These foods help your skin tolerate the summer sun

Wearing sunblock with a sun protection factor (SPF) 30 is the best way to avoid sunburn. Unfortunately, people don't do it when they will be out in the sun for only a short time.

Often, that short period drags on and there they are in the sun without protection.

There is a form of sun block that's always on duty, won't wash off when you sweat or swim, and has other healthful benefits. It's created by foods that block the effects of the sun.

Tomatoes. Think lycopene, the same substance that protects against some forms of cancer. Studies reported in the Journal of Nutrition show that when you consume just six ounces of tomato juice or a quarter cup of spaghetti sauce, you get enough lycopene to reduce the risk of sunburn by up to 40 percent.

Sweet potatoes or carrots, baby carrots included. Think beta-carotene, it's what gives these foods their orange color. If you eat a helping every other day, you will collect beta-carotene in your skin. Studies reported in Men's Fitness show that this vitamin can shield your skin from certain UV rays. That means you can stay in the sun longer without burning. 

Lemons. Make a pitcher of lemonade and have a glass. Researchers at the University of Arizona report that lemons (also limes and grapefruit) contain d-limonene, an antioxidant known to lower skin-cancer risk. Freshly squeezed juices are the best and contain about 20 times as much d-limonene as commercial varieties. Add some peel or zest to salads. Just one tablespoon of zest a week can reduce the risk of skin cancer by up to 30 percent.

Old fashioned lemonade

Mix the juice of six lemons with a cup of sugar syrup and a quart of water. Substitute part granulated sugar and part artificial sweetener if desired.

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