical food picks, supplement options, and common sun-safety myths.

00:00 – intro
00:01 – Why summer produce matters; pigments from plants can accumulate in skin and help reflect UV rays.
00:02 – Guests’ backgrounds; nutrition as one “layer” of sun protection.
00:03 – Lycopene spotlight: tomatoes/tomato paste; studies suggest less UV redness after weeks of intake; cooked + olive oil may help absorption.
00:04 – Other lycopene foods (watermelon, red/pink produce); broader pigments: blues/purples (anthocyanins), yellow/orange (flavonoids).
00:06 – Layered protection: mineral sunscreen, clothing, hats/scalp protection.
00:08 – Supplements: lycopene; Polypodium leucotomos (fern extract/Heliocare); repair support like nicotinamide (B3).
00:10 – Omega-3s for cell membranes; astaxanthin (seafood) for antioxidant support + “glow.”
00:13 – Vitamins C & E for collagen/antioxidant repair.
00:14 – Myth-busting: tans aren’t enough; clouds still burn; darker skin can burn; timing + daily face/hand SPF; driving-side sun damage.
00:16 – Takeaways: eat the rainbow—brighter/darker pigments = better.

The Wellness Files is a health-focused podcast where we explore practical tools, research and real patient stories. We hope to inform, inspire, and connect to audiences so you can be the best version of yourself, while also asking tough questions about safety and effectiveness.