Bioactive "sun protection" for the skin

Temperatures are rising and this means it is important to optimize our sun protection. Avoiding intense sunbathing, applying sunscreen and wearing protective clothing are the usual recommendations to protect yourself from the sun's invisible but harmful ultraviolet radiation.

There's another way to protect your skin - and it's not something you'll find on the sunscreen shelf. Certain substances in foods and drinks, such as carotenoids, polyphenols and antioxidants, can improve the skin's ability to ward off UV damage and sunburn, or speed up the recovery process from damage caused by UV rays.

In this article, I will give you a brief insight into why the sun is essential for us humans and discuss the importance of food and the key nutrients that are necessary for building the skin's natural protective function.

Why do we need sun?

The most important benefit of sunlight is that it supports the body's supply of vitamin D. At least 1,000 different genes controlling virtually every tissue in the body are now thought to be regulated by 1,25-dihydroxyvitamin D3 (1,25[OH]D), the active form of the vitamin, including several involved in calcium metabolism and neuromuscular and immune system function.

Aside from stimulating vitamin D production and thus reducing the risk of numerous diseases and even certain types of cancer, sunlight hitting the eyes regulates our circadian rhythm, which helps us fall asleep better and wake up better in the morning. When we are exposed to sunlight in the morning, nighttime melatonin production occurs earlier and the body falls asleep more easily at night. Shifting the melatonin rhythm through bright morning light has been shown to be effective in treating insomnia, premenstrual syndrome and depression.

Melatonin also lowers stress activity. Thus, being outdoors helps the body naturally regulate melatonin, which in turn can help lower stress levels. Additionally, sun exposure helps improve our mood and cognition. Sunshine increases serotonin levels in the body. Serotonin improves mood and helps you stay calm and focused.

In order to sufficiently stimulate UV-induced endogenous vitamin D synthesis in the skin, it is necessary to go outside for 10 to 30 minutes a day and expose the face, neck, hands or legs (unclothed) to the sun. UV-filtering sunscreens are counterproductive and not necessary during the short exposure time, as they prevent vitamin D synthesis. 

What does the sun radiate onto us?

Sunlight contains three types of UV rays: UV-A, U-VB and U-VC. Of the three main types of UV rays, UV-A accounts for 95% of UV exposure. UV-A rays penetrate the skin the most deeply and contribute to premature skin aging, such as pigment spots, wrinkles, sagging skin and cause the risk of melanoma.

UVB rays cause sunburns and are responsible for tanning the skin through the production of melatonin. Both types of UV rays can increase the risk of skin cancer. UV-A and UV-B can also cause an allergic reaction in the skin, causing redness, itching and swelling. The most dangerous type, UV-C, is blocked by the Earth's ozone layer but is also present in some artificial light sources such as mercury lamps or lasers.

Excessive or unprotected exposure to the sun can be dangerous to the skin, increasing the risk of skin cancer. The health risks depend on various factors such as skin type, the intensity of the radiation and the duration of exposure. Sunburn is a form of inflammation. Tanning is a sign of damage to the cells and is therefore not an indicator of health.

Foods and Plants to Support the Skin

Protecting skin from sunlight damage through diet is an alternative or additional approach to traditional sun protection products. The following list is intended to clarify the nutritional aspect and the most important phytochemicals, their effect on the skin and their role in protecting against UV rays.

Anti-inflammatory foods

Sunburns are an inflammatory response, so it's important to avoid foods that promote inflammation, such as processed wheat and grain products, refined and artificial sugars and sweeteners, and processed vegetable oils. These products only increase inflammation. Refined and artificial sugars and processed vegetable oils increase the body's advanced glycation end products, leading to the formation of AEGs (Advanced Glycation End Products). This accelerates the aging process and creates an environment that is much more likely to absorb the sun's harmful rays and burn the skin. Increasing your consumption of anti-inflammatory foods not only strengthens your resistance to UV rays, but also improves your overall health.

Food sources : beets, blueberries, pineapple, raspberries, strawberries, watermelon, coconut oil, turmeric, ginger, mushrooms, raw honey, basil, other herbs, cherries, garlic and green tea.

High-quality, healthy fats

Fats are the building blocks of every cell, as every cell membrane is made up of a fatty bilayer. Healthy fats are therefore key to cellular health and reducing inflammation.

Unsaturated fatty acids such as omega-3 fatty acids can reduce inflammation and protect the skin from sunburn and melanoma.

Food sources : Salmon, sardines, herring, mackerel, seaweed/kelp, flax, hemp and chia seeds are rich sources of omega-3 fatty acids.

Saturated fatty acids also protect the skin from inflammation (sunburn), reduce the risk of sunburn and certain types of skin cancer, so consuming them helps prevent sunburn in the first place.

Food sources: Butter (from grass-fed organic raw milk), ghee and coconut oil.

antioxidants, carotenoids and vitamin C

Sunscreens usually only block about 55 percent of the free radicals caused by UV radiation. However, antioxidants can protect us from their harmful effects and skin aging. Antioxidants help to protect the body from free radicals and thus help to reduce inflammation. The carotenoid lycopene (found in tomatoes and watermelon) in particular has a strong antioxidant effect and can protect the body and skin from the sun's harmful UV rays, inhibits the aging process and causes the cells to produce the body's own sun protection factor: this increases the skin's basic protection against UV rays.

Food sources : tomatoes, watermelon, cherries, strawberries, oranges, pink grapefruit, rose hips, carrots, peppers and papaya

Vitamin C is a powerful antioxidant with the ability to neutralize free radicals and prevent their cell-damaging effects. Vitamin C reduces the damage caused by ultraviolet (UV) light and helps the body maintain and build collagen, as well as protecting the body from free radicals. Collagen contributes to the elasticity of the skin, keeping it firm and plump, and can also help with fine lines and dark spots.

Food sources : citrus fruits (oranges, kiwi, lemon, grapefruit), peppers, strawberries, tomatoes, blueberries, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower).

Carotenoids are fat-soluble plant nutrients with photoprotective properties, meaning they protect our cells from the inside out against the harmful effects of UV radiation.

They are a group of naturally occurring plant pigments responsible for the red, yellow and orange hues of fruits and vegetables such as mangoes, sweet potatoes and tomatoes, as well as certain animals such as shrimp, lobster and salmon. Carotenoids are also found in many dark green vegetables such as spinach and kale, but are overshadowed by the large amounts of chlorophyll in these plants. There are more than 600 different carotenoids, but the ones that offer the best protection from UV radiation are lycopene, lutein/zeaxanthin and astaxanthin. One of the main functions of carotenoids in plants is to protect chlorophyll from photodamage, and carotenoids can do the same in humans, in large part through their antioxidant effects. The carotenoids are deposited in the skin, and that is where they begin to provide protection. Carotenoids protect the skin from UV damage through their antioxidant effects, their anti-inflammatory and immunomodulatory properties, as well as their ability to reduce DNA damage and stimulate DNA repair processes.

Food sources : Mango, apricot, guava, pink grapefruit, carrots, sweet potato, tomatoes, dark leafy greens, parsley, spinach, bell peppers (red/yellow)

Lutein and zeaxanthin (green): kale, spinach, broccoli, leek, parsley

Lycopene (red): Tomato, watermelon, red grapefruit. Astaxanthin: sockeye salmon,

polyphenols

Polyphenols (another specific type of antioxidant) also benefit skin health and protect it from UV damage through their role in DNA repair, inflammation, oxidative stress, signaling pathways, and epigenetics. Polyphenols have antioxidant, anti-inflammatory, and antineoplastic properties. Polyphenols can be used to prevent sunburns because they reduce the damaging effects of UVA and UVB rays on the skin.

Flavonoids are among the secondary plant phenols with photoprotective properties and with a remarkable antioxidant effect. Natural flavonoids have photoprotective and direct protective potential due to their ability to absorb ultraviolet rays and due to their antioxidant properties, as well as their anti-inflammatory and immunomodulatory effects.

Food sources: berries, grapes, pomegranates, cocoa, dark chocolate, green and black tea, curcumin, nuts and seeds, olives, extra virgin olive oil, beans, artichokes, red onion, spinach, soy

More tips for safe sun exposure

If you want to enjoy the benefits of the sun, it is important to use it responsibly. The right amount is good for our health - but too much can be harmful. Below are some tips for healthy sunbathing:

• Enjoy the sun in the early morning or late afternoon/early evening and avoid long sunbathing periods in the blazing midday sun.
• Plan your sun exposure according to your skin tone and type.
• Make sure you have a good base tan - this acts as a physical barrier between the sun and your skin.
• Only use high-quality natural sunscreens for your skin. Remember that the skin is the most absorbent organ we have. Chemical sunscreens not only prevent the absorption of vitamin D through the skin, but also contain toxic additives that can cause irritation, among other things.
• Protect yourself with appropriate clothing (hats, long sleeves and pants, sunglasses, etc.).
• Stay hydrated throughout the day with hydrating foods and drinks.

Conclusion

Sunbathing is extremely beneficial to your health in many ways. Vitamin D, which is produced through the skin, protects against many diseases, reduces the risk of cancer and supports your immune system. Conscious use of the sun is the key.

Diet plays an important role in sun protection. The nutrients listed above are wonderful choices for promoting long-term skin health and protecting yourself from UV rays from within, but they are not intended as a replacement for wearing sunscreen.

It is important that the skin becomes more resistant to the harmful rays of the sun through foods rich in bioactive substances such as vitamin C, beta-carotene, polyphenols and omega-3 in combination with a good mineral sunscreen and sufficient vitamin D supply.

Good sources of carotenoids are generally yellow, orange and red fruits such as mangoes, melons, citrus fruits, tomatoes and vegetables such as red peppers and dark green kale. Fruits with deep red or purple colors such as grapes, pomegranates and passion fruit are rich in polyphenols. Nuts and legumes are also recommended, as are cocoa and green tea. Flax seeds, walnuts and fatty sea fish are good sources of omega-3 fatty acids.

This means that nothing stands in the way of healthy sunbathing and you can enjoy your summer to the fullest. To get as many bioactive substances as possible, chilled, cold-pressed juices from Bergblut are an additional perfect option and they are also delicious.