Discover how anti-inflammatory foods and antioxidants can help protect your skin during Skin Cancer Awareness Month. Learn how a Blue Zone-inspired diet supports healthy skin from the inside out.
May is Skin Cancer Awareness Month – a crucial reminder that prevention begins not only with sunscreen and shade but with the food on your plate. At Blue Zone Nutrition, we believe in the powerful connection between diet and long-term health outcomes, including the health of your skin.
Skin cancer remains the most common type of cancer in the UK and globally. While UV exposure is a leading risk factor, emerging research shows that a nutrient-rich, anti-inflammatory diet may support the body’s defence mechanisms and reduce skin cancer risk. Let’s explore how you can nourish your skin from the inside out – the Blue Zone way.
What Is Skin Cancer?
Skin cancer occurs when skin cells grow abnormally, typically due to excessive ultraviolet (UV) radiation from the sun or tanning beds. The three main types are:
Basal cell carcinoma
Squamous cell carcinoma
Melanoma – the most serious and potentially deadly
Those with fair skin, prolonged sun exposure, or a history of sunburns face a higher risk. However, lifestyle and nutritional choices also play a vital role in skin health.
The Link Between Diet and Skin Health
Research shows that oxidative stress and chronic inflammation contribute significantly to skin damage and cancer development. Fortunately, antioxidant-rich and anti-inflammatory foods can help neutralise harmful free radicals, support DNA repair, and reduce cellular stress.
Five Nutritional Strategies to Support Skin Health
1. Embrace Colourful Plant-Based Foods
Fruits and vegetables rich in carotenoids (like beta-carotene and lycopene) help protect against UV damage.
Top picks: Carrots, sweet potatoes, spinach, tomatoes, watermelon.
2. Choose Omega-3-Rich Foods
Omega-3 fatty acids have anti-inflammatory properties that may help reduce sun-induced skin inflammation.
Top picks: Sardines, mackerel, walnuts, chia seeds.
3. Eat More Polyphenol-Rich Foods
Polyphenols found in tea, berries, and cocoa have antioxidant and UV-protective effects.
Top picks: Blueberries, green tea, dark chocolate (in moderation).
4. Support Skin Repair with Zinc and Selenium
These essential minerals play a role in skin healing and antioxidant defence.
Top picks: Pumpkin seeds, Brazil nuts, whole grains.
5. Hydrate with Herbal Teas and Water-Rich Foods
Proper hydration supports skin barrier function and detoxification.
Top picks: Cucumber, celery, chamomile tea, watermelon.
Inspired by the Blue Zones
In regions like Ikaria (Greece), Loma Linda (California), Sardinia (Italy), Nicoya Peninsula (Costa Rica), and Okinawa (Japan), people naturally consume diets that support longevity and skin health. These diets are:
Rich in whole, organic plant foods
Low in added sugar and ultra-processed ingredients
High in antioxidants and phytonutrients
Naturally anti-inflammatory
These regions also show low incidence of chronic illness – including certain cancers.
Lifestyle Matters Too
In addition to diet, remember to:
Wear protective clothing and SPF
Avoid peak sun exposure (11am–3pm)
Perform regular skin checks
Stay hydrated and reduce stress – chronic stress weakens skin defences
Take Action This May
As we mark Skin Cancer Awareness Month, it’s the perfect time to reflect on daily choices that impact your skin’s health. While sunscreen protects from the outside, your plate can protect you from the inside.
By adopting a nutrient-rich, Blue Zone-inspired approach to eating, you’re investing in skin that glows with vitality – and a body more resilient against disease.
Written by Milvia Pili (FNTP)
Registered Nutritional Therapist | Blue Zone Nutrition
Helping you eat well, live well, and age gracefully
