New research shows that a diet rich in antioxidants and omega-3 fatty acids can help protect women from skin cancer.
As the sun sets on summer, we still can’t forget our daily sunscreen application. But a study recently published in Nutrition Reviews reveals research by Dr. Niva Shapira of Tel Aviv University's School of Health Professions that suggests that your diet can play a role in protecting your skin from the sun's harmful rays.
Dr. Shapira explains that not only do the sun’s rays damage the skin, but also the immune system by causing photo-oxidation, affecting both the cells themselves and the body's ability to repair any damage. Rates of melanoma are traditionally low in the Mediterranean regions, and it could be due to the antioxidant effect of the food and drink.
In Dr. Shapira’s study, the group who hydrated with an antioxidant-rich drink had fifty percent fewer oxidation products like MDA in their blood at the end of the two-week period, as opposed to the “control” group that drank sodas. Further studies proved that the antioxidants, especially carotenoids (red and orange pigments from foods like tomatoes, watermelons, carrots and pumpkins) had delayed the phenomenon of skin erythema—the initiation of tissue and DNA damage that can lead to skin cancer.
"In foods, many vitamins and various antioxidants and bioactive ingredients work to support one another and the body's natural protective mechanisms. Synergies between the nutrients in your food, which make a significant contribution to health, may contrast with the relative isolation of a vitamin supplement," says Dr. Shapira. She recommends olive oil, fresh fish, fruits and vegetables, yogurt, red wine in moderation, whole grains, beans, and lots of water to fight the oxidizing effects of the sun.
Dr. Shapira suggests going light on red meat, processed foods, and alcohol. Be wary of foods that contain the photosensitizing compound psoralen, such as parsley, celery, dill, cilantro and figs.
You shouldn’t skip your daily dose of SPF, but try adding a few more Mediterranean-inspired meals to your menu and you just might get some extra sun protection from your plate.
