Nourish - Beyond Sunscreen: How to Protect Our Skin from Harmful UV Rays | Part 2
Welcome back to part two of Beyond Sunscreen: How to Protect Our Skin from Harmful UV Rays. If you missed part one, check it out here.
In part one we covered:
- What are UV Rays
- The Benefits of Vitamin D for Skin Health
- The Benefits of Antioxidants for Skin Health
Now let’s get stuck into part 2!
Beyond Sunscreen: How to Protect Our Skin from Harmful UV Rays
Omega-3 Fatty Acids
Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce inflammation and redness caused by UV damage. In addition, omega-3 fatty acids may help protect the skin from UV damage. They do this by improving the skin’s natural barrier function and reducing water loss.
As a result, this helps to prevent dehydration and damage to the skin cells, which leads to premature aging and an increased risk of skin cancer.
Food Sources
- fatty fish, such as salmon, tuna, mackerel, sardines
- chia seeds, flaxseeds, hemp seeds and walnuts
Supplements
- Minami Nutrition Morepa Platinum Omega 3 + Vitamin D3
- NHP Omega 3 Support
- Nordic Naturals Ultimate Omega-D3 Soft Gels
Green Tea
Green tea is believed to be highly beneficial for the skin due to its high content of antioxidants called catechins. Catechins are natural compounds that help protect the skin from damage caused by ultraviolet (UV) radiation.
When skin is exposed to UV radiation, it produces harmful molecules called free radicals, which damage skin cells and cause inflammation. Catechins in green tea help neutralize these free radicals and prevent them from causing damage to the skin.
In terms of how much green tea to consume, studies suggest consuming around 2-3 cups of green tea per day.
Are you interested in trying a delicious alternative to a tea bag or loose leaf? In that case, try matcha!
If you’re interested to learn more about it, I’ll link you to my previous posts covering what Matcha is and how to make it.
Foods/Supplements
It’s really easy to drink green tea, whether in bags or as loose leaves. Equally, as I just touched upon, in powdered form, as is the case of matcha.
Try Koyu Matcha for the ultimate green tea experience!
Astaxanthin
Astaxanthin is a carotenoid pigment that is found in various types of marine organisms, such as salmon, shrimp, and algae. It is known to have potent antioxidant properties, which make it beneficial for the skin and other areas of the body.
One of the ways that astaxanthin helps to protect against UV damage is by reducing the production of reactive oxygen species (ROS) in the skin. ROS are unstable molecules that cause damage to cells and tissues when their levels become too high. Unsurprisingly, they are produced in response to UV radiation exposure.
Astaxanthin also has anti-inflammatory properties, which helps to reduce inflammation caused by UV exposure. This helps to prevent the breakdown of collagen in the skin, which is a key factor in skin aging.
Studies suggest that astaxanthin is potentially very effective when taken orally as a supplement. The recommended dose of astaxanthin varies depending on the specific product and individual needs, but typically ranges from 4-12 mg per day.
Food Sources
Salmon, shrimp and algae
Supplements
Chaga
Chaga is a type of fungus that is commonly used in traditional medicine in Northern and Eastern Europe, as well as in Russia and Asia. It is known to contain a variety of biologically active compounds, such as polysaccharides, melanin, and betulinic acid. Lucky for us and our skin, they all have potent antioxidant and anti-inflammatory properties.
You’ll also commonly hear the term ‘medicinal mushroom’ or ‘functional mushroom’ used to talk about chaga. I wrote a blog post all about it if you’d like to know more.
Chaga mushrooms contain high levels of melanin and superoxide dismutase (SOD), both of which may have benefits for protecting the skin against UV damage.
Melanin is a pigment that is naturally produced by the body. It plays a key role in protecting the skin from UV radiation by absorbing and scattering harmful rays. Interestingly enough, chaga mushrooms contain melanin. Some researchers suggest that consuming chaga extract may indeed help increase the levels of melanin in the skin, providing an additional layer of protection against UV damage.
Superoxide dismutase (SOD) is an enzyme that is naturally produced by the body, and it helps to neutralize harmful free radicals that can damage cells and tissues, including those caused by UV radiation.
Well, what do ya know?! Chaga mushrooms contain high levels of SOD!
Research suggests that consuming chaga extract may help increase the levels of SOD in the body, providing additional protection against oxidative stress caused by UV radiation.
Foods/Supplements
In conclusion…
In conclusion, stimulating your skin’s natural defenses against the sun using supplements and foods can be an effective way to protect your skin from the harmful effects of UV radiation. By consuming a diet rich in antioxidants, omega-3s, and other skin-protective nutrients, you can help keep your skin healthy and reduce the risk of sun damage.
However, these should be used in combination with other sun protection measures, such as sunscreen and protective clothing, for maximum effectiveness.
Wearing protective clothing, such as long-sleeved shirts and wide-brimmed hats, can help shield your skin from the sun’s harmful rays. Avoiding the sun during peak hours (between 10 a.m. and 4 p.m.) can also help minimize your exposure to UV radiation.
Once again, if you missed part 1, don’t forget to check it out here:
Emily Nöth
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*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention
Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication
