I’m at high risk for contracting skin cancer. It’s a fact I live with everyday. Consequently, I am always on the lookout for new information regarding skin cancer. Like most of you I realize the single best way to protect your skin (and prevent cancer) is to avoid sunburn. I adhere to all of my doctor’s warnings… I wear a hat, protective clothing, and sunglasses. I find a shady spot when I am at outdoor events and I slather on the sunscreen even if I am only going to be out in the sun for a little while. Now I’m learning that perhaps I shouldn’t be doing those things.
There is a growing body of scientific evidence that suggests avoiding the sun completely may increase cancer risk. According to new research, individuals should spend 15 minutes in the sun without sunscreen to raise Vitamin D levels. (The best times to do this are before 10 a.m. and after 3 p.m. when UV rays are the weakest.) What’s more, researchers are also recommending people incorporate certain foods and nutrients into their diets to stave off skin cancer. Researchers at the FDA say certain dietary nutrients not only reduces skin aging and wrinkles they also reduces the risk and severity of skin cancer. The bottom line: a healthy diet combined with the use of sunscreen provides more protection against sun damage and skin cancers than sunscreen alone.
So what types of food should you add to your diet to help prevent skin cancer? Doctors say eating more fruits and vegetables, particularly those rich in carotenes, can help reduce your cancer risk. Research shows the more carotenoids in your system, the more resistant you are to burning (though, if you do get a bad sunburn no food will protect you).
In addition, according to FDA researchers lutein and zeaxanthin have been proven to offer your skin protection and also increase skin hydration by 60%. Also, ellagic acid, a cancer fighting phytochemical found in berries has been shown to reduce skin cancer by 26%. Do you enjoy drinking green tea? Researchers found it contains compounds called catechins that prevent some cancers, including skin cancer. Moreover, it’s considered 100 times more potent than Vitamin C and 15 times more potent than Vitamin E.
While there is no evidence that a high fat diet will increase your risk of skin cancer, researchers have found that the type of fat you eat does increase your risk. The National Academy of Sciences recently published a study illustrating that the ratio of omega-6 to omega-3 fats was the key to preventing skin cancer. According to doctors, the desirable ratio is 1:1 to 4:1. Currently, the American diet has a ratio of 20:1 to 50:1.
Foods rich in corn oil, soybean oil, sunflower oil, safflower oil, cottonseed oil are listed as the primary sources of omega-6 fats. Meanwhile, the primary sources of omega-3 fats include salmon, sardines, fish oil, flaxseed, and walnuts.
And here’s some food for thought… according to researchers, foods high in trans fats have been shown to increase the risk for cancer, including skin cancer. If your diet mainly consists of trans fat foods (think french fries, fried foods, microwave popcorn, and processed cheese) you may want to start making changes now.
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