The sun is an essential part of our daily lives, helping our skin produce vitamin D, which in turn offers tremendous health benefits. However, too much sun exposure can lead to sunburn and increase the risk of skin cancer, such as melanoma. It is common knowledge that fruits should be a part of a well-balanced and healthy diet, but there is one particular fruit you need to be cautious of when spending a day in the sun: citrus fruits, specifically oranges and grapefruits.
Citrus fruits, like oranges and grapefruit, mangoes, and figs, contain chemicals called furocoumarins which can increase the risk of melanoma, the most dangerous type of skin cancer. According to research conducted at Warren Alpert Medical School of Brown University, people who consumed large amounts of oranges, grapefruits, and their juices had a 36% higher chance of melanoma as opposed to those who abstained from these fruits.
What Makes Citrus Fruits a Risk?
Citrus furocoumarins make the skin more sensitive to the ultraviolet (UV) radiation found in sunlight. Grapefruit, in particular, displayed the highest association with melanoma risk. It’s important to note that these fruits and their juices were not linked to other types of cancer.
Moreover, the research suggests that if you experienced frequent sunburns during your childhood, your risk of melanoma from citrus fruits may be higher than those who spent more time indoors during their formative years.
Think Twice Before That Glass of Orange Juice
Now, this doesn’t mean you should ban citrus fruits entirely from your diet, as they provide valuable vitamin C and other essential nutrients. The key is to be mindful of when you plan to consume them. On days when you know you’ll be spending an extended period in the sun, such as during a beach vacation or a day of yard work, you might want to leave the citrus fruits on the counter.
Foods That May Lower Skin Cancer Risk
Instead of reaching for that glass of orange juice, consider incorporating these foods and beverages that have been linked to a reduced risk for skin cancer:
- Coffee: A study conducted by the National Cancer Institute found that coffee has natural chemicals that can reduce skin cancer risk by about 20%, especially if you consume up to four cups a day.
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Green tea: Lab tests in Scotland have discovered that epigallocatechin gallate, a compound in green tea, can cause skin tumors to disappear.
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Blueberries, apples, pears, and other non-citrus fruits: A study in Connecticut suggests that eating a variety of fruits can help your body fight skin cancer.
Always remember, moderation is key. Keep that in mind when it comes to both sunshine and citrus fruits. A balanced lifestyle goes a long way to maintaining your overall health and reducing your risk of developing various forms of skin cancer. Stay aware of your sun exposure and the types of fruits you consume to best protect yourself from melanoma.
