Niva Shapira of Tel Aviv University's School of Health Profes sions suggests a way to make fun in the sun safer -- and it's all in our food.

In a study recently published in Nutrition Reviews , Dr. Shapira has shown that a diet rich in antioxidants and omega-3 fatty acids, like the diet eaten in Mediterranean regions where melanoma rates are extremely low, can help protect us from skin cancer.

The sun's rays damage both the skin and the immune system by penetrating the skin and causing photo-oxidation, she explains, affecting both the cells themselves and the body's ability to repair any damage.

Her prescription is to "go Greek" with foods such as olive oil, fish, yogurt and colorful fruits and vegetables to fight the oxidizing effect of the sun, as well as regular applications of sunscreen and appropriate body coverings such as hats, beach coverups, and other sportswear.

Previous research demonstrated that the sun's UV rays damage the skin by exciting its molecules and causing them to become oxidized, says Dr.

For a study at the Baltic Sea, Dr. Shapira and Prof. Bodo Kuklinski of Rostock University organized two groups. One group was provided a drink high in antioxidants, while the other enjoyed beverages such as sodas.

Those who hydrated with the antioxidant-rich drink had fifty percent fewer oxidation products i. MDA in their blood at the end of the two-week period, which included five to six hours of exposure to the sun daily. Further studies proved that these antioxidants, especially carotenoids -- fruit and vegetable pigments like red from tomatoes and watermelons and orange from carrots and pumpkins that accumulate in the skin where they serve as a first line of protection -- had delayed the phenomenon of skin erythema, which indicates the initiation of tissue and DNA damage that can lead to skin cancer.

This information is invaluable, especially in light of climate change, notes Dr. As temperature and humidity get stronger, which aggravates the damaging effect of solar UV rays, it is increasingly difficult for sunscreen alone to protect effectively.

So while covering up, slathering on the sunscreen, and avoiding the sun during peak hours are still important to prevent a burn, consider dietary changes too, to promote skin health. It might be tempting to load up on dietary supplements instead of changing the diet, but according to Dr.

Shapira, supplements are simply not as effective. Foods provide nutrient "synergy," she says. Synergies between the nutrients in your food, which make a significant contribution to health, may contrast with the relative isolation of a vitamin supplement. The research is getting attention: for the first time, the Israeli Cancer Association has included the nutritional information as part of their "Smart in the Sun" advisories.

It's not necessary to move to Greece, Israel or Turkey to get the benefit of the diet. Most of the appropriate foods are stocked in American grocery stores.

Olive oil, fresh fish, fruits and vegetables, red wine in moderation, whole grains, beans and lots of water should be at the top of the shopping list, Dr. Shapira advises. And there are some foods to avoid, she points out.

Go light on red meat, processed foods, and alcohol red wine is preferable , and be wary of foods that contain the photosensitizing compound psoralen, such as parsley, celery, dill, cilantro and figs. Materials provided by American Friends of Tel Aviv University.

Note: Content may be edited for style and length. Science News. Facebook Twitter Pinterest LinkedIN Email. FULL STORY. Drinking to your health Previous research demonstrated that the sun's UV rays damage the skin by exciting its molecules and causing them to become oxidized, says Dr.

RELATED TERMS Mediterranean diet Omega-3 fatty acid Oily fish Raw food diet Olive oil Cod Detox diet Antioxidant. Story Source: Materials provided by American Friends of Tel Aviv University.

Cite This Page : MLA APA Chicago American Friends of Tel Aviv University. Hydration: Hydration levels are increased when consuming a Mediterranean diet due to its high-water content. Additionally, it is important to drink plenty of water for the best results.

Diets high in sugar and animal fats cause generalized inflammation in the body. This inflammatory process increases the work the body must do to repair the cellular stress we experience causing the body to age more quickly overall. The direct effect on the skin is mainly caused by inflammatory processes like acne, and other inflammatory skin disorders which can worsen by a poor pro-inflammatory diet.

Primary skin disease is not cured by your diet, but a poor diet makes your skin condition much worse. Examples of healthy Mediterranean snacks to eat between meals include: a handful of nuts, a piece of fruit, carrots, berries or grapes, Greek yogurt, or apple slices with almond butter.

Below, you will find one of Dr. Zenovia's favorite salad recipes. For the dressing: 2 tablespoons olive oil. juice of one lemon approximately 2 tablespoons lemon juice , sea salt and pepper to taste. Hormonal Skin Shop all Hormonal Acne Hormonal Aging.

Best Sellers. Your cart. Your cart is empty. Trending Posts ACNE Dr. Zenovia Daily Moisturizer with SPF. ACNE Can Resetting Your Hormones Help You Achieve Clear Skin?

Mediterranean Diet Basics The Mediterranean Diet is inspired by the foods eaten in countries around the Mediterranean Sea such as Greece, Turkey, Spain, and Italy. Foods to eat in moderation: Poultry, eggs, cheese, and yogurt.

How This Diet Balances your Skin Reduced Inflammation: One of the main benefits you can receive from following a Mediterranean diet is reduced inflammation in the body. Mediterranean Chickpea Salad Recipe Ingredients: cups canned chickpeas, rinsed and drained 2 cups mixed cherry tomatoes, halved or left whole, if desired 1 large yellow bell pepper, chopped 1 long English cucumber, chopped 1 cup chopped kale 1 small red onion, chopped 2 tablespoons freshly chopped parsley kalamata olives optional For the dressing: 2 tablespoons olive oil.

juice of one lemon approximately 2 tablespoons lemon juice , sea salt and pepper to taste Instructions: In a large bowl, combine the chickpeas, tomatoes, bell pepper, cucumber, kale, red onion and parsley.

Pour the olive oil and lemon juice over the salad ingredients and add the salt and pepper. Toss everything together well and serve, or store in airtight containers in the fridge for up to 3 days for meal-prep.

Paoli, A. Smith, Robyn N. Smith, Robyn, et al. Gegotek, A. Rutin and ascorbic acid cooperation in antioxidant and antiapoptotic effect on human skin keratinocytes and fibroblasts exposed to UVA and UVB radiation. Res : Pierfrancesco, Morganti, Fabrizi Giuseppe, and Cesare Bruno. Pessoa, Ana Flávia Marçal, et al.

Klonizakis, Markos, et al. Alesa, Dalal I. Assarsson, Malin, et al. Subscribe to our newsletter to stay up to date with new features and announcements. You are already subscribed to our newsletter.

By subscribing, you agree to our Privacy Policy and consent to receive news from our company. English Croatian. All products. Favorites of brand friends. Skin type.

The problem. Product type. All sets. Travel Essentials. Shop Products. Cart 0. Nuts and Seeds: Almonds, walnuts, and flaxseeds are brimming with essential fatty acids and antioxidants. They can help maintain skin elasticity and hydration.

Hydration: Sipping on herbal teas and plenty of water, as commonly practiced in the Mediterranean, helps keep your body and skin stay hydrated and flushes out toxins.

The Mediterranean diet isn't just about what you eat but also how you eat it. Meals are typically enjoyed slowly, in the company of loved ones and with a mindful attention to the food, fostering a sense of well-being and reducing stress.

As we know, stress can wreak havoc on your skin, leading to breakouts and other skin issues. So, taking time to savor your food with others is, in itself, a beauty ritual.

In line with a commitment to natural and organic skincare, the Mediterranean diet aligns seamlessly. Rather than chasing after the elusive fountain of youth, this dietary lifestyle along with other healthy lifestyle habits and a healthy skincare routine , all promote the idea that nourishing your body with love and care is the true key to natural and ageless beauty.

So, as you continue your skincare journey, consider embracing the Mediterranean diet, or at least some of its ideas, as a delicious and holistic way to support the health and radiance of your skin. After all, when you feed your body with love and care, it shows in your skin, allowing you to embrace your unique beauty with confidence and grace.

Join the SOLE TOSCANA CUMMUNITY for quality content, discount codes, early access to new product, and more!

For all general inquiries, please contact us at buongiorno sole-toscana. SHOP REVIEWS BLOG ABOUT FAQ. The Mediterranean Diet: A Recipe for Radiant Skin. The Mediterranean Diet Unveiled Imagine yourself strolling along a sun-kissed coastline, with the gentle waves of the azure Mediterranean Sea as your backdrop.

Here are some ways the Mediterranean diet can benefit your skin:. Antioxidant-rich food: the diet is rich in antioxidants, which can help neutralise harmful free radicals in thee body. Healthy fats: the diet emphasises the consumption of healthy fats, such as those found in olive oil, nuts, and fatty fish like salmon.

Omega-3 fatty acids: Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. These essential fats can help reduce inflammation in the body, including the skin, which may lead to calmer, less red, and more even-toned skin.

Hydration: The Mediterranean diet includes many water-rich foods like fruits and vegetables, which can help keep your body well hydrated. Proper hydration is essential for maintaining healthy skin and reducing the appearance of wrinkles and fine lines.

Nuts and Seeds: Almonds, walnuts, and flaxseeds are brimming with essential fatty acids and antioxidants. They can help maintain skin elasticity and hydration.

Hydration: Sipping on herbal teas and plenty of water, as commonly practiced in the Mediterranean, helps keep your body and skin stay hydrated and flushes out toxins. The Mediterranean diet isn't just about what you eat but also how you eat it. Meals are typically enjoyed slowly, in the company of loved ones and with a mindful attention to the food, fostering a sense of well-being and reducing stress.

As we know, stress can wreak havoc on your skin, leading to breakouts and other skin issues. So, taking time to savor your food with others is, in itself, a beauty ritual.

In line with a commitment to natural and organic skincare, the Mediterranean diet aligns seamlessly. Rather than chasing after the elusive fountain of youth, this dietary lifestyle along with other healthy lifestyle habits and a healthy skincare routine , all promote the idea that nourishing your body with love and care is the true key to natural and ageless beauty.

So, as you continue your skincare journey, consider embracing the Mediterranean diet, or at least some of its ideas, as a delicious and holistic way to support the health and radiance of your skin.

After all, when you feed your body with love and care, it shows in your skin, allowing you to embrace your unique beauty with confidence and grace. Join the SOLE TOSCANA CUMMUNITY for quality content, discount codes, early access to new product, and more!

For all general inquiries, please contact us at buongiorno sole-toscana. SHOP REVIEWS BLOG ABOUT FAQ. The Mediterranean Diet: A Recipe for Radiant Skin. The Mediterranean Diet Unveiled Imagine yourself strolling along a sun-kissed coastline, with the gentle waves of the azure Mediterranean Sea as your backdrop.

What exactly is the Mediterranean diet? Nourishing the skin from Within One of the remarkable aspects of the Mediterranean diet is its focus on whole foods rich in antioxidants, vitamins, and minerals. Let's break down some key components: Olive Oil: This liquid gold is a cornerstone of the Mediterranean diet.

The Beauty of Slow and Mindful Eating The Mediterranean diet isn't just about what you eat but also how you eat it. Buon appetito! CHECK OUT OUR MOST POPULAR CONTENT. Ultimate Skin Type Guide. Living in the Present: An Italian Philosophy for Finding Joy. JOIN THE COMMUNITY.

This information is invaluable, especially in light of climate change, notes Dr. As temperature and humidity get stronger, which aggravates the damaging effect of solar UV rays, it is increasingly difficult for sunscreen alone to protect effectively.

So while covering up, slathering on the sunscreen, and avoiding the sun during peak hours are still important to prevent a burn, consider dietary changes too, to promote skin health. It might be tempting to load up on dietary supplements instead of changing the diet, but according to Dr.

Shapira, supplements are simply not as effective. Foods provide nutrient "synergy," she says. Synergies between the nutrients in your food, which make a significant contribution to health, may contrast with the relative isolation of a vitamin supplement.

The research is getting attention: for the first time, the Israeli Cancer Association has included the nutritional information as part of their "Smart in the Sun" advisories. It's not necessary to move to Greece, Israel or Turkey to get the benefit of the diet.

Most of the appropriate foods are stocked in American grocery stores. Olive oil, fresh fish, fruits and vegetables, red wine in moderation, whole grains, beans and lots of water should be at the top of the shopping list, Dr. Shapira advises. And there are some foods to avoid, she points out.

Go light on red meat, processed foods, and alcohol red wine is preferable , and be wary of foods that contain the photosensitizing compound psoralen, such as parsley, celery, dill, cilantro and figs.

Materials provided by American Friends of Tel Aviv University. Note: Content may be edited for style and length. Science News. Facebook Twitter Pinterest LinkedIN Email.

FULL STORY. Drinking to your health Previous research demonstrated that the sun's UV rays damage the skin by exciting its molecules and causing them to become oxidized, says Dr. RELATED TERMS Mediterranean diet Omega-3 fatty acid Oily fish Raw food diet Olive oil Cod Detox diet Antioxidant.

Story Source: Materials provided by American Friends of Tel Aviv University. Cite This Page : MLA APA Chicago American Friends of Tel Aviv University. ScienceDaily, 17 August American Friends of Tel Aviv University. SPF on your plate: Researcher connects the Mediterranean diet with skin cancer prevention.

Retrieved February 14, from www. htm accessed February 14, Explore More. Omega-3 Fatty Acids Appear Promising for Maintaining Lung Health. July 20, — Omega-3 fatty acids, which are abundant in fish and fish oil supplements, appear promising for maintaining lung health, according to new evidence from a large, multi-faceted study in healthy adults.

Alzheimer's Study: A Mediterranean Diet Might Protect Against Memory Loss and Dementia. May 6, — Alzheimer's disease is caused by protein deposits in the brain and the rapid loss of brain matter. But a Mediterranean diet rich in fish, vegetables and olive oil might protect the brain from these Mediterranean-Style Diet Linked to Better Thinking Skills in Later Life.

Closely adhering

Healthy fats: the diet emphasises the consumption of healthy fats, such as those found in olive oil, nuts, and fatty fish like salmon. Omega-3 fatty acids: Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids.

These essential fats can help reduce inflammation in the body, including the skin, which may lead to calmer, less red, and more even-toned skin. Hydration: The Mediterranean diet includes many water-rich foods like fruits and vegetables, which can help keep your body well hydrated. Proper hydration is essential for maintaining healthy skin and reducing the appearance of wrinkles and fine lines.

Remember that while the Mediterranean diet can play a significant role in promoting skin health and appearance , other factors also contribute to maintaining healthy skin, such as wearing sunscreen, staying hydrated, getting enough sleep, and avoid smoking and alcohol consumption.

Sign up to personalised diet plan here:. An increase in fluids may help with your hydration and make your complexion appear less dry," registered dietitian Tina Bauermeister told INSIDER. Just keep in mind that even though munching on fruits and veggies is a great way to keep your skin feeling and looking good, it's not a substitute for also drinking plenty of water while following any diet.

If you're following the Mediterranean diet properly you're probably eating plenty of antioxidant-rich foods like berries and nuts. And these snacks might protect your skin from aging before its time.

Blueberries rank number one in antioxidants, followed by beans, other berries, prunes, and pecans," said Dr. If you're looking for delicious and easy way to squeeze more antioxidants into your diet, consider sprinkling a handful of blueberries and pecans onto your morning oatmeal or lunchtime salad.

Read More: 10 of the best things to eat for breakfast on the Mediterranean diet. By now, science has recognized the importance of keeping the good bacteria in our guts happy and healthy. The foods recommended in the Mediterranean diet are actually well-suited for supporting a healthy microbiome.

A diverse and healthy gut microbiome has been linked to decreased inflammation and improvements in certain skin conditions, such as eczema, rosacea, and acne," registered dietitian Bari Stricoff , MSc, told INSIDER. It's always a good idea to incorporate more fruits and vegetables into your diet.

Plus, focusing on getting enough fiber can have a positive effect on your gut and skin. It's not just about what's on your plate — it's also about what's not on it. Those who follow the Mediterranean diet are supposed to lessen their consumption of refined sugar-heavy and processed foods that have been linked to skin irritation.

If you're aiming for a glowing complexion, try to limit your intake of refined sugar and processed treats while ramping up your consumption of plants, whole grains, and healthy fats.

Read More: 1 0 scary things that happen to your body when you eat too much sugar. Legumes are a filling and delicious part of the Mediterranean diet that add healthy bulk to plant-based meals. Plus, they might even help your complexion stay radiant. These foods may help to reduce blood pressure, which in turn may help your skin and complexion," said Bauermeister.

If skin redness and irritation is a concern for you, piling your plate with legumes might be helpful. You can try Mediterranean diet-friendly foods like hummus and raw veggies, lentil soup, or homemade baked beans.

Psoriasis is a skin condition that can cause scaling and red patches on the skin. Choosing cold-pressed olive oil and eating some of it raw, on salads for example, will ensure the highest antioxidant dose.

Olive oil is also a wonderful ingredient for homemade beauty products, such as hair and facemasks, shampoos and conditioners, Lotion, body oils, and soaps. It is packed with vitamin E, monounsaturated fats, and antioxidants and is extremely nourishing and moisturizing for your skin and hair.

Olive oil consumed in and out will make your skin youthful and healthy when consumed regularly. One of the main benefits you can receive from following a Mediterranean diet is reduced inflammation in the body. The foundation of the Mediterranean diet is fresh foods, whole grains and healthy fats and proteins which will lower inflammation and can even help skin inflammatory diseases such as eczema, acne and psoriasis.

A Mediterranean diet contains a naturally low glycemic index with fresh ingredients which can help stabilize oil production in skin. A high glycemic index increases inflammation, hormones and oil production which can cause clogged pores and oily skin. Fish, olive oil and vegetables are ideal to help control acne flare ups.

Many foods included in this diet have high levels of antioxidants focusing on the high intake of vegetables and fruits. Antioxidants taken orally through fruits and vegetables can be very effective in keeping skin healthy, supporting collagen, and improving circulation.

Antioxidants are essential for fighting against free radicals inside the body, repairing damaged skin and reducing signs of aging.

Pairing the Mediterranean diet with topical forms of antioxidants such as a Vitamin C can improve your complexion. Hydration levels are increased when consuming a Mediterranean diet due to its high-water content.

Additionally, it is important to drink plenty of water for the best results. If you're following the Mediterranean diet properly, you're probably eating plenty of antioxidant-rich foods like berries and nuts.

And these snacks might protect your skin from aging before its time.