Boost SPF From the Inside Out!

Vitamin D season is in full swing! While some sun exposure for vitamin D production is great for overall health, getting sunburned is always something to avoid. Everyone knows that excessive UV exposure damages skin. But did you know that the foods you eat regularly can improve your skin’s natural defenses against UV damage? It’s delicious and true!

The main problem with too much UV exposure is that it triggers oxidative damage that affects skin cells by destabilizing DNA. Runaway DNA damage contributes to skin damage and skin cancers. Luckily, the phytonutrients and antioxidants in food can help block oxidative damage to let the body repair DNA damage and maintain cellular health.

- BOOST SPF FROM THE INSIDE OUT -

	NO. 1   GREEN TEA Green tea is full of the antioxidant EGCG, which among other things, has been shown to reduce the risk of developing non-melanoma skin cancers. One study found that drinking 2 cups of tea daily was associated with a 35% decrease in skin cancer risk. Long-term tea drinkers’ skin cancer risk was found to be slashed in half! If you’re the spa-going type, consider this: green tea body wraps may also decrease your risk for developing skin cancer, so drink it, spray it, and slather it on!
	NO. 2 POMEGRANATE SEEDS Ellagic (“Eh-LAH-jik”) acid, the primary phytonutrient in pomegranate seeds, can actually interfere with UV ray’s oxidative damage by reducing inflammation. In fact, ellagic acid not only targets inflammation — it also protects collagen from being broken down by the sun, meaning fewer wrinkles.
	NO. 3 ROSEMARY & BASIL Rosmarinic acid, the primary phytonutrient found in rosemary and sweet basil, is a potent antioxidant, which has been shown to be protective against toxic chemicals and UV radiation. This compound down-regulates inflammatory molecules that kick into gear as a response to UV light, plus it stimulates melanin production, which is our body’s own defence against the sun’s harmful rays.
	NO. 4  GRAPEFRUIT Two of the major antioxidants found in grapefruits, naringenin, and rutin, have been found to prevent the effects of DNA damage from UV radiation. These “flavonoid” antioxidants can neutralize free radicals near DNA strands, protecting them from mutations that lead to skin cancers. Naringenin is found mostly in grapefruit pulp and juice, and rutin is found primarily in the rind, so remember to use that zest.

- NATURAL REMEDIES TO PROTECT YOUR SKIN - 

Buffered Vitamin C is a great form of SPF protection. As an antioxidant, it protects the skin from damaging free radicals from environmental factors such as sun damage and pollution. We recommend taking two capsules twice daily. 

Annatto-E by Designs for Health is a unique tocopherol-free, tocotrienols-only vitamin E supplement, featuring tocotrienols sourced from the annatto tree. This product is great for improving your internal SPF, especially when combined with vitamin C. We recommend taking 300 mg per day.

Resveratrol Youthful Aging has a positive impact on youthful gene expression. This supplement is great for protecting cells against free radical damage and decreasing oxidative stress. We recommend taking 2 capsules per day.

Detox Nutrients contains ellagic acid and green tea extract, which are great at protecting the skin from oxidative damage from the sun. We recommend taking 2 capsules per day.

- SPF MOCKTAIL RECIPE -

For a refreshing TMC Nutritionist-approved mocktail, muddle pomegranate seeds, then pour freshly brewed iced green tea and add a splash of freshly squeezed grapefruit juice. Garnish with basil leaves or rosemary sprigs (“clap” them to bring out the flavour), drink and repeat!

WE’VE GOT YOUR BACK

This guide was written by Dr. Morrison and the health and nutrition experts at The Morrison Center. Our team is dedicated to helping you achieve optimal health through the treatment and prevention of disease.

THE TEAM

JEFFREY A. MORRISON, MD

Dr. Jeffrey Morrison is an award-winning medical doctor, a leader in the field of Integrative Medicine, and champion of a nutritional approach to healthcare

ROBIN FOROUTAN, MS, RDN, HHC Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness.	STEPHANIE MANDEL, NC, HEALTH COACH Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.