Sun-Smart Eating

Foods that help defend against UV damage

With the summer holidays fast approaching, we reach for the sunscreen to help protect our skin as we spend more time outdoors, but we can also look to our plate to strengthen our sun protection.

Sunscreen has increasingly become part of our summer routine over the past 30 years.  In the 1990s, a survey showed only around 39% of New Zealanders ever used sunscreen, and while its use is a lot more widespread now, a NZ Herald story in 2023 showed only 26% of New Zealanders use sunscreen daily through summer.

Traditional sunscreens containing chemical ingredients and parabens can accumulate in the blood to toxic levels or disrupt hormonal pathways, so mineral sunscreens have become a safer option.  Zinc oxide is used to absorb UV rays before they enter the skin, while also being anti-inflammatory for the skin.  You will find a range of natural mineral-based sunscreens in your local health shop.

As sunscreen must be regularly reapplied for effective protection, it makes sense to support its use with a diet full of protective nutrients that have been shown to reduce the risk of skin cancer.  It should be noted that these dietary recommendations are not a replacement for sunscreen.

Supporting our natural defences

Direct damage to our DNA can occur through UV-B exposure, while damaged DNA is then at risk of further harm from UV-A rays.  Much of this damage is caused by an overload of oxidative stress leading to inflammation and a reduction in antioxidant enzymes and protective structures in the skin.

Minerals such as zinc, iron, copper and selenium can improve our defence against oxidative stress.  So too can vitamins C, D and E.  Luckily for the Christmas period, cocoa is also a great source of antioxidants and flavonoids, and also increases blood flow and oxygenation to the skin. 

Dietary intake of vitamin A and carotenoids have been shown to increase their levels at the skins surface, and may act as direct protection for the skin.  Astaxanthin from red-orange seafoods, lycopene-rich red fruits and vegetables, and carotenoid-packed parsley are all great additions to the diet for carotenoids.  Additionally, recent research into the colourless carotenoids phytoene and phytofluene shows they may be the most effective absorbers of UV light, particularly UV-A and UV-B.  The most bioavailable sources of phytoene and phytofluene are tomato juice, followed by carrot and apricot juices. 

On the other side of the coin, we can also reduce foods that contribute to increased oxidative stress and inflammation in order to support the skin.  This includes reducing saturated fats and sugars, along with the charred BBQ foods that often go along with summer.

Bringing science into practice

Last year, a dietary guideline was released by scientists in America specifically for nutrition for skin health.  This practical advice on what foods to eat brings together the research into UV protective properties of foods.  As you will see in the infographic, salmon, avocado, orange capsicum, milk, almonds, green tea, tomatoes, citrus, kefir, eggs and cocoa are all included, based on their nutrient-rich content of the vitamins, minerals and phytonutrients supportive of UV protection.  We encourage you to include these in your diet this summer to support the use of sunscreen for the ultimate sun protection. 

Infographic sourced from UV Dietary Protection: A Supplement to Skin Care; Created in BioRender. Assaf, S. (2024) https://BioRender.com/m40o422