In Part I I mentioned that UV light can cause damage to the skin and contribute to photo-ageing through the initiation of inflammation. The long chain omega 3 fatty acids EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in oily fish such as salmon, trout, sardines and mackerel as well as the shorter chain alpha-linolenic acid found abundantly in flax seeds acids are used by the body for the production of potent anti-inflammatory chemicals. Including these omega 3 fatty acids in the diet may help to reduce sun induced inflammation, UVB skin sensitivity and may also help in the prevention of sunburn(1,2,3).
As mentioned in previous posts, omega 3 fatty acids are essential for optimal health for numerous reasons and many of us do not get adequate amounts from our daily diet. If you are not a regular fish eater, or are vegetarian you may wish to consider taking a fish oil supplement to provide EPA (around 300mg per day) and DHA (around 200mg per day) or a vegetarian flaxseed oil (around 1000mg per day) supplement. This could be useful to give the skin added natural sun protection and provide the body with a regular source of these essential fats.
Finally I would like to bring your attention to two studies(4,5). They are of particular interest to me since they looked at cocoa consumption in relation to protection against sunburn. Really dark chocolate (minimum 85% cocoa solids) is a passion of mine and I tend to indulge in a few squares at least a couple of times a week! These studies have shown that consumption of flavanol (naturally occurring plant compounds) rich cocoa daily for 12 weeks reduced the risk of sunburn when skin was exposed to UV rays. The major flavonols to be found in cocoa are called epicatechin and catechin, and it seems as though they are the components within cocoa that are important for boosting sun protection. The ingestion of high flavanol cocoa led to increases in blood flow to the skin and layers below the skin, and to increases in skin thickness and hydration.
This is not a plug to justify regular chocolate binges (although it does help me to feel better about my dark chocolate habit)! The cocoa used in these studies, and other studies that link cocoa to health benefits such as lowered risk of heart disease, was high flavanol cocoa and only a very small amount was used daily (around 350mg). I am fond of drinking black cocoa but it is an acquired taste, as is the bitter high % cocoa chocolate that I so adore. Sugary, sweet milk chocolate won’t provide the health benefits discussed (sorry to be the bearer of sad news!). Flavonoids in general are found abundantly in fruits and vegetables, which, as mentioned in part I are important in sun protection through their provision of antioxidants. Vegetables and fruit should form the core of a healthy diet and getting a good variety will give the body many of the nutrients that are needed for optimal health.
Obviously avoiding sun burn is exceptionally important, however, a slowly-acquired sun-tan may prevent against adverse effects of sun exposure in those who naturally tan easily. Sun-sensitive individuals (those with fair skin and who burn easily) need to be careful as they have a higher risk for skin cancers. Seeking shade, wearing a hat, adequate clothing and avoiding prolonged sunbathing is always advisable. Sunscreens may also help but the ability of sunscreen to delay sunburn encourages many people to stay out in the sun for long periods of time and their skin (and health) may be negatively affected by this prolonged exposure.
Please be sensible in the sun!
(1) Rhodes LE et al. 1995. Dietary fish oil reduces basal and ultraviolet B-generated PGE2 levels in skin and increases the threshold to provocation of polymorphic light eruption. Journal of Investigative Dermatology. 105(4):532-535.
(2) Rhodes LE et al. 2003. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers. Carcinogenesis. 24(5):919-925.
(3) Takemura N et al. 2002. Dietary, but not topical, alpha-linolenic acid suppresses UVB-induced skin injury in hairless mice when compared with linoleic acids. Photochem Photobiol. 76(6):657-663.
(4) Heinrich U et al. 2006. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. Journal of Nutrition. 136(6):1565-1569.
(5) Neukam K et al. 2007. Consumption of flavanol-rich cocoa acutely increases microcirculation in human skin. Eur J Nutr. 46: 53-56
Written by Ani Kowal