8/7/24: Sun protection from within [studies]

Happy Wednesday my friend,

Before I get into today’s topic on “internal sunscreen via nutrition” I wanted to share superfood I take that checks many boxes for me. Minerals, enzymes, amino acids, chlorophyll, complete vitamin complex. Blue-Green Algae is astonishing and underutilized in our culture as the concentrated nutrition secret it deserves to be known for.

You may remember our film The Need To GROW was among the first documentaries to look at the beneficial life-giving power of algae. I found a US-based company doing it pure (literally NOTHING added), and with code ECL you get 20% off an already low price for all that’s in this well-sourced superfood. Learn more HERE.

INTERNAL SUNSCREEN

If you're fair skinned, chances are, you've had a sunburn at some point in your life.

It's obviously an overexposure to UV radiation, but was the mistake purely a lack of topical sunscreen? 

Or could there be significance to your internal UV defense? Not only am I convinced that the sun has been improperly demonized in modern culture...

...But I believe the science shows that the nutritional side of sun protection is profoundly underestimated. 

Topical sunscreen can prevent a burn – no doubt.

The question is: at what cost?

**This article is not personalized medical advice, nor is it a recommendation that everyone should avoid topical sun protection. There are absolutely places and times of year where topical sunscreen will be smart for certain people, myself included.

There's no question people are born with varying degrees of genetic susceptibility to UV.

But epigenetics suggests that, for most of us, many of our genes are not a life-sentence. Epigenetics: the study of how external influences can alter gene expression, rather than requiring a modification to the genetic code itself. 

Diet is one of the strongest modifiers of an environment to induce modified gene expression. Because of the skyrocketing rates of skin cancers, it is understandable there would be fear of the sun in our culture. But humans evolved with exposure to the sun, long before chemical sunscreens being slathered on the skin. So there must be more to the story than merely conventional sunscreens as the answer.

With that in mind, here are my top 8 anti-sunburn nutrition superheroes! Links to all the scientific literature. :)

1. What: ASTAXANTHIN (algae, krill, salmon) 

Study: The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People—A Randomized, Double-Blind, Placebo-Controlled Trial 

More: This is a carotenoid I have been taking for years, and I would experiment with large doses before going out in the direct sun for hours. And whenever I had a solid dose, I would not burn. *These are my personal experiences and not medical advice. 

Astaxanthin also balances energy and stamina, boosts immunity, and speeds recovery time from physical activity. There's also a large body of research regarding its role in protecting eyesight and macular degeneration. I find it interesting the compounds that are the richest colors are among the things best for the eyes.

2. What: BETA-CAROTNE (Leafy greens like Kale and Spinach) 

Study: The Role of Phytonutrients in Skin Health 

More: Beta-carotene (precursor to Vitamin A) is a "photoprotective agent" which means it suppresses and prevents damage done by UV exposure.

3. What: MACA ROOT 

Study: Hypocotyls of Lepidium Meyenii (Maca), a Plant of the Peruvian Highlands, Prevent Ultraviolet A-, B-, and C-induced Skin Damage in Rats 

Quote: "Maca extracts protect the skin of rats against UV irradiations and can be suggested as an alternative means of solar protection."

4. What: SULFORAPHANE (in broccoli and broccoli sprouts)

Study: Sulforaphane mobilizes cellular defenses that protect skin against damage by UV radiation 

More: Sulforaphane is becoming a popular 'new kid' on the nutritional supplement block. The more I learn about the compound the more I am really stoked about its potential in nutritional health. It is found up to 10X more in raw broccoli as compared to cooked.

Quote: "(isothiocyanate sulforaphane) reduces sensitivity to erythema, which is the superficial reddening of the skin, the first sign of sunburn."

Best form of sulforaphane HERE. «

5. What: LYCOPENE (tomato and watermelon) 

Study: Tomatoes protect against development of UV-induced keratinocyte carcinoma via metabolomic alterations 

Study: β-Carotene and other carotenoids in protection from sunlight 

More: A rich carotenoid that gives tomatoes their red color. But, there's actually more lycopene in watermelons! Lycopene not only prevents UV damage, it helps repair it.

Quote: "an optimal supply of antioxidant micronutrients in the skin increases basal dermal defense against UV irradiation, supports longer-term protection, and contributes to maintenance of skin health."

6. What: VITAMIN C (Blueberries/Strawberry/Guava/Citrus) 

Study: Red Raspberry Extract Protects the Skin against UVB-Induced Damage with Antioxidative and Anti-inflammatory Properties 

More: Studies show that long-term intake of optimal dosage of Vitamin C can reduce the potential for sunburn. There was also a study that looked at senior citizens in Southwest US, and found the more citrus they ate, the lower chance of squamous cell carcinoma of the skin.

7. What: MUSHROOMS 

Study: Mushroom extract inhibits ultraviolet B-induced cellular senescence in human keratinocytes 

Quote: "Results clearly showed that the mushroom extract (No. 28) suppressed the ultraviolet B irradiation-induced cellular senescence in HaCaT cells" (Senescence: deterioration of a cell)

More: There are at least 29 bioactive components in mushrooms shown to protect from UVB-induced cellular deterioration (as well as boosting your immune system!)

8. What: EGCG (green tea) EGCG is an "epicatechin", a type of super potent antioxidant

Study: Green tea catechin, epigallocatechin-3-gallate (EGCG): mechanisms, perspectives and clinical applications. 

Quote: "Various animal studies have revealed that treatment with EGCG inhibits tumor incidence and multiplicity in different organ sites such as skin (UV radiation and chemically induced)..."

Quote 2: "EGCG, in a transgenic mice model for skin cancer, has exhibited a preventive effect and/or improvement of the situation"

Quote 3: "EGCG has been shown to possess chemopreventive effects against broad spectrum of carcinogens by inhibiting...UV-induced skin carcinogenesis in the animal model"

Honorable Mention: Pomegranates, Flaxseed Oil, Vitamin D, Grapes (and there are others!)

**Again these foods and compounds are not meant to be a replacement for a clean topical skin sunscreen – ideally from a responsible, organic brand like Annmarie Skincare. The information is meant to support your understanding of what a healthy body is capable of when provided with optimal nutrition.

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To a healing future,

— Rob

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