It looks like the UK is in for another warm spell next week, and true to form, we're already finding something to complain about. Too hot, too bright, too sticky to sleep. But sunny weeks like this don't come round often here, so it's worth leaning in and making the most of them - especially when a few smart choices on your plate can help you enjoy the sunshine while looking after your skin.
Why Sunshine Is Actually Good For You
Let's start with why we're all secretly delighted really.
It lifts your mood. Sunlight triggers the release of serotonin, the neurotransmitter linked to feeling calm, focused, and content. It's a big part of why a sunny day just feels better than a grey one and why the opposite (low light, long winters) is linked to low mood for so many of us.
It supports vitamin D production. Your skin makes vitamin D when exposed to sunlight, and vitamin D plays a role in everything from bone health to immune function — something a lot of us in the UK run low on, especially after a long winter.
It can help you sleep better - with a catch. Morning light exposure helps set your body clock, making it easier to fall asleep at a sensible hour and wake up feeling human. The catch is heat: while morning light helps, overheating at night is one of the most common sleep disruptors. So, the same warm week that does your body clock a favour can undo it after dark if bedrooms get too hot.
The trick is making the most of it - getting outside when it counts, and giving the evenings a little help too. A few easy wins for keeping bedrooms cool: keep curtains, blinds, and windows shut during the day so the heat stays outside where it belongs, then open the windows once it's shady outside to let cooler evening air in. A fan pointed at an open window can help pull that cooler air through, and lightweight cotton bedding makes a bigger difference than people expect. Little changes, but they go a long way to protecting that all-important sleep.
Where Food Comes In
That balance is where diet quietly does some heavy lifting. Sun exposure creates oxidative stress in the skin - essentially cellular wear and tear from UV radiation — and what we eat can help support the skin's own defences against that, alongside (never instead of) proper sun protection like SPF and shade.
A few things worth knowing:
New grape research. A study published this May in the journal ACS Nutrition Science, from researchers at Western New England University and Oregon State University, found that eating around three servings of grapes a day for two weeks appeared to switch on some of the skin's natural defence processes at a genetic level, and reduced markers of UV-related oxidative stress. It's early-stage research with a very small sample, so it's not a green light to skip sunscreen or overdose on grapes! But it's a promising signal that everyday foods may support the skin from the inside.
Carotenoids. The pigments that give tomatoes, carrots, sweet potato, and watermelon their colour have some of the longest-standing evidence in this space. Studies show that regularly eating carotenoid-rich foods is linked to skin building up better basal defences against UV over several weeks, working as a slow, cumulative kind of support rather than an instant effect.
Anthocyanins. The deep purple-red pigments in berries like haskap bring the same kind of support to the table. Lab and animal studies have found anthocyanins reduce UV-related oxidative damage in skin cells, partly by activating the skin's own antioxidant pathways. A 2024 review concluded that anthocyanins contribute to the repair of photoaged skin - the dryness, roughness, pigmentation, and loss of elasticity that builds up from years of sun exposure. A 2021 review went further, describing anthocyanins as having genuine UV-filtering properties, making them a promising ingredient for skin health more generally, not just diet.
Worth flagging: Much of this evidence comes from lab and animal studies rather than large human trials, and some of it looked at anthocyanins applied to skin rather than eaten so it's a genuinely promising area of research rather than a guarantee. But it's a good reminder that what's going into the haskap berries you're eating is the same family of compounds researchers are actively studying for skin health.
None of these replace sunscreen. Think of them as backup, not the front line - supporting your skin's own defences rather than standing in for SPF.
Put It on a Plate: The Sunshine Support Salad
A salad that puts the whole plate to work - carotenoids, grapes, and a haskap dressing to bring the anthocyanins in too. It's just as at home as a light lunch as it is on the table at a garden BBQ, so it's a good one to have up your sleeve for the week ahead.
For the salad:
- Handful of baby spinach or mixed leafy greens
- 1 large tomato, chopped (or a handful of cherry tomatoes, halved)
- 1 carrot, ribboned or grated
- A handful of red seedless grapes, halved
- ½ small red onion, thinly sliced
- A few slices of avocado
- 2 tbsp pumpkin seeds or walnuts, for crunch
For the haskap berry dressing:
- 1 tbsp haskap berry powder
- 3 tbsp olive oil
- 1 tbsp apple cider vinegar or lemon juice
- 1 tsp honey or maple syrup
- Pinch of salt and black pepper
- 1–2 tbsp water, to loosen
To make it:
- Whisk the haskap berry powder, olive oil, vinegar, honey, salt, and pepper together, adding water a little at a time until you reach a pourable, vibrant purple dressing.
- Arrange the leafy greens, tomato, carrot, grapes, red onion, and avocado on a plate or in a large bowl.
- Drizzle generously with the haskap dressing and scatter over the pumpkin seeds or walnuts just before serving.
However warm next week turns out to be, at least your plate's got you covered!