Melanoma Prevention: A Comprehensive Nutrition Guide

Introduction

A well-balanced diet plays a crucial role in maintaining skin health and potentially reducing melanoma risk. This guide outlines evidence-based nutritional recommendations for optimal skin protection.

Key Dietary Components

Antioxidant-Rich Foods

• Dark leafy greens: Spinach, kale, Swiss chard
• Colorful vegetables: Bell peppers, tomatoes, carrots
• Berries: Blueberries, strawberries, blackberries

Foods Rich in Vitamin D

• Wild-caught fatty fish
• Egg yolks
• Fortified dairy products

Omega-3 Fatty Acids

• Salmon
• Mackerel
• Walnuts
• Flaxseeds

Daily Recommendations

Portions and Timing

1. Consume 5-7 servings of vegetables daily
2. Include 2-3 servings of fatty fish weekly
3. Add 1-2 tablespoons of seeds/nuts daily

Foods to Limit

• Processed meats
• Refined sugars
• Excessive alcohol

Supplementary Considerations

Hydration

• Drink 8-10 glasses of water daily
• Monitor urine color for hydration status

Additional Protection

• Use sunscreen daily
• Avoid peak UV hours
• Wear protective clothing

Consultation Advice

Consult your healthcare provider before making significant dietary changes, especially if you:

• Have existing medical conditions
• Take prescription medications
• Have a history of skin cancer