Foods for Sun Support (Internal Sun Screen)
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What we eat can play a protective role when it comes to sun exposure.
As we enter the warmer months, we naturally want to be outside more, indulging in the warmth from the sun. The sun holds such powerful and healing properties, not only for our physical enjoyment but also for our internal health. Our number one source of Vitamin D comes from the sun and with adequate Vitamin D levels comes improved mental health, hormonal balance, enhanced gut health, immune health & skin health (the list goes on). In Australia, because we are so sun conscious, we are more at risk of Vitamin D deficiency, which can pose a threat to our health in many ways. Therefore we need to find a balance between healthy sun exposure for our health whilst also protecting our skin.
We all know that sun exposure can contribute to aging our skin, skin cancer, and skin damage but did you also know that what we eat can play a protective role when it comes to sun exposure and damage? Let’s discuss a few external & internal factors that can support your skin and protect it from the damaging effects of the sun.
SUN PROTECTING FOODS:
Research has found that certain nutrients have a photoprotective effect, meaning that they can enhance our skin's ability to protect itself from the sun. Certain micronutrients and antioxidants can act as ultraviolet (UV) absorbers and can modulate signaling pathways responsible for damaging skin cells once exposed to the sun. These nutrients work by reducing oxidative stress once the skin is exposed to the sun, which in return can reduce the inflammatory response within the skin. Additionally, these nutrients play a role in enhancing the barrier of our skin which naturally improves our defense against UV light and can support the skin's recovery once sun damage (aka sunburn) has occurred.
The nutrients and vitamins that hold all these powerful properties for our skin are beta carotene, carotenoids, tocopherols, vitamin C, flavonoids, polyphenols and omega 3 fatty acids. They can be found in foods such as:
walnuts
almonds
peanuts
hazelnuts
macadamia nuts
citrus fruits
tomatoes
strawberries
potatoes
berries
red cabbage
kale
parsley
mackerel
salmon
avocado
FOODS THAT REPAIR ONCE SUN DAMAGED:
We can also draw from nutrients and phytonutrients post sun exposure by utilizing those that are highest in antioxidants. When our skin comes in contact with the sun (especially when sunburnt), a reaction in our skin is initiated causing a photo oxidative reaction that impairs the antioxidant status and increases the cellular level of reactive oxygen species in the skin. When we have a higher amount of ROS in the skin it can increase inflammation and decrease the health of our skin cells. Additionally, sun damage can elicit a reduction in collagen production, thus contributing to aging skin. Antioxidants, such as Vitamin C, are a precursor for Collagen production, thus antioxidant consumption is beneficial for sun damaged skin. Antioxidants, think foods like broccoli, berries, pecans, green tea, leafy greens and beetroot.
SO WHAT DO WE DO WITH THIS INFORMATION?
Research has found that the best outcome for your skin is ensuring you have a consistent plant based diet. The best way to achieve this is to count 30 different plant based foods in your meals per week, the more diversity in our diet the more health benefits it will contain.
- Article by Georga Holt, Naturpath
The more diversity in our diet, the more helath benefits!
*Please note, the best sun protection is not just one type, it includes all of them. So whilst you enhance your dietary intake of the above, it’s important to continue to wear sunscreen, to avoid long exposure to the sun and cover up when you can.
*Research is yet to find the correct amount of nutrients we need to consume in order to protect ourselves from the sun, therefore more than one type of sun protection is recommended.
SOURCES
https://www.annualreviews.org/doi/abs/10.1146/annurev.nutr.24.012003.132320
https://onlinelibrary.wiley.com/doi/full/10.1111/phpp.12690
https://www.sciencedirect.com/science/article/abs/pii/B9780815520290500156