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Nutrition and Skin Protection
March 26, 2007
by Janice Baker, R.D., CDE
Protecting your
skin against excess sun exposure is the most important part of reducing your
risk of skin cancer. We also know that
other factors are important in risk reduction, such as avoiding tanning booths,
using a broad-spectrum sunscreen with an SPF rating of 15 or greater –
reapplied frequently, avoiding smoking and annual skin cancer exams with a
dermatologist who can show you how to do monthly skin examinations at
home.
Research has also
indicated that healthy diet habits may also play a role in preventing sun
damage. A diet high in colorful fruits
and vegetables provides antioxidants such as vitamin A, C and E which may
protect against wrinkle-causing free radicals. Using olive oil to sauté
vegetables may help increase the absorption of antioxidants, since many of
these nutrients are fat soluble. Use
olive oil sparingly, though, if you are watching your weight, since it is
calorie dense. Foods high in omega-3
fatty acids such as salmon, flaxseed and walnuts are also shown to help reduce
rates of precancerous and cancerous skins growths, when used as part of a
lowfat diet. And caratenoid-rich foods
such as canteloupe, mango, sweet
potatoes and tomatoes have also been shown to have good sun protection
benefits.
You can plan some
lovely meals around these healthful and
delicious cancer-fighting foods which besides protecting your skin, can also
help decrease your risk factors for heart disease, diabetes and other types of
cancers. So cover up well, use your
sunscreen and enjoy our beautiful weather!
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