Nutrition For a Sun Smart Summer

With summer just around the corner, it’s a smart idea to start thinking about protecting yourself from UV radiation. For many this will entail a tube of good old fashioned sunscreen purchased from any convenience store. For the health conscious … we know better.

With the evidence mounting against the chemicals in personal care products, now is a good a time as any to put more emphasis on the natural alternatives which kept our ancestors in good stead since time immemorial. A little known fact, and another indicator of the healing power of correct nutrition, is that certain foods and nutrients help to boost the skin’s antioxidant level which help to protect against UV radiation / damage.

Nutritional Sun Protection For A Safe Summer:

• Green and black teas: Rich in polyphenols, teas boost your skin’s antioxidant protection from the inside, out. In fact, studies have found that drinking two or more cups of either black or green tea is associated with a 65% reduced risk of developing squamous cell skin cancer.

• Micro-algae: Chlorella and spirulina contain the carotenoid Astaxanthin, which is 550 times more powerful than Vitamin E. It has been shown to protect the skin and eyes against Ultraviolet radiation.

• Carotenoids: Can also reduce the negative effects of UVB radiation. Carotenoid compounds provide prigment to fruits / veggies which is used by plants as sunscreen. Great dietary sources of carotenes are leafy green vegetables, apricots, papaya, mango, carrots, sweet potatoes and beets.

• Lycopene: Protects the skin against sunburn and skin cancer. It is at least twice as effective an antioxidant as beta carotene to block UV light (has an SPF of about 3). Foods high in lycopene include watermelon, tomatoes, papaya and red bell peppers. Interestingly watermelon contains 40% more lycopene than tomatoes.

• Tocotrienols: Are compounds belonging to the Vitamin E family. They are 30-60 more powerful than tocopherols meaning they neutralize free radical activity at a faster rate. Tocotrienols are capable of reducing/absorbing penetration of UV radiation and are found in barley, rye, oats and palm oil.

• Vitamin C: Wards off free radicals, preventing premature aging and skin cancer. Natural sources are found in acerola cherry, rose hip, berries and all citrus fruits however, supplementing with Ascorbic Acid is also an option.

• Vitamin D: Has a protective effect against many cancers, including skin cancer. Supplementation is in order for a lot of the Western population, however; only after you’ve established your baseline plasma levels.

• Broccoli: has anti-cancerours effects and is rich in sulphoraphane, which helps cells to protect themselves against UV radiation .

• Omega 3 fatty acids: They’re baaaack! Omega-3’s reduce inflammation, protecting your skin from sunburn and melanoma (a deadly form of skin cancer). Salmon, sardines, herring, mackerel, algae/seaweed, green leafy vegetables, flax, hemp and chia seeds are rich sources of Omega 3 fatty acids.

• Water: Keeping your skin hydrated protects it from environmental factors. It is also important to drink plenty of fluids after sun exposure to prevent dehydration.

Reference:

Ribaya-Mercado, J. D., Garmyn, M., Gilchrest, B. A., Russell, R.M. (1995). Skin lycopene is destroyed preferentially over beta-carotene during ultraviolet irradiation in humans. J Nutr, 125, 1854-9.

Giovannucci, E. (1999). Tomatoes, tomato-based products, lycopene, and cancer: review of the epidemiologic literature. J Natl Can Inst,91, 317-31.

Camera, Emanuela, et al. (2008). “Astaxanthin, canthaxanthin and β-carotene differently affect UVA-induced oxidative damage and expression of oxidative stress-responsive enzymes.” Experimental Dermatology, 18(3), 222-231.

Rees, J. R., Stukel, T. A., Perry, A. E., Zens, M. S., Spencer, S. K., & Karagas, M. R. (2007). Tea consumption and basal cell and squamous cell skin cancer: results of a case control study. J Am Acad Dermatol, 56(5): 781–785.

Talalay, P., Fahey, J. W., et. al. (2007). Sulforaphane mobalizes cellular defences that protect skin against damage by UV ratiation. Proc Natl Acad Sci USA, 104(44), 17500-17505.

Spina, C. S., Tangpricha, V., Uskokovic, M., Adorinic, L., Maehr, H., & Holick, M. F. (2006). Vitamin d and cancer. Anticancer Research, 26(4), 2515-2524.