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Tuesday, February 9, 2010

Eat this fish to protect your skin from sun damage

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As a kid I used to spend my summer vacation at the beach soaking up the sun. These days, not so much—I’m way too worried about keeping my skin wrinkle-free. But my fiancé Andy’s job keeps him outside in the sun all day long. Not just in the summer, but all year round. Although he wears sunscreen, he’s kind of given up on trying to ward off wrinkles, but skin cancer? That’s scary stuff—and sunscreen can only do so much.

So to help protect our skin we’re adding more salmon and tuna to our diet. (Find delicious salmon recipes here.) The omega-3 fatty acids in oily fish like salmon and tuna can boost your skin’s defenses against UV damage, according to a recent study in the American Journal of Clinical Nutrition. Researchers found that study participants who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

So next time you head to the beach or spend the day in the garden remember your sunscreen and hat, and cook up one of these omega-3-rich recipes for dinner: Find more tuna recipes here.

Mediterranean Tuna Antipasto Salad – Also packed with protein and fiber, this tuna and bean salad is ready in a flash. Serve with warm, crusty bread or pack it in a pita for a sandwich.

Salmon Burgers with Green Goddess Sauce – The key to perfect salmon burgers is to handle the fish delicately: don’t overseason, overhandle or overcook it. Serve over a bed of salad greens with the Green Goddess Sauce dolloped on top or as a traditional burger using the sauce as a spread for the bun.


By Brierley Wright, M.S., R.D.

Brierley’s interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master’s degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.



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Related: uv damage, tuna, sunscreen, skin cancer, salmon, omega-3, healthy eating, fish, eatingwell, eating well, brierley wright

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From the Community…

Comments 1-10 of 13
  • ira's Avatar
    Posted by ira Thu Aug 13, 2009 4:30pm PDT

    What about krill oil caps and fish oil caps for those of us who cannot abide fish....are the benefits similar with these? My triglycerides and HDL/LDL ratio are good.

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  • Delia's Avatar
    Posted by Delia Thu Aug 13, 2009 4:38pm PDT

    SALMOM IS GOOD, BE CAREFUL WITH TUNA IS LOADED WITH MERCURY.FIND ANOTHER FISH WITH OMEGA.

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  • Mandy's Avatar
    Posted by Mandy Thu Aug 13, 2009 5:01pm PDT

    Does frozen fish gives the same benefits as those fresh fish?

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  • Jennifer's Avatar
    Posted by Jennifer Thu Aug 13, 2009 6:54pm PDT

    I take omega-3 supplements because I also can't stand eating fish, although I have been trying to learn, but I can definitely see and feel the benefits of taking it.

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  • Dwms's Avatar
    Posted by Dwms Fri Aug 14, 2009 7:30am PDT

    Molly, thank you so much for the information. I just bought two boxes of FitFlax. My husband and I follow a healthy diet and this is just th kind of food that we need. I eat a salad almost everyday at work, so I will add the FitFlax to it. We do eat fish, too. We actually catch our own. Once again, THANK YOU MOLLY.

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  • ask me's Avatar
    Posted by ask me Tue Aug 18, 2009 9:52am PDT

    Canned sardines are a great source of natural fish oils. It's a popular snack in the Slavic countries, although most Americans seem averse to it. A single can has about 140 calories, and when combined with two slices of French bread and a vegetable, it makes a great lunch that's healthy and filling. It doesn't matter what the fish is packed it, be it water, olive oil, mustard, tomato sauce, or hot sauce. Eat whatever suits your taste, and the calorie difference is very small. The only downside is having fish breath afterwards. Drinking hot tea can help neutralize most of it. If you don't drink tea, chew gum or use mouthwash.

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  • laxey35's Avatar
    Posted by laxey35 Tue Aug 25, 2009 10:46am PDT

    My wife and i are practicing eating healthy. Currently we are taking Kirkland Signature Natural Fish Oil Concentrate with Omega-3 Fatty Acids. We eat plenty fruits and veggies on a daily basis too. Thanks again for encouraging us to eat healthy.

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  • carolyn's Avatar
    Posted by carolyn Thu Oct 29, 2009 9:49am PDT

    A great web page for Salmon oil is:www.caringhands.gnld.net The salmon oil is packed with 8 different fish oil. GNLD has been in business for 50 years, so it is reliable.

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