Walk down the aisles of your local market and you’ll see plenty of foods that can help stave off heart disease and diabetes, and keep your bones and muscles strong as you age.
Add some skin cancers to that list.
“Some studies show that some antioxidants, such as vitamins A, C, E and carotenoids and selenium, can help prevent some skin cancers,” says Dr. Tanya Nino, a double board-certified dermatologist and the melanoma program director at the Center for Cancer Prevention and Treatment at Providence St. Joseph Hospital in Burbank, California. “These vitamins are antioxidants that work by neutralizing free radicals in cells. Free radicals are unstable molecules that can damage the DNA in our cells.”
Why is attacking cancer at the cellular level so crucial?
“Cancer is out-of-control division of whatever cell is making up the cancer,” says San Francisco dermatologist Dr. Caren Campbell MD, FAAD. “In the case of skin cancer, it’s an out-of-control division or proliferation of a cell that makes up a part of the skin. Melanoma is an overgrowth of the melanin-producing cells melanocytes, and non-melanoma skin cancer is an overgrowth of cells that make up the top layer of skin called the epidermis.”
Skin cancer is the most common cancer in the U.S. with one in five Americans developing it by the time they are 70, according to the Skin Cancer Foundation. Basal and squamous cell skin cancers are the most common types, and start in the epidermis, according to the American Cancer Society.
Regular use of a broad-spectrum SPF 15 or higher sunscreen can help reduce your risk, according to the Skin Cancer Foundation. So might foods with these antioxidants.
Vitamins A, C, E
One study found that increased intake of dietary vitamin A resulted in a decreased risk of cutaneous squamous cell carcinoma. Other studies have found that vitamins C and E can help human skin cells repair themselves after oxidative stress.
“The supplements and foods we consume do impact our bodies on a cellular level and that is the goal when we are trying to prevent cancer,” says Campbell. “We want foods that reduce DNA damage or mutation that lead to cancer as the DNA is the control center of the cell. Food that are termed ‘antioxidant’ help reduce oxidative stressors—free radicals—that cause DNA damage.
Vitamin A, which is converted from beta-carotene, can be found in:
- Tomatoes
- Carrots
- Sweet potatoes
- Squash
- Red bell pepper
- Cantaloupe
- Mango
- Kale
- Spinach
- Broccoli
- Milk
- Eggs
Good sources of vitamin C include:
- Oranges
- Tangerines
- Grapefruits
- Strawberries
- Raspberries
- Kiwi
- Pineapple
- Watermelon
- Guava
- Papaya
- Cabbage
- Cauliflower
- Celery
- Bell peppers
Brussels sprouts
For Vitamin E, focus on:
- Plant-based oils
- Sunflower seeds
- Peanuts
- Almonds
- Asparagus
- Avocado
- Collard greens
- Spinach
Carotenoids
A type of pro-vitamin, according to the National Cancer Institute, carotenoids are a yellow, red or orange substance that is converted to vitamin A and found in foods such as:
- Carrots
- Sweet potatoes
- Dark, leafy greens
- Orange and red fruits such as cantaloupe, mangoes and apricots
Selenium
If fruits and vegetables are not your thing, you might focus on protein-rich foods, many of which are packed with the antioxidant selenium. It is a mineral that is believed to help break down peroxides, which can damage tissues and DNA. These foods contain high amounts of selenium:
- Pork
- Beef
- Turkey
- Chicken
- Fish
- Shellfish
- Eggs
- Brazil nuts
The recommended daily intake of these antioxidants will depend on your gender and age, and any other health conditions or disorders that may affect absorption rates.
Do supplements work?
What if a diet rich in fruits and vegetable aren’t your thing? Antioxidants in pill form might do the trick, although both Campbell and Nino say to tread carefully when going the supplement route.
“I would discourage excessive intake of supplements, because hypervitaminosis can also have adverse effects,” says Nino. Hypervitaminosis is a toxic condition that occurs when there is too much of a vitamin stored in the body.
What’s more, Campbell says that “absorption is not always the same with a supplement versus food sources as there is an interaction between the components of food and the vitamin or mineral being absorbed,” she says. “For example, vitamins A, D, E, and K are considered fat-soluble, meaning they need to be consumed with a fat-containing meal to get absorbed by the body, so dietary sources of the supplements is the best way to ensure proper absorption. Additionally, high doses of the supplements or minerals may prove toxic or have unwanted side effects like dry skin or hair loss. It’s harder to reach these high doses when you are getting them from dietary sources rather than supplements.”
Before taking a supplement, talk to your doctor to ensure there are no dangerous interactions with other medications you take or conditions you have. Your doctor can also guide you on how much to take.
If keeping track of what and how many types of antioxidant-rich foods you’re consuming each week is onerous, Campbell recommends looking at the big picture.
“For my patients, I recommend a Mediterranean Diet,” she says, “as it is easier to follow and is good for anti-aging, cancer prevention and overall health. All of it is interconnected—inflammation, DNA damage, oxidative stress—reduce these and reduce aging, cancer and improve health.”
