Food for Sun Safety: How Nutrition Supports Your Skin Against UV Exposure
Kelly Springer MS, RD, CDN
CEO & Owner of Kelly's Choice LLC; Keynote Speaker, Media Dietitian, Member of CliffCo
It’s the summertime, and that means more time outside. Whether you're spending your summer on a boat, golf course, or at the pool, the increased sun exposure can result in UV radiation, damaging our skin. This damage can lead to premature aging, increased inflammation, or skin cancer. While there are several steps we can take to provide adequate protection from excessive UV exposure, including wearing sunscreen and protective clothing, certain foods can also help boost our skin's defenses against the sun.
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Healthy Fats for Healthy Skin
Regularly eating foods rich in healthy fats can help protect our skin primarily through their anti-inflammatory effects. Omega-3 fatty acids, found in flaxseeds, walnuts, chia seeds, and salmon, exert protective effects by helping reduce inflammation caused by excess UV exposure and may decrease the risk of non-melanoma skin cancers, especially in high-risk individuals. Additionally, PFAs (Polyunsaturated Fatty Acids) found in avocados have been shown to reduce skin damage and inflammation caused by UV exposure and enhance DNA repair.
Polyphenols and Sun Protection
Polyphenols are a large group of compounds found in plant foods that can provide additional health benefits beyond those supplied by the essential vitamins and minerals. Tea, berries, and dark chocolate are all good sources of polyphenols. One study found that daily consumption of dark chocolate resulted in participants' skin being able to withstand twice as much UV exposure as those who did not consume the chocolate. Green tea has been shown to provide similar protective benefits due to the antioxidant activity of the polyphenols it contains.
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Probiotics and Skin Recovery
Another emerging area of research is the impact of probiotics and gut health on skin health. A 2022 review suggests that probiotics may help skin "rebound" quickly after exposure to UV rays by helping restore normal skin barrier function. This review highlights research that found probiotic consumption can help reverse the loss of hydration associated with UV exposure and decrease post-exposure inflammation.
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Zinc for Optimal Skin Health and Healing
Zinc is an essential mineral notable for its role in maintaining overall skin health, primarily due to its critical role in wound repair, healing, and inflammation mediation. Oysters, crabs, beef, pork, chickpeas, nuts, and seeds all contain high levels of zinc. While zinc has historically been used to treat skin conditions such as psoriasis and acne, regularly consuming these foods can also ensure your skin is ready to respond to oxidative stress from environmental stressors.
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Hydration for After Sun Care
We all know that drinking water and staying hydrated is a pillar of optimal health. Still, it's particularly critical on hot, sunny days when you might lose excess water and electrolytes due to sweating. Additionally, rehydrating is essential after a day in the sun because a sunburn draws water to the skin's surface and away from the rest of the body, which can lead to dehydration. Replenishing water and electrolytes with foods like watermelon, cucumbers, or coconut water is an excellent strategy to recover after a day on the beach and prevent dehydration.
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Incorporating these foods into your diet can enhance your skin's natural defenses against UV exposure and support your skin long-term. While nutrition is important, remember to combine it with other strategies, such as wearing sunscreen and seeking shade to make the most of your summer and enjoy the sun responsibly.
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References
Black HS, Rhodes LE. (2016, February 4). Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. Journal of Clinical Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4773779/
Rosenblat G, Meretski S, Segal J, et al. (2010, October 27). Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Archives of Dermatological Research.
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Scapagnini G, Davinelli S, Di Renzo L, et al. ( 2014, August 11).Cocoa bioactive compounds: significance and potential for the maintenance of skin health. Nutrients.
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Katiyar SK, Elmets CA. (2001, June 1). Green tea polyphenolic antioxidants and skin photoprotection (Review). International Journal of Oncology. https://pubmed.ncbi.nlm.nih.gov/11351267/
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Jwo, J., Chang, Y., & Huang, Y. (2022, December 30). Effects of probiotics supplementation on skin photoaging and skin barrier function: A systematic review and meta‐analysis. Photodermatology, Photoimmunology & Photomedicine. https://doi.org/10.1111/phpp.12861
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Mikstas C (reviewer). (2022, December 20) Foods High in Zinc. WebMD. https://www.webmd.com/diet/foods-high-in-zinc
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Skin Cancer Foundation. (2023, May). Sunburn & Your Skin: The Facts. The Risks. What You Can Do. https://www.skincancer.org/risk-factors/sunburn/