ISPF nside-Out


Much to our regret, and due mostly to the high concentrations


of man-made


pollutants in the environment, the Earth´s stratosphere has experienced a steady decline of approximately 4% per decade. Such depletion in the ozone layer has translated into more and more harmful ultraviolet radiation passing through the Earth´s atmosphere and thus reaching the planet´s surface where it can wreak havoc on our health, including that of our skin.


As if medium-frequency rays


weren´t enough, we also need to keep in mind that fluorescent lamps, TVs and computers monitors also emit UV radiation, albeit low intensity. Shielding ourselves from any type of radiation is a wise idea, considering that the cumulative effect of long-term exposure is a major cause for concern. Despite the fact that we have religiously applying sunscreen


been


every two hours, seeking shade and wearing protective clothes, UV damage is still taking its toll on us.


This is not


surprising if we take into account the aforementioned factors. Luckily for us, science has found an unexpected, readily available and extremely effective source of extra UV protection: antioxidant-rich foods.


They way antioxidants provide


protection can be best described as a suicidal mission. When skin is exposed to sunlight,


ultraviolet radiation (UV) is absorbed by skin molecules that can generate harmful compounds,


Species or ROS, which are highly reactive molecules


that


called Reactive can


cause Oxygen oxidative


damage. For example, ROS can react with cellular components like cell walls, lipid membranes, mitochondria and DNA, leading to skin damage and increasing


the visible signs of aging. Antioxidants


to stabilize


the ROS molecules by either yielding electron(s)


by


will neutralize them or


destroying these free-radicals. The more antioxidants we eat the greater chance we have of preventing UV rays from causing wrinkles, laxity, hyperpigmentation and/ or


degenerative diseases like cancer.


Antioxidants abound in nature, but among those that have been scientifically proven to considerably boost our UV protection from within we find the following (aim to eat at least one serving per day): Cacao (dark chocolate): contains


4 times as much phenols and catechins (flavonoids) as tea. A study carried out by the Journal of Nutrition indicates that people who consumed high levels of these antioxidants showed decreased sensitivity to UV light, increased cutaneous and subcutaneous blood flow, skin hydration and


thickness, as well as reduced


roughness and scaling. Milk should not be added to the chocolate as it interferes with the absorption of its antioxidants. Recommended dose is 2 ounces of dark chocolate daily. Green and black teas: rich in


polyphenols, one of the most powerful botanical


antioxidants known either today.


The American Academy of Dermatology published a study stating that drinking two or more cups of


black or


green tea reduces the risk of developing squamous cell skin cancer by 30%. Micro-algae:


spirulina, contain Astaxanthin.


a Astaxanthin


the most powerful antioxidant present in nature and has the ability to work as an internal sun protectant. It increases the amount of time you can spend in the sun without getting burned and reduces the risk of developing photo-damage. Lycopene: a red carotenoid that


has a natural SPF of about 3. A study presented


by the British Society of


Investigative Dermatology showed that people who consumed around 55 grams of tomato paste on a daily basis for 12 weeks had 33% more protection against sunburn - the equivalent of a very low factor sun cream - and much higher levels of procollagen, a molecule which gives the skin its structure and keeps its firmness. Foods high in lycopene include watermelon, tomatoes, papaya, pink guava, red bell peppers and pink grapefruit. Watermelon


more than tomatoes. Pomegranates:


contains 40% contains


anthocyanins, tannins and ellagic acid (potent polyphenol compounds). These antioxidants confer protection against the adverse effects of UVB radiation as well as possess strong anti-inflammatory and anti-proliferative properties.


like chlorella and carotenoid called is, perhaps,


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