Even in winter, dermatologists recommend applying sunscreen if you're going to be outdoors for extended periods, such as when cycling, running, or doing other outdoor activities. It turns out that adding certain key vitamins to your diet may also protect you from UV exposure, suggests a recent study.
At the recent meeting of the European Academy of Dermatology and Venereology, researchers presented the results of a study on a form of vitamin B3 that appears promising for protecting skin cells from the effects of ultraviolet light.
They observed the effects of three different concentrations of the vitamin, in a form called nicotinamide, on skin cells that had been taken from participants with non-melanoma skin cancers. The cells were treated for three periods of time: 18, 24, and 48 hours, and then exposed to UVB rays, the type of sunlight that typically causes sunburn with overexposure.
The 24-hour pretreatment before UV irradiation not only provided greater protection to skin cells from UV-induced oxidative stress (the type that can cause DNA damage) but also improved overall DNA repair in skin cells.
The bottom line, the researchers say, is that foods with vitamin B3 might reduce the risks of UV exposure, but since the protective effect is short-lived, it's best to include those foods within 24 hours of exposure. to the sun.
The main caveat here is that this work was done in a laboratory, on isolated skin cells, and not in people. This fact does not rule out the effects, it just makes it impossible to determine the amount of vitamin B3 needed to offer sun protection.
What foods are rich in Vitamin B3?
That being said, the types of foods rich in this vitamin have many excellent nutritional properties, so they are worth adding to your diet anyway; UV protection would simply be a bonus.
Also known as niacin, vitamin B3 is found naturally in meats such as chicken, turkey breast, salmon, and beef liver . Vegetarians and vegans may find it more difficult to meet their daily requirements without supplements, but adding more beans and grains can help. The National Institutes of Health recommends a daily intake of 16 mg NE (niacin equivalents) for men and 14 mg NE for women per day.
Generally speaking, a varied diet that includes poultry, meat, eggs, nuts, legumes, and grains will provide adequate amounts of niacin. Also, most multivitamins will cover your B3 needs, so if you're already taking one, check the label to make sure. As always, talk to your doctor before starting any new supplements.