Sunscreen goes a long way in protecting your skin from UV rays that can accelerate skin aging and increase your risk of skin cancers like melanoma--providing you follow a few guidelines. We’ve covered some of these tips on how to choose the best sunscreens in a recent post.

But did you know that the foods you eat can also help protect your skin from the harmful effects of the sun?

Dr. Walter Quan, a melanoma specialist from Cancer Treatment Centers of America, recommends these specific foods for promoting healthy skin cells:

• Citrus fruits – The vitamin C and other antioxidants in oranges, lemons, limes and grapefruit help protect your body from free radical damage and promote normal cell development.
• Avocados – This fruit contains another antioxidant called glutathione that discourages the development of skin cancer. Avocados are also a good source of vitamins A, D and E as well as the minerals copper and iron which are all essential nutrients for healthy skin. He suggests adding three to four avocados per week to salads, sandwiches or dips.
• Pumpkin Seeds – Loaded with vitamin E, pumpkin seeds are great toasted as a snack or used as a topping on salads.
• Carrots, Sweet Potatoes and Cantaloupe – Orange colored fruits and veggies contain beta-carotene, the natural form of vitamin A that many reduce the risk of sunburn and the damage it causes.

In addition, Quan says that an overall diet consisting of organic fruits and vegetables, fish, nuts, seeds and legumes as well as nonfat dairy and lean meats can reduce your risk of cancer.

The Best of Both Worlds

There are sunscreens made from soy on the market now so you can go “natural” on the outside too!

Enjoy your summer safely!

Sources:

Live Strong

Diets rich in fruits and vegetables have been linked with lower stroke risk in several studies, but researchers weren't sure why.

Flavonoids, a class of compounds present in fruits, vegetables, dark chocolate and red wine, are thought to provide some of that protection through several mechanisms, including improved blood vessel function and an anti-inflammatory effect. But which flavonoids are delivering these benefits? There are many types of flavonoids in fruits and vegetables.

Recent studies are beginning to narrow down which foods and specific compounds are responsible for specific health benefits like reducing stroke risk.

One of these studies was able isolate a specific sub-class of flavonoids called flavanones in citrus fruit that reduced the risk of stroke by as much as 19%.

The researchers were able to identify which of six main subclasses of flavonoids helped reduce the risk of stroke by analyzing detailed food diaries of participants in the U.S. Nurses' Health Study. This study followed nearly 70,000 women for 14 years.

Interestingly, total flavonoid intake did not reduce stroke risk, but intake of flavanones did. Women who ate the most flavanones had a 19% lower risk of blood-clot related stroke than those who ate the least. About 95 percent of the flavanones consumed came from citrus fruit and juice, mostly orange and grapefruit.

Women with the lowest intake of flavanones took in about 150 milligrams a day of flavonoids or less, compared to more than 470 milligrams a day in the highest group. A typical piece of citrus fruit contains 45 to 50 milligrams of flavanones.

For maximum benefit, whole fruits are preferable to juice because they contain more flavanones and no added sugar, said study authors.

Other Helpful Fruits

Last year another study found an association between white flesh fruits like apples and pears and a 52% reduction in stroke risk. This study followed the dietary habits of over 20,000 Dutch adults who were free of heart disease for over 10 years.

For every 25 g per day increase in white fruits and vegetables they found a 9% lower risk of stroke while no such association was found between green (dark leafy vegetables, cabbages and lettuces) orange/yellow (mostly citrus fruits) or red/purple (cherries, grapes and strawberries) fruits and vegetables.

Researchers in that study believe that another type of flavonoid, quercetin, is responsible. Quercetin promotes both histamine and inflammatory balance.

For overall good health, experts suggest that you consume a variety of fruits and vegetables to gain a full spectrum of flavonoids and other beneficial nutrients in your diet.

Sources:

Nutraingredients

Nutraceuticals World