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Walk down the aisles of your local market and you\u2019ll see plenty of foods that can help stave off heart disease<\/a> and diabete<\/a>s, and keep your bones and muscles strong as you age<\/a>.<\/p>\n Add some skin cancers to that list.\u00a0\u00a0<\/p>\n \u201cSome studies show that some antioxidants, such as vitamins A, C, E and carotenoids and selenium, can help prevent some skin cancers,\u201d says Dr. Tanya Nino<\/a>, a double board-certified dermatologist and the melanoma program director at the Center for Cancer Prevention and Treatment at Providence St. Joseph Hospital in Burbank, California. \u201cThese vitamins<\/a> are antioxidants that work by neutralizing free radicals in cells. Free radicals are unstable molecules that can damage the DNA in our cells.\u201d\u00a0<\/p>\n Why is attacking cancer at the cellular level so crucial?<\/p>\n \u201cCancer is out-of-control division of whatever cell is making up the cancer,\u201d says San Francisco dermatologist Dr. Caren Campbell MD, FAAD<\/a>. \u201cIn the case of skin cancer, it\u2019s an out-of-control division or proliferation of a cell that makes up a part of the skin. Melanoma is an overgrowth of the melanin-producing cells melanocytes, and non-melanoma skin cancer is an overgrowth of cells that make up the top layer of skin called the epidermis.\u201d\u00a0<\/p>\n Skin cancer<\/a> is the most common cancer in the U.S. with one in five Americans developing it by the time they are 70, according to the Skin Cancer Foundation<\/a>. Basal and squamous cell skin cancers are the most common types, and start in the epidermis, according to the American Cancer Society<\/a>.<\/p>\n Regular use of a broad-spectrum SPF 15 or higher sunscreen<\/a> can help reduce your risk, according to the Skin Cancer Foundation<\/a>. So might foods with these antioxidants.<\/p>\n One study<\/a> found that increased intake of dietary vitamin A resulted in a decreased risk of cutaneous squamous cell carcinoma. Other studies<\/a> have found that vitamins C and E can help human skin cells repair themselves after oxidative stress.<\/p>\n \u201cThe supplements and foods we consume do impact our bodies on a cellular level and that is the goal when we are trying to prevent cancer,\u201d says Campbell. \u201cWe want foods that reduce DNA damage or mutation that lead to cancer as the DNA is the control center of the cell. Food that are termed \u2018antioxidant\u2019 help reduce oxidative stressors\u2014free radicals\u2014that cause DNA damage.<\/p>\n A type of pro-vitamin, according to the National Cancer Institute<\/a>, carotenoids are a yellow, red or orange substance that is converted to vitamin A and found in foods such as:<\/p>\n If fruits and vegetables are not your thing, you might focus on protein-rich foods, many of which are packed with the antioxidant selenium. It is a mineral that is believed to help break down peroxides, which can damage tissues and DNA.\u00a0These foods contain high amounts of selenium:<\/p>\n The recommended daily intake of these antioxidants will depend on your gender and age, and any other health conditions or disorders that may affect absorption rates.<\/p>\n What if a diet rich in fruits and vegetable aren\u2019t your thing? Antioxidants in pill form might do the trick, although both Campbell and Nino say to tread carefully when going the supplement<\/a> route.<\/p>\n \u201cI would discourage excessive intake of supplements<\/a>, because hypervitaminosis can also have adverse effects,\u201d says Nino. Hypervitaminosis is a toxic condition that occurs when there is too much of a vitamin stored in the body.<\/p>\n What\u2019s more, Campbell says that \u201cabsorption is not always the same with a supplement versus food sources as there is an interaction between the components of food and the vitamin or mineral being absorbed,\u201d she says. \u201cFor example, vitamins A, D, E, and K<\/a> are considered fat-soluble, meaning they need to be consumed with a fat-containing meal to get absorbed by the body, so dietary sources of the supplements is the best way to ensure proper absorption. Additionally, high doses of the supplements or minerals may prove toxic or have unwanted side effects like dry skin or hair loss. It\u2019s harder to reach these high doses when you are getting them from dietary sources rather than supplements.\u201d<\/p>\n Before taking a supplement, talk to your doctor to ensure there are no dangerous interactions with other medications you take or conditions you have. Your doctor can also guide you on how much to take.\u00a0<\/p>\n If keeping track of what and how many types of antioxidant-rich foods you\u2019re consuming each week is onerous, Campbell recommends looking at the big picture<\/a>.<\/p>\n \u201cFor my patients, I recommend a Mediterranean Diet<\/a>,\u201d she says, \u201cas it is easier to follow and is good for anti-aging, cancer prevention and overall health. All of it is interconnected\u2014inflammation, DNA damage, oxidative stress\u2014reduce these and reduce aging, cancer and improve health.\u201d\u00a0<\/p>\n<\/div>\n\nVitamins A, C, E<\/strong><\/h2>\n
Vitamin A, which is converted from beta-carotene, can be found in:<\/h3>\n
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Good sources of vitamin C include:<\/h3>\n
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Brussels sprouts\u00a0<\/li>\n<\/ul>\nFor Vitamin E, focus on:<\/h3>\n
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Carotenoids<\/strong><\/h2>\n
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Selenium<\/strong><\/h2>\n
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Do supplements work?<\/h2>\n
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