Protect yourself from UV rays from the inside out. What are the nutrients that are effective in prevention? ~Nutritionist's Column Vol.90
It's the season when we start to worry about ultraviolet rays.
To avoid damage to the skin and body caused by ultraviolet rays, parasols and sunscreen are must-have items during this time of year.
In addition to external measures, it has become important to also take measures from the inside of the body, such as through diet and nutrients, in order to protect the body from the increasing amount of ultraviolet rays every year.
This time, we will introduce foods and nutrients that are effective in protecting against UV rays.
Types of UV rays that affect the skin
Among the ultraviolet rays, UVA and UVB are the ones that reach the ground and affect the skin.
UVA rays are relatively strong throughout the year, while UVB rays are more prevalent in the summer.
*UVA (ultraviolet A rays)
It is hardly absorbed in the atmosphere and almost entirely reaches the Earth's surface.
It is characterized by reaching the dermis deepest part of the skin, slowly accumulating and causing damage to the skin.
Collagen and elastin are damaged, causing the skin to lose elasticity and leading to wrinkles and sagging.
*UVB (ultraviolet B rays)
Some of it is absorbed in the atmosphere, so the amount that reaches the Earth's surface is less than UVA.
Although it does not penetrate the dermis layer, it can cause redness, pain, and inflammation in the skin within a short period of time.
In addition to skin damage such as sunburn, blemishes, and pigmentation, you also need to be careful about your eyes.
Antioxidant effect to protect the body from UV damage
When exposed to ultraviolet rays, active oxygen is generated, but active oxygen itself is essential for the body.
However, if excessive active oxygen is produced and the body becomes oxidized, skin damage known as "photoaging" appears, such as age spots, wrinkles, and sagging skin.
Not only does active oxygen have a negative effect on the appearance of the skin, it can also cause a variety of other diseases and ailments.
The function of fighting active oxygen and protecting the body from oxidation is called "antioxidant effect."
Antioxidant function is a natural function of the body, but it declines with age.
To compensate for the decreased antioxidant activity, it is possible to obtain it through diet.
-> Oxidation and glycation in the body ~ Nutritionist's Column Vol.69
Foods and nutrients that are effective in protecting against UV rays
Next, we will discuss nutrients and foods with high antioxidant properties that are effective in protecting against UV rays.
Phytochemicals
Phytochemicals such as carotenoids and polyphenols are compounds that produce pigments, aromas, bitterness, astringency, stickiness, and other substances that plants create to protect themselves from external enemies such as insects and the active oxygen that is generated when plants are exposed to ultraviolet rays.
The following phytochemicals are particularly effective against UV damage:
*Lycopene <br data-mce-fragment="1">A type of pigment called "carotenoid" found in plants and animals.
Structurally it has a very strong antioxidant effect and is said to be effective in many beauty and health applications.
It has a high antioxidant effect that suppresses the action of active oxygen, inhibits the production of melanin pigment that causes blemishes, and is recommended for UV protection.
Heating, chopping, or grinding it makes it easier for the body to absorb.
Also, taking it with oil increases its absorption.
●Main ingredients: Tomato, persimmon, watermelon, pink grapefruit, etc.
*Polyphenols <br data-mce-fragment="1">A group of compounds that are widely found in plants and have powerful antioxidant properties.
These compounds are believed to be effective in protecting the skin against damage caused by ultraviolet rays.
In addition, polyphenols have been reported to have anti-inflammatory effects and to reduce the inflammatory response caused by UV rays. Reduction of inflammation may lead to a reduction in redness and pain caused by UV rays.
●Main ingredients: blueberries, soybeans, green tea, cacao, etc.
-> What are "polyphenols" that protect our bodies? Nutritionist's Column Vol.81
-> Adding color to your diet - (The power of plants: phytochemicals) ~ Nutritionist's Column Vol.2 (Part 1)
Omega-3 fatty acids
This nutrient supports the skin's barrier function while also having anti-inflammatory properties, making it ideal for skin problems.
It is expected to maintain healthy skin and also protect the skin from the harmful effects of ultraviolet rays.
●Main ingredients: nuts, sea bass, sardines, yellowtail, mackerel, pacific saury, etc.
-> Is oil the enemy of dieting? What oils are good for the body? ~Nutritionist's Column Vol.76
Vitamins A, C, and E
It exerts an antioxidant effect against the active oxygen generated in the body by ultraviolet rays.
It has the power to help repair damaged skin cells.
*Vitamin A
It is an important nutrient for skin health and helps reduce skin damage caused by UV rays.
Vitamin A also promotes skin renewal and repair, helping to repair damaged skin cells.
Its absorption rate improves when dissolved in oil, so frying it in oil will increase its absorption rate.
●Main ingredients: liver, egg yolk, green and yellow vegetables, etc.
*Vitamin C
It helps reduce skin damage caused by ultraviolet rays.
It suppresses the oxidation of skin, including the action of melanin pigment, and prevents blemishes and freckles.
It also supports collagen synthesis and prevents skin aging caused by UV rays.
If you take a lot at once, it will be excreted in urine, so it is recommended to take it frequently.
●Main ingredients: red peppers, broccoli, cauliflower, kiwi fruit, strawberries, green tea, etc.
*Vitamin E
Also known as the "rejuvenating vitamin," this nutrient is essential for UV protection.
It suppresses the production of active oxygen caused by ultraviolet rays and plays a role in reducing damage caused by ultraviolet rays.
It also strengthens the skin's barrier function, helps retain moisture, and protects the skin from dryness caused by ultraviolet rays.
Taking it together with Vitamin C can provide a synergistic effect.
●Main ingredients: vegetable oil, nuts, pumpkin, grains, etc.
*Vitamin B2
A vitamin that helps regenerate cells in the skin, hair, nails, etc.
It has the effect of suppressing inflammation and is expected to reduce inflammation caused by ultraviolet rays.
It is more effective to take it in small amounts at frequent intervals rather than taking a large amount all at once.
Main ingredients: liver, milk, cheese, yogurt, chicken, fish, lentils, spinach, etc.
-> Getting Vitamins from Food. Essential Nutrients ~Nutritionist's Column Vol.77
Especially during this time of year when the amount of ultraviolet rays is high, it is effective to take two approaches: "protection from the outside" by using sunscreen and parasols, and " protection from the inside" of the body. However, it is not enough to only choose foods with high antioxidant properties.
As always, it is important to eat a balanced diet in moderation.
Prevention is essential when it comes to UV protection.
Why not take this opportunity to review your inner care to protect yourself from UV rays?
GRON's protein blend is packed with essential nutrients and ingredients with high antioxidant properties, as well as proteins that are important for the skin.
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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