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【转】由内到外保护皮肤Protecting your skin from the inside out

2019-07-22 10:32:15 来源:唐山市抗癌协会 浏览:235

As cloudy skies start to turn sunnier, you might be checking your stash of sunscreen. But you may also want to see what's in your kitchen, as some foods can help keep your skin youthful and healthy.

"There are definitely foods that we eat that can boost our ability to protect our skin from the sun," said Dr. Patricia Farris, a dermatologist and fellow of the American Academy of Dermatology.
皮肤科医生、美国皮肤病学会会员Patricia Farris博士说:“我们吃的食物能增强皮肤抵抗光照的能力。”
In terms of protecting yourself from sun damage, sun protection is the most important, like wearing a broad-spectrum sunscreen with an SPF of at least 30, along with sunglasses and hats, "but I would put diet right behind that -- and that's because there are so many components that you can consume from foods that have all these different protective effects," said Dr. Rajani Katta, author of "Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet."
在保护我们自己免受阳光伤害方面,防晒是最重要的,比如涂SPF至少为30的广谱防晒霜,戴太阳镜和帽子,“但我会把饮食紧随其后——那是因为很多从食物摄入的成分具有不同的保护作用。”Rajani Katta博士说,他是《Glow:皮肤科医生饮食指南-年轻皮肤饮食》的作者。
Even if you're not sunbathing at the beach, you might have incidental sun exposure as you go about your day, "and so making sure that there are high levels of nutrients in your skin is really going to help limit that sun damage," Katta added.
即便你没有在海滩上日光浴,你在一天中可能会受到同样的日光照射,“因此,确保皮肤营养充足确实有助于减少阳光伤害,” Katta补充说。
Antioxidants: edible sunscreens
Here are several ways in which foods can affect your skin, protecting you against wrinkles, sunburn and skin cancer. But most of the mechanisms relate to antioxidants, antiaging compounds in foods that fight skin damage in different ways.
For example, carotenoids are antioxidants that give pigment to orange and red fruits and vegetables and go by names such as lycopene, lutein and beta carotene. Carotenoids, along with polyphenols like EGCG in green tea, resveratrol in red grapes and ellagic acid in berries, offer natural sun protection.
Carotenoids and polyphenols accumulate in skin and absorb sunlight of various wavelengths, according to Farris. But the skin benefits of these natural compounds are primarily due to their antioxidant activity. Along with antioxidants like vitamin C and vitamin E, they protect against free radical damage to cells that's generated from the sun's UV rays, which can cause skin aging.
For example, free radicals cause damage to proteins including collagen and elastin, which can lead to fine lines, wrinkles, sagging, loss of elasticity and brown spots, according to Katta. Free radicals can also damage lipids in cell membranes, which could lead to sagging as well as rough, dry skin.
例如, Katta说,自由基会对包括胶原蛋白和弹性蛋白在内的蛋白质造成损害,引起细纹、皱纹、下垂、失去弹性和褐色斑点。自由基还可以损害细胞膜中的脂质,导致下垂以及皮肤粗糙干燥。
When antioxidants stop free radicals in their tracks, they also prevent DNA damage, thereby decreasing mutations and reducing the risk of skin cancer, Katta explained.
Katta 解释说,当抗氧化物质阻止自由基时,它们还能防止DNA损伤,从而减少突变,降低患皮肤癌的风险。
And then there are antioxidants' anti-inflammatory effects, which protect against sunburn. For example, carotenoids, polyphenols, vitamins C and E and omega-3 fatty acids deliver anti-inflammatory benefits to skin, which helps to decrease the development of sunburn and may decrease the risk for skin cancer, Farris said.
Supplements as sunscreen?
Though antioxidants from foods confer sun protection to skin, consuming them in supplement form poses risk. Oxidation is a finely balanced process, which means at high levels, antioxidants could morph into "pro-oxidants" and could create more damage, experts say.
Complicating the issue is that different supplements come with different safety profiles. For example, Heliocare is a fern extract with antioxidant activity and has been well-researched, according to Farris. "There are a lot of really good studies that show it reduces sunburn, oxidative stress and DNA damage." It may be beneficial for people at high risk for skin cancer or simply for a tennis player who wants some extra photoprotection, Farris explained.
Edible sunscreens: a shopping list  
For younger-looking skin, your diet should include plenty of antioxidant-rich foods to help decrease sunburn and neutralize free radicals that lead to skin aging and the potential for skin cancer. "Antioxidants in our skin are constantly being used up throughout the day, so it's really important that you constantly replenish that supply of antioxidants through your diet," Katta said.
In addition to providing antioxidant protection, fruits and vegetables boast fiber, which feed bacteria in your gut, making your skin's barrier less prone to irritation and less likely to lose moisture, Katta explained.
Tomatoes 番茄
Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn. In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.
"If you consume about three tablespoons of tomato paste every single day for 10 weeks, at the end of that 10 weeks, you can see that your skin does not manifest the same level of sun damage," Katta said.
While fresh tomatoes are also beneficial, lycopene is actually better absorbed when tomatoes are processed, especially with olive oil. Other lycopene-rich foods include pink grapefruit and watermelon.
Sweet potatoes and spinach 红薯和菠菜
Sweet potatoes and spinach are rich in beta carotene, another carotenoid that helps decrease redness in skin when it is exposed to UV light. Spinach is also loaded with lutein, another skin-protective carotenoid. Other carotenoid-rich foods include carrots, mangoes, apricots, cantaloupe and kale.
Berries, grapes and pomegranate
These fruits offer sun-protective polyphenols: Raspberries, strawberries and pomegranate deliver ellagic acid, while red grapes are rich in resveratrol.
Oranges, grapefruit and kiwi
Oranges, grapefruit and kiwi are loaded with vitamin C, which protects against free radical damage from the sun that can cause skin aging. In one study, higher intakes of vitamin C were associated with fewer wrinkles and less dryness.
Broccoli is also a source of vitamin C as well as the sun-protective compound sulforaphane.
Fatty fish 多脂鱼
A diet rich in omega-3s from fish oil can help make sunburn less severe and may help prevent the development of skin cancer, according to research. Salmon, sardines, herring and trout are all excellent sources of omega-3s.
"When I think about omega-3s, I think about them for their anti-inflammatory properties," Katta said. "It's important to have lots of omega-3 fatty acids in your diet."
Flaxseeds and walnuts 亚麻籽和核桃
These plant-based omega-3s are also important for skin health. They prevent moisture loss from cells, which keeps skin supple, and they are a source of the skin protective antioxidant vitamin E.
Sipping your sunscreen 啜饮防晒
In addition to small diet changes, what you choose to sip may shield your skin from the sun.
Drinking coffee may help lower the risk of malignant melanoma. In one study, four cups of coffee was associated with a 20% decreased risk of the disease.
And green tea contains beneficial polyphenols called catechins, which may help protect skin from sun damage and skin cancer, according to preliminary research. The studies on green tea are "very promising," according to Katta.


吕佩源,男 1962年生,医学博士,博士生导师,现任河北省人民医院副院长兼神经内科主任,主任医师、教授...


陈 刚,男,医学博士,主任医师,教授,研究生导师。现任河北医科大学第三医院副院长兼呼吸内...








刘悦萍 ,1955年出生 本科学历 正高级政工师 河北省急救医学会副理事长(驻会) 曾在新疆驻军某医院任副营职技师...



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