UV light shifts our hormones: How food can help support them....AND protect our skin. 11 page PDF in this email!
Why seasonal eating isn't just a "fad diet"....hormone support and skin protection for every season!
In the last few years, seasonal eating has gained popularity, often labeled as a “fad diet.” However, today I want to talk to you about why this approach to nutrition has profound benefits that extend far beyond trendy eating habits.
Today I want to show you some pretty cool correlations between seasonal foods & hormone balance and skin protection. I also made an 11 page PDF for you to download for free that shows how certain spring foods support hormone balance! Keep reading for the article & the free PDF!
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Seasonal eating involves selecting and consuming foods that are naturally in season within your specific region (I like to see within a 4 hour radius if possible & utilizing cellar stable foods in the winter). This practice aligns your diet with light and the natural growth cycles of food, allowing you to enjoy fresher, more flavorful, and nutrient-dense options that can have positive effects on your overall hormone balance and health. (click here for my seasonal eating guide)
Hormone Support
Hormonal Balance: Seasonal foods often provide essential nutrients that support hormone production and regulation, particularly for hormones like cortisol & leptin. For example:
Spring Foods that support spring hormones: Leafy greens, cruciferous vegetables, and fresh berries are rich in vitamins, minerals, and antioxidants that can help manage cortisol levels and support overall hormonal balance.
Nutrient Density: Seasonal foods are often more nutrient-dense and fresher than out-of-season options, making them more effective at supporting skin health:
Antioxidants: Foods like berries, tomatoes, and leafy greens are rich in antioxidants that protect skin cells from UV and oxidative stress.
Collagen Support: Seasonal produce high in vitamin C, such as citrus fruits and kiwi, supports collagen production, keeping skin firm and resilient against environmental stressors.
Hydration: Many seasonal fruits and vegetables have high water content, which is crucial for maintaining skin hydration. Proper hydration helps maintain skin elasticity & overall cellular hydration.
A few specific examples of how food and UV light work together to support the body:
Astaxanthin is a powerful antioxidant that offers several protective benefits against strong UV (and might even enhance the sun's benefits)
Antioxidant Properties: Astaxanthin is known for its strong antioxidant capabilities, which help neutralize free radicals generated by UV exposure. This action helps protect skin cells from oxidative stress..
Protection from Skin Inflammation: By mitigating oxidative stress, astaxanthin can help reduce skin inflammation caused by UV exposure. This can lead to less redness and irritation, promoting a healthier appearance.
Enhanced Skin Elasticity: Astaxanthin has been shown to improve skin elasticity and moisture levels.
Improved Skin Recovery: Astaxanthin aids in skin healing and repair post-UV exposure. It promotes faster recovery of the skin after exposure, helping to maintain its overall health and resilience.
UV Absorption: Some studies suggest that astaxanthin may help absorb UV rays on the skin's surface, providing an additional layer of protection against sunburn and UV damage.
Foods High in Astaxanthin:
Salmon: Wild-caught salmon, especially sockeye salmon, is one of the richest sources of astaxanthin.
Trout: Certain varieties of farmed rainbow trout also contain significant amounts of astaxanthin.
Shrimp: Common shrimp (including pink and white shrimp) are notable sources of astaxanthin.
Crab: Various types of crab, such as king crab and Dungeness crab, contain astaxanthin.
Lobster: Lobster is another seafood option that provides astaxanthin.
Krill: Krill, small crustaceans often used in supplements, are also rich in astaxanthin.
Microalgae: Microalgae, particularly Haematococcus pluvialis, are one of the most concentrated sources of astaxanthin and are often used in dietary supplements.
Seaweed: Certain types of seaweed may also contain astaxanthin, though in smaller amounts compared to seafood.
Spring Produce that can offer some protective benefits for skin:
Carrots: Packed with beta-carotene - which converts to vitamin A in the body, supporting skin repair and maintenance.
Berries: (Strawberries, Blueberries, Raspberries) high in antioxidants, particularly vitamin C and :, which help protect skin cells from UV and improve overall skin health.
Citrus Fruits (Oranges, Grapefruits, Lemons): High in vitamin C, citrus fruits help fight oxidative stress and promote collagen production, essential for skin health and resilience to UV exposure.
Green Tea: While not a food, green tea is rich in polyphenols called catechins, which have been shown to protect the skin from UV and improve skin health.
Red Bell Peppers: High in vitamin C and carotenoids, red bell peppers protect the skin from UV rays and support collagen production, enhancing skin elasticity.
Broccoli: This cruciferous vegetable contains sulforaphane, which has protective effects against UV and can help prevent skin cancer.
One thing that often gets left out of the conversation is the impact of Red & Infrared light, and the ability of these wavelengths to provide protective benefits before sun & after sun exposure (this is why sunrise light is so crucial when you go out into stronger UV later in the day).
I will write a full article on that soon - so stay tuned!
