Diet’s Influence on Skin Cancer

Many SaddleBrooke residents are familiar with skin cancer, both melanoma and non-melanoma. Most nonmelanoma skin cancers typically occur in areas exposed to ultraviolet (UV) radiation and are either squamous cell or basal cell cancer (the most common type).

Melanoma is a severe type of skin cancer and can occur anywhere on the body, including areas that are never exposed to UV radiation. It is more common in fair-skinned people and can run in families. Intermittent high-intensity sun exposure is the most dangerous pattern of UV exposure for increasing the risk of developing melanoma.

The best way to prevent skin cancer is to minimize UV radiation exposure, but nutrition is essential in reducing cancer risk. A 2002 study in the Journal of Investigative Dermatology found that UV exposure greases the wheels for skin damage partly by depleting antioxidants in the body. So, replacing these protective substances could bolster the weakened defenses.

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Following a Mediterranean-style diet—which tends to be lower in animal proteins and higher in nuts, seeds, beans, whole grains, fruits and vegetables—is the foundation of a skin-healthy diet. As you plan your meals, consider including the foods that provide the following essential nutrients.

Carotenoids: This group of antioxidants—beta-carotene, lycopene, lutein, and zeaxanthin—may reduce the risk of some cancers.

• Beta-carotene, an orange-colored antioxidant found in carrots, orange cauliflower, winter squash, sweet potatoes, cantaloupe, apricots, and mangoes, reduces cancer risk and supports the immune system’s ability to fight disease.
• Lycopene gives tomatoes their ruby red color and protects them against sun damage, and it can do the same thing for you. Several reports have linked lycopene to a lower risk of various cancers. Canned tomatoes, marinara sauce,
  • and tomato bisque are excellent sources. Sweet sources include watermelon, guava, papaya, apricots, pink grapefruit and blood oranges.
  • Lutein and
    • zeaxanthin—well-known for their protective effects on the eye—also show great promise in skin cancer prevention. An Australian group of almost 300 people who had a history of skin cancer was given 2.9 mg of lutein and zeaxanthin daily for six months. Those who got the carotenoids had an almost 50 percent reduced risk of developing squamous cell carcinoma (SCC) in the subsequent eight-year follow-up. This result was not seen with basal cell cancer. Dietary sources containing both antioxidants include spinach and broccoli.

    Omega-3 fatty acids found in fatty fish such as salmon, sardines, mackerel and rainbow trout reduce inflammation while inhibiting the growth of skin cancers. Good vegetarian sources include walnuts, chia seeds and flaxseed meal.

    Vitamin C may have protective effects against the development of skin cancer and is plentiful in oranges, lemons, limes, strawberries, raspberries, broccoli, red bell peppers and raw, leafy greens.

    Vitamin D (25 mcg) plus calcium may reduce women’s nonmelanoma risk, according to a 2011 National Women’s Health Initiative study. In addition to supplementing vitamin D, include these nutrient-rich foods: Fatty fish, fortified milk and orange juice and whole eggs.

    Dietary vitamin E helps prevent damage from free radicals, absorbs energy from UV light, has potent anti-inflammatory effects and improves the ability of skin and veins to act as protective barriers. Nuts, seeds, spinach and soybeans are excellent sources.

    Zinc increases the level of proteins involved in DNA repair and reduces DNA damage that can lead to cancers. It is readily available in shellfish and legumes such as hummus, chickpeas, lentils and black beans.

    The polyphenols in green tea have potent antioxidant, anti-inflammatory and tumor-inhibiting properties. They have been found to repair DNA in UV-exposed skin, reducing cell damage. A recent study concluded that tea’s polyphenols may significantly reduce skin cancer risk if you drink four to six freshly brewed cups daily.

    All nutrients, except Vitamin D, are readily available from food sources. Whole, minimally processed foods interact in ways science is only beginning to understand. To get a start on the Mediterranean diet, I recommend “Make Every Day Mediterranean: An Oldways 4-Week Menu Plan”, available on Amazon.