Finally it’s here – the long-awaited spring! When the days get longer again, when the first terrace pubs invite you to stay and the mood barometer clearly points upwards, finally the warm season has arrived! The winter clothing gradually moves back to the furthest corners of our wardrobe and makes room for airy clothing and a good mood. As beautiful as the first warm rays of sunshine may be, there are a lot of things to keep in mind. It is important to prepare and protect the skin for the sun as best as possible.
But how much sun is actually healthy for our skin and how can we protect ourselves from the intense sunlight? Nutritive measures are increasingly emerging as a suitable preventative measure to avoid UV-induced oxidative damage. For example, clinical studies document a connection between the substitution of antioxidants and the improvement of skin health, whereby the combination of antioxidant substances is superior to the effect of individual components. With these nutrients in your luggage, you can be sure of a ray of sunshine!
Vitamin C – for strong connective tissue
The well-known vitamin C is certainly an all-rounder when it comes to skin health. It acts in the body as an important water-soluble antioxidant and stimulates the body’s own collagen production. Vitamin C is also indispensable for wound healing disorders because – as mentioned earlier – it is of great importance as an essential co-factor for the formation and storage of collagen and also has an anti-inflammatory effect. A deficiency of vitamin C manifests itself in the form of weak connective tissue and reduced elasticity of the skin. Several studies have confirmed the efficacy of vitamin C in protecting against UVA/UVB radiation and pigment disorders. Excellent vitamin C boosters are provided by acerola cherry, sea buckthorn, paprika, broccoli, green leafy vegetables and citrus fruits.
Vitamin D – “Sun vitamin
At the beginning of the warm season, the body’s own vitamin D production is boosted again. For an optimal supply of vitamin D, the intensity of the UV-B radiation contained in sunlight is decisive, which is also responsible for the tanning of the skin. The “good mood hormone” takes over numerous tasks in the body and also supports the function of the immune system. A sufficient and stable vitamin D balance has a great influence on human well-being. It is therefore important to create the ideal conditions: In our latitudes the optimal conditions prevail between April and September, and in these months only between 11 and 15 o’clock.
A simple rule of thumb for judging whether the intensity of solar radiation is sufficient for vitamin D self-synthesis is to compare one’s shadow with one’s body length: if the shadow is longer than one’s own, the radiation intensity is too low.
Beta-carotene – “Sun protection from within
Carotenoids are a large class of colour pigments very widely used in the plant kingdom. One of the most important carotenoids is beta-carotene, which acts as a bioactive precursor of vitamin A and is referred to as an orange-red secondary plant pigment. Vitamin A increases cell regeneration and skin elasticity and prevents damage to skin cells. The following foods are particularly rich in beta-carotene: carrots, pumpkin, apricots, peach, sea buckthorn and dark green vegetables such as spinach and broccoli. Increased UV exposure can occur not only during the summer and holiday seasons, but also after short outdoor stays. In order to protect the skin from light damage, carotenoids, especially beta-carotene, are used in long-term prophylaxis. An increased supply of carotenoids contributes to evidence-based protection against UV damage to the skin.
Astaxanthin – the “gentle” antioxidant for the skin
Astaxanthin – a carotenoid – is one of the most potent antioxidants. Industrially, astaxanthin is mainly extracted from the green alga Haematococcus pluvialis. In stress situations (high salt content in the water, nitrogen deficiency, high temperatures and UV light) this produces the red pigment astaxanthin, which gives the green algae their characteristic red colour. Scientific studies have shown that astaxanthin not only counteracts hyperpigmentation and wrinkle formation, but also increases skin elasticity and moisture. It can also reduce UV-induced skin damage. According to a Japanese study, the administration of astaxanthin reduces wrinkles around the eyes and the size of age spots on the cheeks. In addition, an improvement in skin texture and an increase in skin moisture and elasticity could be achieved. Overall, astaxanthin supports the preservation of a young skin appearance – even in old age. A true all-rounder.
Green tea – protection against UV-induced skin aging
Leaf extracts from green tea (Camellia sinensis) originate from China and are currently among the best researched plant substances. The antioxidant protective function is based on the effect of phenols, which are classified as secondary plant substances. The epigallocatechin gallate (EGCG) from green tea, which is an essential antioxidant for the epidermis and the underlying tissue layers and protects the skin from UV damage, is of particular importance. Studies have shown that green tea polyphenols reduce the damage to cell structures caused by free radicals.
Conclusion
Human skin is constantly exposed to numerous environmental influences and serves as an effective protective barrier. Our largest and most versatile organ must be protected from the increased formation of radicals, especially in the case of intense sunlight. The combination of various antioxidants, such as vitamins C and E, selenium and zinc protect the skin from oxidative DNA damage. But also the plant kingdom has a lot to offer: A multitude of antioxidative plant substances can prevent UV-induced skin damage. In particular, extracts from grape seeds and green tea have proven to be relevant helpers for the protection of skin structures. While grape seeds are rich in oligomers, proanthocyanidins (OPC), green tea is rich in polyphenols, catechins and epigallocatechin gallate (EGCG). Well then – go outside and enjoy the sun – but only with the natural power substances for the skin!
