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szdaily -> Speak Shenzhen -> 
Foods that can protect you from sunlight
    2019-06-10  08:53    Shenzhen Daily

In terms of protecting yourself from sun damage, protection is the most important, like wearing a broad-spectrum sunscreen with an SPF of at least 30, along with sunglasses and hats. “But I would put diet right behind that — and that’s because there are so many components that you can consume from foods that have all these different protective effects,” said Dr. Rajani Katta, author of “Glow: The Dermatologist’s Guide to a Whole Foods Younger Skin Diet.”

“There are definitely foods that we can eat that can boost our ability to protect our skin from the sun,” said Patricia Farris, a dermatologist and fellow of the American Academy of Dermatology.

Carotenoids, along with polyphenols like EGCG in green tea, offer natural sun protection. Carotenoids and polyphenols accumulate in skin and absorb sunlight of various wavelengths, according to Farris.

But the skin benefits of these natural compounds are primarily due to their antioxidant activity. Along with antioxidants like vitamin C and vitamin E, they protect against free radical damage to cells that’s generated from the sun’s UV rays, which can cause skin aging.

When antioxidants stop free radicals in their tracks, they also prevent DNA damage, thereby decreasing mutations and reducing the risk of skin cancer, Katta explained.

For younger-looking skin, your diet should include plenty of antioxidant-rich foods to help decrease sunburn and neutralize free radicals that lead to skin aging and the potential for skin cancer.

In addition to providing antioxidant protection, fruits and vegetables boast fiber, which feed bacteria in your gut, making your skin’s barrier less prone to irritation and less likely to lose moisture, Katta explained.

Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn.

In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.

While fresh tomatoes are also beneficial, lycopene is actually better absorbed when tomatoes are processed, especially with olive oil.

Sweet potatoes and spinach are rich in beta carotene, another carotenoid that helps decrease redness in skin when it is exposed to UV light.

Drinking coffee may help lower the risk of malignant melanoma. In one study, four cups of coffee was associated with a 20 percent decreased risk of the disease.

Words to Learn 相关词汇

【基因突变】jīyīn tūbiàn mutation an alteration in the genetic material of a cell of a living organism or of a virus

【恶性的】èxìng de malignant tending to produce death or deterioration

防止皮肤晒伤,防晒措施十分重要。涂抹SPF30+的防晒霜、戴墨镜、戴帽子。不过,《容光焕发:皮肤科医生的全天然年轻肌肤饮食指南》作者拉贾尼•卡塔医生说:“我会把饮食加在这些后面,因为食物里富含不同防晒功能的成分。”

皮肤科医生、美国皮肤病学会研究员帕特里夏•法里斯医生说:“确实,我们吃的食物可以增强皮肤的防晒能力。”

类胡萝卜素和绿茶中的EGCG等茶多酚是一道天然防晒屏障。法里斯解释,积累在皮肤里的类胡萝卜素和茶多酚能吸收不同波长的阳光。

有益于保护皮肤的天然成分主要是抗氧化物活性。它与维生素C、E等抗氧化剂一起,保护自由基免受损伤。自由基损伤来源于紫外线照射,引起皮肤衰老。

卡塔解释,抗氧化剂在阻止自由基活动的同时,还能防止DNA受损,从而减少基因突变,降低皮肤癌的风险。

要想拥有年轻的肌肤,应当在饮食中涵盖众多富含抗氧化剂的食物,减少晒伤,消除引起皮肤衰老和诱发皮肤癌的自由基。

卡塔解释,水果和蔬菜除了提供抗氧化的保护屏障,他们所富含的纤维能促进肠道中有益菌群增加,使皮肤不易发炎,锁住水分。

番茄是番茄红素的极好来源。这种抗氧化剂色素有很好的防晒功能。

一项研究表明,连续10个星期每天吃少量番茄酱能明显减少晒斑。

尽管生吃番茄也起作用,但番茄红素在加工尤其是搭配橄榄油之后,更容易被人体吸收。

红薯和菠菜富含β-胡萝卜素,在皮肤经受紫外线照射后,能缓解皮肤发红症状。

喝咖啡能降低恶性黑色素瘤的风险。一项研究表明,喝四杯咖啡能把恶性黑色素瘤的发生率降低20%。

(Chinadaily.com.cn)

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