The Beauty Diet (17 page)

skin structure, and texture. Two groups of women consumed either a high-flavanol or low-flavanol drink. UV-induced redness and irritation were decreased significantly in the high-flavanol group, by 15 percent and 25 percent, after 6 and 12 weeks of "treatment." No change was seen in the low-flavanol group. Researchers concluded that dietary flavanols from cocoa contribute to photoprotection. (For more on the benefits of cocoa flavanols, see the information on dark chocolate in
Chapter 2
.)

This beauty beverage has many benefits, but most people don't know it is an edible sunscreen. Studies suggest that the polyphenols in green tea are photoprotective and can prevent photoaging. The polyphenols in green tea inhibit sunburn, inflammation, immunosuppression, and oxidative stress due to exposure to ultraviolet light. This is true for both topical treatment and oral consumption of green tea polyphenols.

In early studies, oral selenium markedly protected mice against UV damage and increased the levels of antioxidant enzymes in their skin. Selenium preserves tissue elasticity and helps protect the body from skin cancer caused by sun exposure. Selenium supplements may pose risks, however, so be sure to choose food sources of selenium. Among my Top 10 Beauty Foods, oysters and salmon contain significant amounts of selenium. Other sources of selenium include tuna, crab, whole wheat bread, wheat germ, garlic, eggs, and brown rice. (For more information on selenium, see
Chapter 2
.)

Studies have shown that fish oil—which is rich in omega-3 fatty acids—has a photoprotective effect on skin. A diet rich in omega-3s raises the skin's threshold of response to ultraviolet light, so sunburn is less severe. In one study, individuals added fish oils to their diets, while the other study group received a placebo. After four weeks, researchers discovered a small increase in the MED (minimal erythema dose, or the smallest amount of UV radiation needed to cause sunburn) among individuals in the fish oil group. Researchers determined that these findings corresponded to a Sun Protection Factor (SPF) slightly greater than one. In other words, a low dose of fish oils was found to protect against the sun's rays. Other research has found similar results. Among my Top 10 Beauty Foods, you can obtain omega-3 fatty acids from salmon, spinach, and walnuts. Other sources include mackerel, herring, sardines, trout, flax, hemp seeds, pumpkin seeds, soybeans, and whole grain products. (For more information on the essential fatty acids, see
Chapter 1
.)

Do vitamins in sunscreens provide additional protection against damage caused by the sun's ultraviolet rays? At least one study suggests yes: a combination of vitamins C and E in sunscreens can be beneficial.