Sunburn Protection with Lycopene-Rich Foods
It’s June, meaning warmer days and more sun exposure when spending time outdoors. While sunscreen and protective clothing are essential tools in the fight against sunburn, did you know that your diet can also play a significant role in protecting your skin against UV rays?
Specifically, lycopene, a powerful antioxidant found in various red and pink fruits and vegetables, reduces the severity of sunburns.
Lycopene is a carotenoid, a natural pigment that gives certain fruits and vegetables their red or pink color. Lycopene is a phytochemical with powerful antioxidant properties which help neutralize harmful free radicals in the body. These free radicals can cause DNA damage and inflammation, including the kind inflicted by UV radiation.
Lycopene is not something that our body produces naturally, so we must obtain it from a diet rich in colorful fruits and vegetables!
According to research, increasing your lycopene intake can significantly reduce the severity of sunburns. Studies indicate that a diet rich in lycopene can decrease sunburn severity by about 40%. This was observed by less redness and inflammation of the skin after exposure to UV light.
The sun protection of lycopene isn’t immediate, but requires a consistent intake over time. It takes at least 10 weeks of consistent lycopene intake for it to accumulate in the skin to offer significant sun protection. This timeframe suggests it’s best to start eating more lycopene-rich foods near the early springtime to prepare for the summer months!
What food source is the highest in lycopene?
Tomato paste stands out for the best dietary source of lycopene. Just two tablespoons (40 grams) of tomato paste daily for 10 to 12 weeks can provide the amount of lycopene needed to enhance your skin's defense against sunburn.
Tomato paste is a concentrated source of lycopene when compared to raw tomatoes. In a similar way, ketchup is a rich dietary source of lycopene. But be sure to watch for added sugar in this condiment if you eat it regularly.
Food sources of lycopene (mg/100g):
Tomato paste 293
Tomato passata 17.5
Ketchup 17
Tomato sauce 15.9
Condensed tomato soup 10.9
Canned tomatoes 9.7
Tomato juice 9.3
Guava 5.4
Watermelon 4.8
Raw tomato 3
Papaya 2
Pink grapefruit 1.5
Cooking Tips for Increasing Lycopene Absorption:
Lycopene is a fat-soluble nutrient, meaning it’s best absorbed by the body when combined with fat. Additionally, cooking your tomatoes increases the bioavailability of lycopene. A homemade pasta sauce with tomato paste, tomatoes, and extra virgin olive oil is an excellent source of dietary lycopene that’s more bioavailable and easily absorbed. Let that sauce simmer on the stove top with some garlic and onions, and you’ve got yourself a superfood!
Does lycopene have other health benefits?
Yes! And, probably more than we’re even aware of at this point in time. Lycopene has anticancer properties as well. Lycopene reduces the risk of breast, prostate, and kidney cancer. Eating at least two meals weekly of a lycopene-rich tomato sauce has a significant effect at lower cancer risk.
In summary:
Your diet can be a powerful ally in protecting your skin from the sun. By consistently consuming lycopene-rich foods, such as tomato paste, ketchup, guava, and watermelon, you can enhance your skin's natural resilience to sunburn.
For those who are fair-skinned and prone to sunburns, this dietary approach can be particularly beneficial. So, stock up on these delicious, lycopene-packed foods and enjoy the summer sun with an added layer of protection.
References:
Gaby, Alan R., M.D.. Nutritional Medicine, 2nd Edition. Alan R. Gaby, M.D., 04/2017. VitalBook file.
Stahl, W., Heinrich, U., Wiseman, S., Eichler, O., Sies, H., & Tronnier, H. (2001). "Dietary tomato paste protects against ultraviolet light-induced erythema in humans." Journal of Nutrition, 131(5), 1449-1451.
Rizwan, M., Rodriguez-Blanco, I., Harbottle, A., Birch-Machin, M. A., Watson, R. E., & Rhodes, L. E. (2011). "Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial." British Journal of Dermatology, 164(1), 154-162.
Puglia, C., Offerta, A., Rizza, L., Trombetta, D., & Saija, A. (2014). "Lycopene as a natural antioxidant and sun protectant agent against environmental damage." Journal of Cosmetic Dermatology, 13(4), 295-302.
Aust, O., Stahl, W., Sies, H., Tronnier, H., & Heinrich, U. (2005). "Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema." International Journal for Vitamin and Nutrition Research, 75(1), 54-60.
Beliveau, Richard. Gingras, Denis. Foods to Fight Cancer. Penguin Random House, 2017.
