Medically reviewed by Gagandeep Brar, MD

• Foods that can help with skin cancer prevention are rich in antioxidants (plant compounds that prevent cell damage). 
• Antioxidant-rich foods for skin health include bell peppers, tomatoes, tea, and sunflower seeds.
• The best way to prevent skin cancer is to reduce your sun exposure; that includes wearing sunscreen and avoiding tanning beds.

The most important way to prevent skin cancer is to reduce your exposure to harmful ultraviolet (UV) rays—however, your diet can also play a role. Eating fruits, vegetables, fatty fish, nuts, and other foods rich in antioxidants may prevent cell damage that can lead to skin cancer.

1. Orange Fruits and Vegetables

Beta-carotene, a powerful antioxidant plant compound, is found in many orange vegetables and fruits, including carrots, sweet potatoes, and mangoes. Your body converts beta-carotene into vitamin A, where it helps regulate skin cell division, protects against harmful UV rays, and reduces cell-damaging molecules called free radicals.

Though a diet rich in beta-carotene seems to be beneficial for skin cancer risk, taking a supplement may not have the same effects. More research is needed.

Why Antioxidants May Be Able To Help Prevent Skin Cancer

UV rays can cause the body to produce too many free radicals, which are molecules that can damage DNA and other crucial cell parts. This may lead to abnormal cell growth or skin cancer.

Fortunately, antioxidants neutralize free radicals, and may be able to prevent cell damage or cancer growth as a result. Antioxidants are found in a wide variety of fruits, vegetables, grains, and other plant-based foods.

2. Tomatoes

Tomatoes are a skin-healthy food rich in lycopene, a type of antioxidant. Research has suggested that lycopene may be effective at blocking UV rays and neutralizing free radicals that cause cell damage, which could lower the risk of skin cancer.

In fact, some studies suggest that tomato-based lycopene supplements may be able to protect the skin itself from UV rays and sunburn, though more research needs to be done.

3. Fatty Fish

Omega-3 fatty acids can be found in fatty fish, such as salmon, mackerel, and sardines, as well as walnuts, chia seeds, and flaxseed. Omega-3s aren't antioxidants, but these healthy fats may still be able to reduce the risk of skin cancer.

Specifically, a number of studies have linked higher omega-3 consumption with lower rates of various types of skin cancer.

Experts are still learning more about why this might be the case, but in some animal studies, omega-3s were shown to limit skin cancer cell growth. Plus, omega-3s help reduce inflammation, which likely plays a role in the formation of skin cancer.

4. Brazil Nuts

Brazil nuts are known for being an excellent source of selenium, an essential mineral that helps create DNA and hormones.

Selenium also has antioxidant properties and can manage harmful free radicals in the body, which may make it helpful in preventing cancer. However, more research needs to be done to investigate selenium's effect on skin cancer specifically—older studies looking at selenium supplements found either no association or an increased risk of skin cancer among people taking these supplements.

5. Sunflower Seeds

Sunflower seeds are rich in vitamin E, a powerful vitamin that works as an antioxidant.

Because of vitamin E's antioxidant abilities, it helps reduce cell-damaging free radicals in the body, particularly on the skin. Vitamin E also absorbs energy from UV rays. This means it has the potential to lower the risk of cancer and to protect the skin from sun-related aging or damage.

For now though, real-world evidence is mixed on vitamin E's ability to lower cancer risk, and experts are still debating whether it may be beneficial for skin cancer prevention or treatment in particular.

6. Green Tea

Green tea is a great source of antioxidants called catechins, which can help reduce inflammation in the body and eliminate free radicals that might otherwise damage DNA and cells.

In studies done on cells, certain components of the catechins were shown to inhibit skin cancer growth. Plus, catechins have the ability to block UV rays from penetrating into deeper layers of the skin.

A small, older study from 2008 found that daily tea drinking was associated with a reduced risk of melanoma, a type of skin cancer. Research from 2021 similarly found that consuming green tea every day could help protect the skin from sunburns and UV-related skin damage. In general, more research is needed.

Lifestyles Changes To Support Skin Cancer Prevention

From green tea to sunflower seeds, there are lots of foods that can help support your skin health. But if you're looking for somewhere to start, focus on antioxidant-rich fruits and vegetables. The National Cancer Institute recommends people eat 1–2.5 cups of fruit and 1–4 cups of vegetables each day to lower cancer risk.

However, diet is only one piece of the puzzle when it comes to skin cancer prevention—the best way to lower your risk is to avoid excessive sun exposure. Proven ways to do that include:

• Applying broad-spectrum sunscreen with an SPF of 30 or higher
• Wearing sunglasses, a wide-brimmed hat, and lightweight clothing in the sun
• Taking breaks indoors and seeking out shade when you're outside
• Avoiding tanning beds

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Kristina Dawson