Strawberries.......a cupful a day may offer a good, healthy dose of anthocyanins, powerful antioxidants.
Chocolate......... everybody loves chocolate and strawberries! 3.5 oz of dark chocolate is high in antioxidants called flavanols.
Tomatoes......... rich in the antioxidant lycopene. For the highest dose, choose cooked tomatoes, like in tomato paste. One study showed that people who ate 5 tablespoons of tomato paste every day for 12 weeks, suffered significantly less sunburn than the placebo group.
Fish..................In another study, people took four grams of omega-3 (which is about one and a half portions of salmon) everyday for 3 months. The other group took placebo. Then they were all exposed to low level UV radiation. The omega-3 group had doubled their immune protection against the UV rays.
Leafy greens..... I love my spinach!! Leafy greens are a rich source of beta carotene. If you quick-cook the greens and toss them in olive oil, the cooking and olive oil will both help you absorb the beta carotene quicker.
Still, the best protection from the sun, is to stay out of the sun. If you are going to be in the sun, please wear sunscreen, a cap and glasses. Reapply your sunscreen every 1 1/2 to 2 hours. And you might as well pack some strawberries and dark chocolate in the cooler to snack on. And grill a few salmon and tomatoes to eat with your spinach salad......