Sunshine, exercise and a nutrient-rich diet are essential to our overall health. Low levels of Vitamin D can affect our immune system, digestion, cardiovascular system, bones and increase our risk for many cancers.
Limited sun exposure without sunscreen is essential for our body to synthesize vitamin D correctly. Try for 15-30 minutes of exposure daily (studies show best benefit between 10AM-1PM) with as much skin uncovered as possible, but DO NOT allow the skin to burn. Sunscreen will block the sun’s rays that are necessary to synthesize the water-soluble Vitamin D3 in our body. Allow skin exposure until it begins to take on a slight pink “warmed” color, but then STOP the exposure.
There are many nutrients that provide protection for our skin: Astaxanthin is the powerful antioxidant that gives wild salmon, lobster and shrimp their red/pink color. Omega 3 fatty acids (wild salmon) are also beneficial for skin protection. Colorful fruits and veggies provide beta carotene (carrots, sweet potatoes, cantaloupe, apricots) and lycopene (tomatoes, watermelon, papaya, pink grapefruit) which are both powerful antioxidants shown to have skin protection factors. Polyphenols in green tea have also been shown in studies to help prevent skin cancer, and people with a higher intake of foods containing selenium (Brazil nuts, grass-fed beef) and zinc (grass-fed beef and lamb, shellfish, legumes) have a lower risk of cancer and better functioning immune systems overall. Vitamin K (leafy greens) is being shown in studies to help manage some cancers and is also essential for absorption of Vitamin D and calcium for bone health.
The most important thing to remember for our health is that just like our body is made of many parts, our health is dependent on many things working together and also being nourished properly with a large variety of foods. Enjoy a colorful menu each day and enjoy some sunshine!
