Foods That Help Protect Your Skin: Nutrition Tips for Natural Sun Defense | EP 392.C
DR. GUNDRY PODCAST: GUT HEALTH, WEIGHT LOSS, AND NUTRITION
PodcastOne
4.6 • 1.8K Ratings
🗓️ 27 February 2026
⏱️ 9 minutes
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Summary
Most people think protecting their skin starts with something you put on it.
The truth is, the foods you choose every day can influence how your skin responds to sunlight, how well it repairs itself, and how quickly it shows signs of aging.
In this episode, I’m sharing how nutrition plays a major role in building healthier, more resilient skin from the inside out.
We’ll explore the nutrients that help support your body’s natural defenses, why modern diets often leave skin underprotected, and the simple dietary shifts that can help you maintain a healthy glow while supporting overall wellness.
On this episode, you’ll learn:
- One powerful nutrient that helps protect your skin like a natural sunscreen (0:05)
- Which foods deliver the best sources of omega-3s to support smoother, healthier-looking skin from the inside out (1:20)
- How vitamin C supports collagen and skin resilience — plus my simple trick to help your body absorb more of it (2:30)
- The most effective way to raise your vitamin D levels safely and support healthy, glowing skin year-round (5:00)
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Transcript
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| 0:00.0 | How to eat your sunscreen. |
| 0:03.0 | You probably heard me say vitamin D is important. |
| 0:06.0 | And while this is true, you still need to protect your skin from getting too much sun. |
| 0:15.0 | First off, beta carotene. |
| 0:16.0 | Beta carotene is a nutrient that can aid in the maintenance of your skin health. Fun fact, it's also one of carotenoids that give fruits and vegetables like mango, carrots, and sweet potatoes, |
| 0:26.6 | their natural colors. |
| 0:28.6 | Now, beta carotene produces vitamin A activity in your body. |
| 0:32.6 | It's also acting as a plant-derived photo protector. |
| 0:36.6 | In other words, it acts as a natural sunscreen for your skin. |
| 0:41.5 | Now what should you eat to get beta-carotene? |
| 0:44.1 | I'll tell you right now. |
| 0:45.6 | Raw carrots are a great source. |
| 0:48.1 | Sweet potatoes are a great source. |
| 0:50.5 | And leafy greens like kale and spinach. |
| 0:53.1 | Now number two, omega-3 fatty acids are the healthy fats that are essential for your skin protection. |
| 1:00.0 | They maintain healthy cell membranes, helping to fight DNA changes due to skin exposure. |
| 1:06.0 | Now, some great sources of omega-3 fatty acids you probably well know by now, wild-caught salmon. |
| 1:13.6 | Flax seeds, walnuts, hemp seeds, organic canola oil, and perilla oil are all great sources. |
| 1:22.6 | Another fun fact, it turns out that farm-raised trout, not farm-raised salmon, actually convert their omega-6 |
| 1:31.7 | feeds into omega-3s. |
| 1:34.9 | So if you see farm-raised trout on a menu, or sometimes you'll see it at Costco, don't |
| 1:40.5 | be afraid to buy it. |
... |
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