Traveling can have a negative effect on your skin - think of all that sweat and exposure to the scorching sun. According to the Skin Cancer Foundation, it is estimated that 1 in 5 Americans will develop some type of skin cancer by age 70, most of which is related to ultraviolet radiation from the sun. And let's not forget: UVA and UVB wavelengths may not be visible to the naked eye, but that doesn't make them any less harmful to the health of our larger organs.
We all now know how to apply sunscreen and wear a brimmed hat and dark sunglasses for maximum protection when sweating it out. But there's one important step in your sunscreen routine that you might not forget: what you eat. Research shows that certain foods can protect the skin from skin cancer, wrinkles and other problems.
While salad won't replace your regular sunscreen application, these healthy eating habits are an effective way to give your skin a boost.
1. Eat more Mediterranean foods
Switching from a standard American diet to a Mediterranean diet is not only good for the heart, but it can also be an ally in the fight against serious skin diseases. A report in the American Journal of Clinical Nutrition found that women who closely followed the Mediterranean diet over a period of 15 years benefited from a reduced risk of skin cancer, particularly melanoma and basilar cancer. Another study supported this finding: it found a link between better adherence to the Mediterranean diet and a 72% lower risk of skin cancer in adult men and women. Researchers have found that fruits and low-fat dairy products are particularly beneficial for skin health.
The Mediterranean diet focuses on eating plants – fruits, vegetables, seeds and nuts – and unsaturated fats. This ensures that people eat plenty of foods that contain antioxidant and anti-inflammatory properties that provide our skin with a protective component, especially against sun damage and other environmental factors, including pollution, according to Jennifer O'Donnell Giles, MS, RDN . CSSD, owners of Eat 4 Sport.
2. Grape snack
Here's the news that makes grapes even sweeter: People who ate a freeze-dried grape powder every day for 14 days, equivalent to 2.25 cups of fresh grapes per day, had a significant increase in polyphenolic antioxidants in the skin Theirs. That's why they were 75% more resistant to burns caused by UV rays, according to a recent study published in the Journal of the American Academy of Dermatology. Remember that sunburn increases the risk of developing skin cancer later.
Biopsy results also showed a link between grape consumption and less skin cell damage and fewer inflammatory markers after exposure to UV rays. Polyphenols in grapes can help repair UV damage and reduce inflammation.
Future research should determine whether certain types of grapes offer better protection against skin damage caused by sunlight, but purple and Concord grapes appear to contain higher concentrations of polyphenolic antioxidants (the beneficial compounds we get from some foods plant) than vegetables. or red. grapes; As a bonus, Giles says the natural sugars you get from eating a few handfuls of natural sweets after a run in the sun can help replenish carbohydrate energy stores and aid recovery.
Giles notes that raisins, which are simply dried grapes, also contain a high concentration of polyphenols. And don't overlook other fruits like cherries, raspberries, and blackberries, which also contain a mix of polyphenols that can help your skin.
3. Make your plate colorful
Research in the journal PLUS ONE found that increased intake of carotenoids (the yellow, red and orange pigments in plants) – found in bright green vegetables such as sweet potatoes, tomatoes, spinach, carrots and peppers – in six weeks had a positive effect on reducing skin redness caused by UV. Purple and other color changes. Researchers noted the skin benefits of just three servings of carotenoid-rich fruits and vegetables per day.
New research also suggests that carotenoids such as beta-carotene and lycopene can reduce oxidative stress in skin cells and inhibit inflammatory cytokines (small proteins important in cell signaling) that break down skin collagen (a protein). important for healthy joints and muscles). The elasticity of the skin is responsible).
"Carotenoids can accumulate in the epidermis of our skin, where they effectively prevent the formation of cancer cells," says Giles.
To make carotenoids work more on the skin, Giles says it's best to eat them with a source of dietary fat because they're fat-soluble. Adding a little olive oil or sliced avocado to your salad should do the trick.
"Ideally, you want to eat a variety of different colored fruits and vegetables every day to make sure you have a variety of carotenoids available," says Giles.
4. Salmon
Salmon is an excellent source of omega-3 fatty acids, which can provide natural sun protection. As reported in the American Journal of Clinical Nutrition , University of Manchester researchers found that people who supplemented their meals with omega-3 fatty acids and then were exposed to the midday sun for 8, 15 or 30 minutes had up to 50 % less immunity. protections. lost immune system suppression caused by sunlight - which impairs the body's ability to fight skin cancer and infections - in participants who did not eat omega-3 fats.
The amount of omega-3 fatty acids was equivalent to about 6 ounces of oily fish per day, so it remains to be determined whether eating less can also help keep our skin healthy.
Additionally, an extensive review has shown that including more fish in your diet, as well as eating more fruits and vegetables, can help prevent acne.
5. Soak the almonds
The main cause of wrinkles and changes in skin pigmentation is skin aging, skin damage from exposure to sunlight and UV rays. Since most trips take place during the day, it might be a good idea to stock up on almonds.
Research from the University of California Davis suggests that a daily almond habit may benefit skin health by improving measures of wrinkle width and severity. The total amount of almonds consumed by the postmenopausal women in the study was approximately 2 ounces per day for four months. It is not known whether eating fewer nuts in other population groups will improve the appearance of the skin. But researchers are optimistic that nutritious almond juice — including beneficial fats, vitamins, minerals and antioxidants — may have all the skin-boosting powers.
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