EAT YOUR SUNSCREEN

 

 

 

 

 

 

 

 

 

With summer in full swing, it’s an ideal time to catch up on some much needed vitamin D. According to a Harvard study, an estimated 1 billion people are deficient in vitamin D. Unfortunately, wearing sunscreen blocks the sun’s ability to stimulate vitamin D production. Not to mention, skin cancer rates are rising despite more sunscreen use and reduced sun exposure. So what’s the answer? Safe sun exposure with protection from the inside out.

Because sunburn is an inflammatory process, eating an anti-inflammatory diet full of antioxidants is a huge part of natural sun protection.

Dr. Ronald Watson of the University of Arizona says “antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection. The effect is so strong, that eating six portions a day for two months will build a natural barrier equivalent to factor 4 sunscreen.”

Include these foods and supplements when EATING YOUR SUNSCREEN:

Astaxanthin

Astaxanthin is such a superstar it deserves its own post. It’s the number one nutrient to include in protecting yourself from sun damage. It’s a member of the cartenoid family. Cartenoids are what give foods their vibrant colors and protects plants and organisms from damage by light or oxygen. When we consume them they give us a similar protective benefit.  Astaxanthin is by far the most powerful cartenoid and is thought to be the most powerful antioxidant. It’s 65 x more powerful than vitamin C and 550 x more powerful than vitamin E.

Astaxanthin is the red pigment that gives salmon and flamingos their pink color. It’s produced by microalgae as a survival mechanism to protect itself from UV radiation, intense sunlight and a lack of nutrients when its water source dries up. When we ingest it, it does the same for us. It acts as a “radiation shield” and works as an internal sunscreen. Not only does it protect us from the sun but it also reverses previous sun damage. It combats all the tell-tale signs, including, brown spots, sunburns, wrinkles, fine lines and skin cancer. Studies have shown that consuming 6 milligrams of astaxanthin per day for 6-8 weeks can significantly reduce crow’s feet and the size of age spots while improving skin elasticity and texture.

In Japan, a study was done in 2002 by Yamashita with women around age 40 who consumed 2mg astaxanthin daily for four weeks. Researchers were surprised that after only 2 weeks, almost every aspect of the women's skin had improved; after 4 weeks, there was even more improvement. Benefits included fewer fine lines, better moisture, increased skin tone and elasticity, smoother surface, fewer freckles, and less under-eye puffiness

Astaxanthin is also beneficial when applied topically. In 2001, a study was performed on hairless mice to explore its topical benefits.

The mice were exposed to UVB radiation for 18 weeks to simulate photo-aged skin. The mice that had astaxanthin applied to their skin demonstrated reduced wrinkles when compared to the control group, as well as younger-appearing collagen. In fact, the collagen of the astaxanthin mice looked as if it had never been exposed to radiation.

Researchers concluded that astaxanthin "can significantly prevent UV-induced collagen degradation, wrinkles, lipid peroxidation, sunburn, phototoxicity and photoallergy."

The same study also discovered that topical astaxanthin can act as an effective "skin whitening agent," which is an extremely popular trend in Asia. Astaxanthin was found to reduce melanin by 40 percent, greatly reducing freckles and age spots.

Perhaps the greatest testimony to astaxanthin working as an internal sunscreen is Dr. Robert Child’s personal experience with it. Born and raised in Honolulu, Hawaii, he was always extremely sensitive to the sun and would burn within a half hour of sun exposure. But once Dr. Childs started taking Astaxanthin, he found that he could go in the midday sun for four hours without burning. Dr. Child’s says that “BioAstin (a brand of natural Astaxanthin) literally changed my life, I am outdoors whenever and for as long as I like.”

Lycopene

Lycopene, another member of the cartenoid family, is an antioxidant which can enhance the skin’s natural defense against free radicals by 35%. All red fruits and vegetables contain lycopene. Tomatoes are a great source, especially tomato paste and sauce. Cooked tomatoes, offer far more bioavailable lycopene than raw tomatoes. A study presented at the British Society of Investigative Dermatology involving 20 people found that participants who consumed tomato paste had 33 percent greater protection against sunburns than participants who did not consume tomato paste. Watermelon is an especially rich source of lycopene, offering 40% more than tomatoes.

Beta Carotene

Beta Carotene, also a cartenoid, is a pigment found in orange and green fruits and vegetables. Similar to lycopene, it is an antioxidant that protects from sun damage. In addition beta carotene also makes people less sensitive to the sun. Sweet potatoes contain the most beta carotene of all fruits and vegetables. Other top sources are carrots, butternut squash and dark leafy greens such as spinach and kale, romaine lettuce and cantaloupe.

Pomegranates

Pomegranates are loaded with antioxidants. According to dermatologist Howard Murad, they can "enhance skin's sun-protective properties by 25 percent".

Almonds

Almonds are one of the best sources of vitamin E, which protects and repairs the skin from sunlight. Almonds also contain quercetin, which has been shown to protect against UV damage and the wrinkle-causing breakdown of collagen. One study found that after participants were exposed to UV light, the participants who took the same amount of vitamin E found in 20 almonds had less sunburn than the participants who did not that amount of vitamin E.

Epigallocatechin Gallate (EGCG)

EGCG, one of the most powerful antioxidants and the most powerful polyphenol there is, protects against UVA and UVB radiation and can reactivate dying skin cells. Green tea contains high amounts but matcha contains 137 x the amount of EGCG that green tea has.

Omega-3 Fatty Acids

Omega-3 fatty acids reduce inflammation and protect your skin from sunburn. Wild Salmon, sardines, flax seeds, chia seeds and hemp seeds are rich sources of omega-3’s.

Vitamin C

Vitamin C is a powerful skin protective antioxidant that protects against sun damage, wrinkles and dry skin. Strawberries, broccoli, citrus fruits, bell peppers and kiwi are rich sources of vitamin C. It is also helpful to supplement with 3,000 mg of Ester C per day.

Vitamin D

Our bodies produce melanin (dark pigment we get when we tan) to shield the skin from further uv exposure. That is why those with darker skin need more sun than those with fair skin to achieve optimal vitamin D levels. When the body has enough vitamin D, it will start producing melanin to keep from getting too much. Supplementing with vitamin D3 will help protect your skin from uv rays.

 

Tips

Stay hydrated. Dehydrated skin burns much easier than hydrated skin.

Avoid sugar and processed foods.

Cutting out grains is an easy way to incorporate more antioxidant rich fruits and vegetables into your meals.

15-20 minutes per day is all it takes for most people to achieve adequate levels of vitamin D. The darker your skin the more time you will need to get enough vitamin D.

The sun is at its hottest between 11-2 pm. If you’re going to be in the sun for an extended period of time or during peak hours make sure to wear a natural sunscreen. Studies show that chemical sunscreens actually cause skin cancer.

Suntegrity is an excellent natural sunscreen that uses 20% non-nano uncoated zinc oxide (important that the zinc is non-nano uncoated) as it active ingredient. It's facial sunscreen also contains astaxanthin.

When taking astaxanthin make sure you purchase a natural form as many synthetic options exist. I highly recommend BioAstin, a natural, Hawaiian astaxanthin.