Researchers in Queensland, Australia tracked the food intake of more than 1,100 adults and assessed the development of precancerous skin spots called actinic keratoses (premalignant actinic tumors of the skin) over the course of four years. The study revealed that people who ate the most fish – at least one four- to five-ounce serving every five days – experienced a nearly 30 percent decrease in actinic keratoses as compared to people who consumed less fish. How does seafood work as an internal sunscreen? Experts say the omega-3s found in fish may protect against inflammation while the vitamin D in fish may regulate cell growth.
In addition to incorporating more fish into your diet, give the following skin-saving articles a read:
The best fish sources of omega-3s are fatty fish, such as salmon, tuna and mackerel. Are you thinking that you don't have the time or budget for fresh fish? With the tasty, growing array of conveniently packaged tuna and salmon, consuming fish at least once per week couldn't be easier or more economical. And don't think just because fish comes in a pouch or can, you're relegated to eating tuna or salmon salad sandwiches; you can delectably dine on elegantly composed salads, ooey gooey quesadillas or tuna melts, and satisfying seafood pasta or rice dishes. Here are three simple skin-saving seafood recipes to include in your diet all year round to reduce your risk of sun damage and skin cancer.
Serves 4 to 6
Recipe courtesy of Bumble Bee
2 (5-ounce) cans or pouches Bumble Bee Skinless and Boneless Pink Salmon
8 ounces dry rotini or spiral pasta, cooked according to package directions, cooled
2 cups cherry tomatoes, halved
2 cups diced cucumber
1 cup cubed mozzarella cheese
1/2 cup pitted Kalamata olives
1/4 cup drained capers
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
1/4 cup shredded Parmesan cheese
1/4 cup red wine or herb dressing or your favorite salad dressing
Combine salmon, pasta , tomatoes, cucumber, cheese, olives, capers, basil, parsley and Parmesan in a large bowl. Toss gently with dressing. Garnish with extra basil or parsley if desired.
Recipe courtesy of StarKist
1 (5-ounce) pouch StarKist Hickory Smoked Tuna
1-1/2 ounces cream cheese, softened
1/2 cup shredded colby-jack cheese blend
1/8 cup roasted red pepper, cut into small strips
1/8 cup thinly sliced green onions
2 burrito-sized flour tortillas
1. In a small bowl, mix tuna, cream cheese, shredded cheese, pepper strips and sliced onions until blended. Spread tuna mixture on one tortilla shell, to the edges. Top with the other tortilla shell.
2. Lightly spray a large skillet with nonstick vegetable spray and heat to medium. Cook for 2 to 3 minutes or until bottom side is golden. Flip and brown the other side. Transfer to a cutting board and cut into 8 wedges and serve.
Recipes courtesy of Chicken of the Sea
1 (9-ounce) package refrigerated cheese tortellini, cooked according to package directions
3 cups assorted fresh cut vegetables such as broccoli florets, yellow squash, bell peppers, red onion, carrots, tomatoes etc.
1 (15-ounce) can artichoke hearts, drained
1/4 cup chopped fresh basil leaves
1 (12-ounce) can drained Chicken of the Sea Chunk Light Tuna in Spring Water
1 cup light roasted garlic and white wine salad dressing
Grated Parmesan cheese
1. In large bowl, combine tortellini, vegetables, artichoke hearts and basil. Gently flake and fold in tuna. Toss with dressing.
2. Cover and refrigerate 30 minutes or up to 24 hours before serving. Toss pasta, garnish with Parmesan cheese and serve.
And you'll see personalized content just for you whenever you click the My Feed .
SheKnows is making some changes!