Lycopene The same red pigment in lycopene that helps protect the tomato against sun damage may also help protect your skin against sun damage. Several reports have linked lycopene to a lower risk of various cancers. Where to find it : This red-pigmented antioxidant is in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges and other foods. They are also thought to reduce inflammation. Several cancers, including skin cancer, have been strongly linked to chronic inflammation.
Where to find it : Fatty fish such as salmon, sardines, mackerel, herring and albacore tuna are chock full of omega-3s. Walnuts and flaxseed are good vegetarian sources. Polyphenols in Tea Studies have shown that drinking green or black tea can help prevent skin cancer. But the evidence for green tea is stronger, with numerous studies pointing to its benefits. The polyphenols in green tea are plant chemicals with powerful antioxidant, anti-inflammatory and tumor-inhibiting properties, and have been found to repair DNA in UV-exposed skin, reducing cell damage. In the lab, green tea either consumed or applied directly to the skin has helped prevent UV-triggered skin cancer by absorbing UV damage and scavenging free radicals.
Selenium A recent major review of 16 studies involving more than , people reported that those with a higher intake of selenium have a 31 percent lower risk of cancer at any site and a 40 percent lower risk of cancer deaths. Where to find it : Just one to two Brazil nuts a day provide all the selenium you need.
Meats such as chicken and grass-fed beef are also rich in this mineral. Vitamin C Long ago, scientists discovered that some properties of vitamin C make it toxic to cancer cells. While no one has turned up convincing evidence that it prevents skin cancer or cuts skin cancer deaths, general studies have linked higher blood levels of the vitamin with a lower overall risk of cancer deaths.
Beneficial effects of green tea: A literature review | SpringerLink
Where to find it : Get your C from oranges, lemons, limes, strawberries, raspberries and certain vegetables, including leafy greens, broccoli and bell peppers. There have been similar findings with breast, colon and rectal cancer. The skin produces vitamin D in response to sun exposure. But since unprotected sun exposure causes skin damage, you should use food and supplements to get the daily allowance of IU recommended by the Institute of Medicine and The Skin Cancer Foundation for the average person between ages 1 and Look for vitamin D3, the most effective form of the vitamin.
Where to find it : If you can stomach the taste, one tablespoonful of cod liver oil has more than twice the recommended daily allowance of vitamin D. Fatty fish such as salmon, mackerel and tuna are excellent sources as well. Common foods such as milk and orange juice are often fortified with it. And you can get small amounts in egg yolks, beef liver and cheese.
Vitamin E In the diet, this vitamin has many abilities that could make it an effective skin cancer preventive. A proven antioxidant, it helps prevent damage from free radicals, absorbs energy from UV light, has potent anti-inflammatory effects and improves the ability of skin and veins to act as protective barriers. Vitamin E supplements may lead to side effects, such as bruising and bleeding problems.
Where to find it : Rich sources of vitamin E include almonds and other nuts, sunflower and other seeds, spinach, soybeans and wheat germ. Zinc It helps keep the immune system functioning efficiently to fight cancer and other diseases. It also helps activate certain antioxidants in the body. A small study of men in The American Journal of Clinical Nutrition found that just a modest increase in dietary zinc helped replenish antioxidants and restore immune functions in the body.
10 Proven Benefits of Green Tea
It increased the level of proteins involved in DNA repair and reduced the kind of DNA damage that can lead to cancers. Supplements That May Help Though in most instances nutritionists prefer you get your nutrients from foods rather than supplements, two antioxidant supplements have recently produced impressive evidence as skin cancer fighters. Nicotinamide also known as niacinamide is a form of vitamin B3. Several studies by Diona Damian, MD, and colleagues in Australia have catapulted nicotinamide into the public consciousness, sparking a run on vitamin supplement shelves.
Her studies have revealed that nicotinamide reduces the rate of new skin precancers, basal cell carcinomas and squamous cell carcinomas by 23 percent in patients with a history of these lesions. She has also done early research suggesting that nicotinamide may provide similar benefits to melanoma patients.
Green Tea Facts
When UV damages the skin, DNA repair enzymes in the skin launch into repairing the damage, but never succeed in fixing all of it. The remaining damage can lead to skin aging and skin cancers. However, both oral and topical nicotinamide replenish energy supplies in the skin that get depleted by these repairs. Also, UV radiation itself suppresses the immune system, and nicotinamide reduces this suppression. However, Dr. While the research has only used supplements, nicotinamide is also naturally present in small quantities in yeast, lean meats, fish, nuts and legumes.
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It is now also incorporated in many topical agents including sunscreens and cosmetic products. Green tea contains catechins that have science-proven health benefits 2 , 3. This post discusses 13 benefits of green tea and why you should drink it regularly. Keep scrolling. Of these four, EGCG is the most effective in fighting various diseases and health issues. About one-third of the world population is overweight or obese 8. Thankfully, the EGCG in green tea aids weight loss 0.
Bottom Line — Green tea is good for weight loss as it boosts metabolism, helps melt fat, and improves physical performance.
Uncontrolled cell division and spread of abnormal cells cause cancer It is the second leading cause of death in the US It reduces oxidative damage, prevents uncontrolled cell growth and migration, and induces cancer cell death. Diabetes is a global epidemic, and by , it may affect about million people Bottom Line — Green tea catechins help reduce the risk of type 2 diabetes by aiding weight loss, increasing insulin sensitivity, and lowering serum blood glucose levels.
Cardiovascular diseases CVD like heart disease, stroke, and cardiac arrest are the leading causes of deaths every year These diseases are caused due to high LDL cholesterol and serum triglycerides, obesity, and high blood pressure. Green tea helps in the following ways:. Bottom Line — Green tea may help prevent the risk of cardiovascular diseases like heart attack and stroke by lowering total and LDL cholesterol levels, reducing high blood pressure, and aiding weight loss.
Scientists have found that EGCG and l-theanine an amino acid found in green tea have antioxidant properties These compounds help protect your brain and improve brain function, cognition, mood, and attention Bottom Line — The EGCG and l-theanine in green tea improve brain function, mood, attention, and protect from neurodegenerative diseases.
Bottom Line — The antioxidant and anti-inflammatory polyphenols in green tea help maintain good skin and hair health. Polycystic ovarian syndrome PCOS is a hormonal disorder in women High amounts of androgens male hormones , irregular periods, and excessive facial hair are a few characteristics of PCOS.
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Green tea may help in the following ways:. Bottom Line — Green tea antioxidants may help women with PCOS by reducing total body fat, testosterone levels, number of cysts, and cyst layer thickness. Complications from high blood pressure or hypertension claim about 9. Poor diet, inactivity, age, genes, and gender may cause high blood pressure.
Green tea helps in reducing high blood pressure and relaxes the smooth muscles. Bottom Line — Regular consumption of green tea helps reduce systolic and diastolic blood pressure.
13 Health Benefits Of Drinking Green Tea
It paves the path for healing. But chronic or constant inflammation may cause weight gain, allergies, diabetes, arthritis, cardiovascular diseases CVD , and chronic obstructive pulmonary disease COPD , etc. More than million people deal with depression, and 40 million people with anxiety 69 , Green tea can reduce the symptoms in the following ways:.