While we often think of sunscreen as our first line of defense, research shows that the right nutrients can help protect your skin from the inside out. This summer, beat the heat with a delicious, antioxidant-rich popsicle recipe that combines juicy fruits and skin-loving herbs to help reduce inflammation and support your body’s natural UV defense.
Antioxidant compounds like astaxanthin, beta-carotene, vitamin C, vitamin E, and polyphenols neutralize free radicals generated by UV exposure, reducing inflammation and oxidative stress. Notably, astaxanthin—a powerful carotenoid found in algae and seafood—has been shown to increase the minimum erythema dose (MED), which is the amount of UV radiation required to cause visible redness in the skin. By increasing the MED, these compounds effectively enhance the skin’s resistance to sunburn, offering a layer of internal protection that complements topical sunscreens.
Nutritional Benefits Snapshot:
Guava Watermelon Strawberry Popsicles with Basil & Mint
Cool, fruity, and herbaceous with a sun-loving twist
Ingredients (Makes ~8 popsicles)
- 1 1/2 cups fresh watermelon (seedless or deseeded, cubed)
- 1 cup ripe strawberries (hulled)
- 1 cup fresh guava (puree or juice with no added sugar can be used if fresh guava is not available)
- 1 tbsp fresh lime juice (brightens flavor and adds Vitamin C)
- 6 fresh basil leaves
- 6 fresh mint leaves
- Optional: 2-3 servings Astaxanthin powder from Algae
- Pinch of sea salt (enhances natural sweetness)
Instructions
- Puree and strain guava: If starting with fresh guava, add fruit and a splash of water to a blender and puree until smooth. Pour through a fine mesh strainer to remove the hard seeds from the puree.
- Blend the fruit base: In a blender, combine watermelon, strawberries, guava puree, lime juice, astaxanthin powder, and sea salt. Blend until smooth.
- Add herbs: Toss in basil and mint. Pulse just 2–3 times so the herbs are roughly chopped but not fully blended in. (You want a hint of herb, not full green juice!)
- Pour into molds: Divide the mixture evenly into popsicle molds.
- Freeze: Insert sticks and freeze for at least 6 hours, or overnight until solid.
- Unmold & enjoy: To release, run warm water over the mold sides for a few seconds.
Flavor Tips & Variations
- Add thin slices of strawberry or mint leaves into the mold before pouring for a beautiful visual.
- Feeling lazy? Wash the strawberries thoroughly, but no need to chop off and waste the green tops. Strawberry leaves are edible and good for you and blend nicely when adding to a smoothie or popsicle recipe.
- Pro Tip: Freeze leftover popsicle mix into ice cubes and toss them into a glass of sparkling water for bonus color and flavor as they melt!
Enjoy!
Coach Anna
- Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2021;13(3):919. doi:10.3390/nu13030919
https://pubmed.ncbi.nlm.nih.gov/33955073 - Krutmann J, Schroeder P. Role of mitochondria in photoaging of human skin: the defective powerhouse model. J Investig Dermatol Symp Proc. 2009;14(1):44-49. doi:10.1038/jidsymp.2009.7
https://pubmed.ncbi.nlm.nih.gov/19675551 - Stahl W, Heinrich U, Jungmann H, Sies H, Tronnier H. Carotenoids and carotenoids plus vitamin E protect against ultraviolet light-induced erythema in humans. Am J Clin Nutr. 2000;71(3):795-798. doi:10.1093/ajcn/71.3.795
https://pubmed.ncbi.nlm.nih.gov/10702160 - Nichols JA, Katiyar SK. Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms. Arch Dermatol Res. 2010;302(2):71-83. doi:10.1007/s00403-009-1001-3
https://pubmed.ncbi.nlm.nih.gov/20043255 - Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. Br J Dermatol. 2011;164(1):154-162. doi:10.1111/j.1365-2133.2010.10057.x
https://pubmed.ncbi.nlm.nih.gov/20626405
Draelos ZD. Nutrition and enhancing youthful-appearing skin and hair. Dermatol Ther. 2012;25(3):223-226. doi:10.1111/j.1529-8019.2012.01484.x
https://pubmed.ncbi.nlm.nih.gov/22515505