Strategies and nutrients to protect yourself from excessive UV rays

Nutrients that protect against excess UV rays

We've already learned about the importance of sun exposure to get the vitamin D we need, but it's also well known that excessive sun exposure can be just as harmful as avoiding the sun altogether. How much and/or how much is enough?

Today I'm going to talk about foods that naturally protect the skin and tactics to absorb sunlight without risking damaging the skin.

Sunburn, which is red, painful skin that feels hot to the touch, appears a few hours after excessive exposure to ultraviolet rays from the sun or tanning beds.

Intense and repetitive exposure resulting in sunburn increases the risk of skin damage and some conditions including dry or wrinkled skin, dark spots, rough areas, and cancerous skin such as that resulting in melanoma.

There's no doubt that sunburn can be very damaging, but it turns out that diet and lifestyle can have a very positive impact on the health of your skin and how your body responds to UV light and other skin stressors.

Foods that protect your skin from the inside out and from the outside in

Antioxidant-rich foods found in vegetables are often valued for the protection they provide against free radicals and for lowering the risk of heart disease and diabetes.

However, there is more. Antioxidants are photoprotectors of the skin, preventing oxidative damage from ultraviolet radiation and reducing inflammation in the cells of the epidermis.

According to a study conducted on antioxidants, it was found that, above all, vitamin C plays an important role in acting as a natural sunscreen providing protection from damage caused by ultraviolet radiation. When applied in quantities that accumulate in the skin, vitamin C, in fact, eliminated any amount of free radicals that came into contact with the vitamin.

A facial serum containing vitamin C is recommended to be applied to the skin before applying sunscreen.

This means that adding antioxidants to your skin protection regimen may be a good idea, but it is most effective when you consume antioxidants on a regular basis. ( 1 )

Other plant constituents such as carotenoids and flavonoids are involved in the solar protection system of plants and contribute to the prevention of UV damage in humans. As micronutrients they are ingested through food and distributed to tissues that are exposed to light where they provide what is called systemic photoprotection.

Beta-carotene is an endogenous protector (protects from within the system) and its efficacy in preventing the formation of UV-induced erythema has been demonstrated in intervention studies. Lycopene is the main carotenoid in tomatoes and is a singlet oxygen quencher in the carotenoid group. Following the ingestion of lycopene present in tomato products, its photoprotective effects were demonstrated. After 10-12 weeks of the study, a reduction in sensitivity to UV-induced erythema was detected in the study subjects.

Let's learn about 10 nutrients that protect against UV damage

1. Ginseng leaf or panax ginseng topically and ginger consumed

This plant can regulate the natural production of collagen in the dermis since the destruction of collagen is the cause of the appearance of wrinkles. ( 2 )

So far, studies have promoted it as a topical anti-aging nutrient.

2. Foods rich in polyphenols such as apples, grape seeds and others

Procyanidins are members of the proanthocyanidin or condensed tannin family and are a unique type of flavonoid present in grapes and which is believed to have anti-cancer properties. They are found in apples, but also in grapes and their seeds, especially in watermelon, cinnamon, cocoa beans, cranberries. Green and red apples contain on average per serving about 8 times the amount of procyanidins found in wine. However, the greatest protective capacity is found in the peel, which blocks cancer cells, reducing the risk of disease.

Studies have been done with grape seed extract that demonstrate how proanthocyanidin, present in this seed, attacks melanoma cells.

3. Foods rich in beta-carotene

Foods high in beta-carotene are packed with antioxidants and vitamins that protect skin and eyes from damage from overexposure to UV rays. Foods like tomatoes, mangos, cantaloupe, sweet potatoes and carrots can be counted among them, but so can green leafy vegetables like spinach and kale.

4. Olive oil and olives

Olive oil is a healthy fat that protects the skin from damage and inflammation due to its content of omega-9 fatty acids, as well as vitamin E.

Japanese scientists say that applying good quality olive oil to the skin after sunbathing reduces the risk of developing tumors. However, it should be understood that olive oil is not a sunscreen because it does not prevent ultraviolet rays from penetrating the skin. The oil is rich in antioxidants that combat the harmful effects of excessive ultraviolet radiation. ( 3 )

In addition, the high level of a peptide called squalene present in olive oil and olives provides protection to the delicate lipids of the skin. Your skin will not burn with these foods in your body.

5. Broccoli

Broccoli, as well as other cruciferous vegetables such as cauliflower, Brussels sprouts, cabbage, and Chinese chard contain sulforaphane, a very powerful compound that has been shown to provide anti-cancer benefits and protect skin cells from damage by ultraviolet radiation and free radicals. ( 4 )

The way broccoli releases sulforaphane is by breaking it up or cutting it because this compound is a defense mechanism of the plant. Also, the sulforaphane content in raw broccoli is 10 times higher than in broccoli that has been subjected to high temperatures. Go ahead and incorporate it into your diet. And even better, broccoli sprouts because sulforaphane is found in a higher concentration.

6. Almonds

Nuts and seeds like almonds, pistachios and sunflower seeds contain a high concentration of vitamin E, which protects cells from damage from excessive sun radiation, keeping skin smooth and clear of blemishes. The healthy, monounsaturated fats found in almonds keep skin less inflamed and reduce the appearance of fine lines and wrinkles caused by aging. Eating a few or adding them to a salad or smoothie can provide skin protection from within.

7. Virgin coconut oil and water

Your diet and what you include in it plays an important role in the health of your skin, as well as in the assimilation and utilization of vitamin D.

Both monounsaturated and polyunsaturated fats in the diet decrease the binding of vitamin D to proteins, making it less bioavailable as we already explained in the article on vitamin D. (5)

What's more, unsaturated fats like soybean or canola oil actually promote vitamin D deficiency. While saturated fats like coconut oil do not have that effect.

Coconut water, for its part, has cytokinins, which promote cell regeneration, helping to prevent hair and skin aging. The book “ Stop Vision Loss” by Dr. Bruce Fife, states,

“... due to the antioxidant and anti-aging properties of cytokinins, they may be useful in the prevention and treatment of diseases such as cancer, heart disease, cataracts, macular degeneration or Alzheimer's. For this reason, coconut water may be beneficial in the prevention of some of these pathologies. There are studies that show that both in tissue culture and in laboratory animals, coconut water prevents the neurotoxic effects derived from the formation of amyloid plaques that occur in Alzheimer's .”

8. Turmeric

This is a rhizome similar to that of ginger, from which comes one of the most widely used spices in ancient Indian medicine, Ayurveda. Turmeric has been shown to significantly reduce cancer lesions and inhibit cancer cell signaling in the body. One study showed that turmeric, whether ingested or applied topically, was equally effective in slowing the growth of cancerous tumors in laboratory rats. (6)

9. Mushrooms

Chaga mushroom or Inonotus obliquus is a fungus that grows as a parasite on the trunks of living birch trees preferably in cold climates of northern countries. In vivo experiments with Chaga extracts have detected a reduction in tumor growth by induction of apoptosis of human melanoma. ( 7 )

This is a fungus that is just now being known, but as we saw with vitamin D, mushrooms that have grown exposed to the sun are rich in this vitamin and consuming them provides the protective effects that vitamin D promises. (my article) (8)

10. Green tea

One of the main polyphenols present in tea Epicatechin, Epigallocatechin, Epicatechin-3 and Epigallocatechin-3 gallate (EGCG) has been shown to protect the skin from the effects of UV radiation. Green tea is said to have the ability to stimulate DNA repair, thus preventing non-melanoma skin cancer. Matcha tea has proven to be the most potent. ( 9 )

11. Aloe vera

Aloe vera deserves a whole treatise on its benefits, but we're going to focus on what it does for your skin. Whether in a drink or topical gel, aloe vera helps keep skin soft and radiant, and it also promotes hair growth. When applied topically, it can soothe superficial sunburns and scars. It can be used as a moisturizing agent for both the skin and scalp.

  

Recipes to protect yourself from excessive UV radiation

 

Aloe Vera Drink

The ideal way to take aloe vera drink is on an empty stomach. There are aloe vera drinks (avoid those containing sugar); some are flavored, but if you prefer, you can take 20 ml of aloe vera gel and mix it with water, or even mix equal amounts of aloe vera with some aromatic herbs such as basil, cinnamon or chamomile.

Matcha latte

 

Matcha tea is a green tea powder that can be found in natural product stores or here if you are in Colombia. A drink packed with nutrients, high in antioxidants, chlorophyll and amino acids.

This recipe has a smooth and creamy flavor, learn how to prepare it here .

Carrot smoothie

Ingredients:

2 cups coconut water

1 cup raw coconut meat, if possible (if not, mature coconut meat is fine)

½ cup frozen pineapple

½ cup grated carrot

¼ teaspoon vanilla powder ½ teaspoon extract

1/8 teaspoon turmeric powder

Optional: 2 scoops plant-based protein, or ½ cup creamy coconut milk, or ½ cup unsweetened almond milk.

Preparation :

Blend all ingredients until creamy. Adjust flavors and serve immediately.

 

How to sunbathe safely so you can get your vitamin D without causing damage to your skin

It basically depends on the amount of solar radiation you are exposed to. Many experts recommend 10-30 minutes of sun exposure without any sunscreen or protective clothing, every day, before reaching for sunscreen.

After this time, if you are going to spend more time outdoors, it is advisable to cover yourself with protective clothing or use sunscreen.

Unfortunately, many sunscreens contain PABA (para-aminobenzoic acid), cinnamates and oxybenzone, which are chemicals harmful to the human body because they react to solar radiation by creating free radicals that, in fact, increase the risk of cancer.

In addition, chemical sunscreens are associated with hormonal interference, disrupting the normal function of estrogen in the body and increasing the risk of cancer. There has not been enough research, but it is quite possible that other chemicals in sunscreens pass through the skin and are absorbed directly into the bloodstream.

An alternative that is gaining more and more followers is what they call physical protector, which contains natural compounds such as zinc oxide and titanium oxide.

While chemical sunscreens absorb harmful UV rays and prevent skin damage, physical sunscreens scatter UV rays. This prevents some of the UV rays from penetrating the skin. However, after applying zinc or titanium oxide, your skin looks painted white because it is a physical barrier. However, they work well and do not expose your body to chemicals such as PABA, cinnamates or oxybenzone.

One pro of zinc oxide is that when you use it, some of the zinc is absorbed into your body. Zinc is essential for metabolic function and tissue repair, and getting the right amount is important. A sunscreen containing zinc oxide may be helpful for this purpose. However, more research is needed to know if you can absorb too much zinc from using a sunscreen containing it on a regular basis.