Skin cancer is the most common cancer in the United States. It is estimated that one in five Americans will develop skin cancer in their lifetime.

However, there are many preventative measures that you can take to reduce your risk of developing skin cancer, one of which is through your food choices.

1. Eat a Mediterranean-style diet

A Mediterranean-style diet is rich in fruits, vegetables, whole grains, legumes, and healthy fats such as olive oil and nuts. This diet has been shown to be protective against a number of types of cancer, including skin cancer.

One study found that people who followed a Mediterranean-style diet had a 30% reduced risk of developing melanoma, the deadliest form of skin cancer.

2. Snack on sunflower seeds

Sunflower seeds are packed with nutrients that are important for skin health, including vitamin E, selenium, and zinc.

Vitamin E is a powerful antioxidant that helps protect the skin from damage caused by free radicals, which can contribute to skin cancer. Selenium and zinc are also important for skin health and can help boost your body’s immune system, which can help protect against cancer.

3. Choose green tea over soda

Green tea is rich in antioxidants called catechins, which have been shown to help prevent skin cancer. One study found that drinking green tea regularly was associated with a lower risk of melanoma.

On the other hand, sugary drinks like soda have been linked with an increased risk of skin cancer. This may be because they are high in sugar and can contribute to inflammation in the body, which can increase the risk of cancer.

4. Add some spice to your life

Spices like turmeric and ginger contain compounds that have been shown to have anti-cancer properties. Turmeric, in particular, contains a compound called curcumin, which has been shown to help prevent skin cancer.

To add some spice to your life, try incorporating turmeric or ginger into your cooking or try drinking a cup of turmeric tea each day.

5. Eat plenty of colorful fruits and vegetables

Fruits and vegetables get their bright colors from compounds called carotenoids, which have been shown to help protect against skin cancer. Some of the best sources of carotenoids include carrots, sweet potatoes, spinach, kale, and tomatoes.

Aim to eat a variety of colorful fruits and vegetables each day to get a wide range of carotenoids.

6. Choose berries over candy

Berries are packed with antioxidants that help protect the skin from damage caused by free radicals. In particular, berries like blueberries, strawberries, and raspberries are rich in anthocyanins, which have been shown to help prevent skin cancer.

On the other hand, candy is typically high in sugar, which can contribute to inflammation in the body and increase the risk of cancer.

7. Use olive oil in your cooking

Olive oil is a healthy source of fat that has been shown to have a number of health benefits, including protecting against skin cancer. One study found that people who consumed more olive oil had a lower risk of developing melanoma.

Olive oil is rich in antioxidants and fatty acids that help protect the skin from damage caused by free radicals.

8. Enjoy a glass of red wine

Red wine is rich in a compound called resveratrol, which has been shown to have anti-cancer properties. Resveratrol has been shown to help prevent the growth and spread of skin cancer cells.

However, it is important to drink red wine in moderation, as excess alcohol consumption can increase the risk of cancer.

9. Choose whole grains over refined grains

Whole grains like brown rice, quinoa, and whole wheat are rich in fiber, vitamins, and minerals that are important for overall health. They have also been shown to help protect against cancer, including skin cancer.

On the other hand, refined grains like white bread and pasta have been linked with an increased risk of cancer, likely due to their high glycemic index.

10. Avoid processed meats

Processed meats like bacon, sausage, and deli meats have been linked with an increased risk of cancer, including skin cancer. This may be because they contain nitrates and nitrites, which can convert into cancer-causing compounds in the body.

Instead, try to choose lean sources of protein like fish, chicken, or beans.

By making these simple dietary changes, you can help reduce your risk of developing skin cancer. However, it is important to remember that a healthy diet is just one part of a healthy lifestyle.

Be sure to also wear sunscreen, avoid tanning beds, and practice other sun safety tips to protect your skin.