Diet Friendly Fast Food

Carotenoids The Internal Sunscreen

Did you know that you can protect your skin from sun-damage by simply eating and supplementing with certain nutrients and phytochemicals? Well, its true! The key is to choose your foods and supplements wisely. On the top of the list, with regard to sun-protection, is a class of antioxidants called carotenoids.

Carotenoids are the fat-soluble substances that bless many of our favorite fruits and vegetables with their vibrant colors. They make carrots orange. They kiss tomatoes with a rosy-red skin. They color the meat of avocados with an assortment of greens. Heck, they even account for the pink flesh of wild salmon.

And, the best part is that theyre really, really good for you. :)

Thats all fine and dandy but wheres the proof that they help protect against sunburn?

Theres a lot of evidence to back up this statement. Ill first introduce you to a recent summary about the skin-protective effect of beta-carotene. Then, Ill provide some more links, if youd like to research on your own. And, Ill all share a personal story about how diet and supplementation can protect you from a wicked, tropical sunburn.

First, lets briefly review the beta-carotene study.

The researchers performed a meta-analysis of all the human studies (found in the medical literature) through June of 2007. They basically collected all the data from the available studies (seven studies total) and analyzed it.

Their findings were that, oral supplementation of beta carotene, for a minimum of ten weeks offers protection against sunburn. It also appears that the longer you supplement with beta carotene, the greater the over-all protection. This is referred to as "time-dependent" protection.

The study abstract doesnt provide the average dosages used but a separate commentary of this same study revealed that the dosages ranged from 15 to 180 mg a day.

Why should I try to eat and supplement with beta carotene when I can just put on sunscreen?

A few reasons. First of all, this isnt necessarily an either-or situation. You can apply a natural sunscreen AND eat/supplement with an internal sunscreen as well. That way, you get added protection.

Secondly, some people have sensitive skin (like me) and prefer not to use sunscreen - unless its absolutely necessary. Im not necessarily suggesting that others do this but this is what I personally do.

Do you think Im nuts?

Maybe I am but consider this: A few years ago, my wife and I vacationed in Costa Rica. It was beautiful but also quiet hot, humid and sunny of course.

I didnt use any sunscreen but I did supplement with plenty of omega-3 fatty acids (fish oil) and antioxidants (like lycopene, vitamin C, CoQ10 and more). I also made sure to eat plenty of colorful vegetables (and a few fruits).

What happened? I didnt get burned. And, Im pretty faired-skinned (and therefore expected to burn quite easily).

And now, lets take a look at some other sun-protecting supplements ...

+ Lycopene (the red pigment in tomatoes)

+ Fish Oil and Skin Cancer Prevention

+ Green Tea, Grape Seed Extract and Silymarin (Milk Thistle Extract)

+ Vitamins C, E and Pycnogenol

I hope this blog was of value to you. If you have any questions or comments, feel free to let me know.

The Vitamin Tutor for details click below