UV Protection From the Inside Out

These days sun protection is virtually synonymous with physical barriers to the sun’s rays, mainly sunscreen products and opaque clothing. The FDA, the Environmental Working Group and most other sources for consumer education will list these two factors as primary for protecting skin and preventing disease. However, we are missing from this seemingly simple equation the influence of the human body’s internal ability to protect and take care of itself.

Now let’s be clear. The sun can be strong. People have different skin types, sensitivities and levels of susceptibility to skin damage. There is no replacement for directly blocking the sun’s rays with physical barriers like clothing and sunscreen. But we cannot ignore the fact that the human body is truly expert at protecting itself from external stressors, ie… the sun, to prevent disease. How else have millions of our ancestors across the globe survived for thousands of years without sunscreen? On a daily basis, your body’s natural defenses fight off more foreign invaders and neutralize more potentially harmful agents than you can count! Without these internal measures, I don’t care if you slather yourself in SPF 100 and wear a full body suit at the beach, you will suffer skin damage from sun exposure.

So what aids in our body’s natural ability for sun protection and how can we influence these mechanisms? Certain compounds like antioxidants, enzymes, phytonutrients and minerals function to absorb, counteract and repair the damage caused by sun exposure. They offer an internal protection that may be influenced (get ready for the good part) through DIET!

Yes, here is the concept that constantly gets overlooked. In honor of UV Safety month I wanted to bring it to you. Your body’s innate ability for sun protection may be influenced by the food you eat! Specific nutrients thought to play a part include carotenoids (Vitamin A) like lutein and zeaxanthin, tocopherols (Vitamin E), Vitamin C, selenium and flavanoids (a class of plant nutrients). The following list will shed some light on where to find these nutrients in your diet.

• Carotenoids – dark green leafy vegetables (kale, spinach, collards, chard, turnip greens), zucchini, lettuce
• Tocopherols – sunflower seeds, almonds, olives, pine nuts, mixed nuts, avocado
• Vitamin C – guava, bell peppers, oranges, broccoli, Brussels sprouts, strawberries
• Selenium – Brazil nuts, mushrooms, various types of fish, poultry
• Flavanoids – raspberries, blueberries, blackberries, cherries, citrus fruits, green tea

So when it comes down to it, here is just another way to explain to your friends why you eat so many fruits and vegetables all the time! Not that you needed one.