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The Best Way To Avoid Skin Cancer Is?

Skin, the largest organ in the human body, serves as an outer layer of protection, defending the body against light, extreme heat or cold, injury and infection, while regulating water, lipid stores and body temperature.

Both external influences (sun exposure) and internal influences (an individual’s nutritional status) can compromise the skin’s ability to perform these functions and can lead to diseases such as skin cancer, or the abnormal growth of skin cells.

As you are preparing for your summer vacations or as you sit beside your pool each day, consider some of the following statistics:

Skin cancer is the most common form of cancer in the United States, affecting nearly one in five Americans. In recent years, skin cancer has been diagnosed more than all other types of cancers combined. 1

Basal cell carcinoma (BCC), the most common type of skin cancer, rarely is fatal. Basal cells are located beneath squamous cells and are responsible for the production of new skin cells.

Actinic keratosis is a common precancerous scaly growth or lesion that strongly predicts all major types of skin cancer, with nearly 10% of actinic keratoses leading to squamous cell carcinoma (SCC). SCC is the second most common type of skin cancer. 2   Squamous cells lie just below the skin’s surface (epidermis) and function as its inner lining. Fortunately, there is a high survival rate among SCC patients in the United States.

Melanocytes are in the lower part of the epidermis and produce the pigments that give skin its unique color. Cancer of melanocytes, or melanoma, is the rarest type of skin cancer, accounting for less than 5% of all cases, but it’s also the most dangerous and most fatal. 1 If detected early, the survival rate for melanoma is 98%, but once it metastasizes or spreads to the lymph nodes, the survival rate drops to 62%. 1 The average age at which melanoma is diagnosed is 63 for men and 56 for women. 2

From an economic standpoint, skin cancer costs American taxpayers millions in health care dollars annually.  Although most forms may not be deadly, they can be disfiguring and frightening as they continue to return on the body.

There are several well-established risk factors for skin cancer. The disease is more prevalent in individuals who have fair skin, light eyes, or light hair, possibly because their skin contains less melanin (color pigmentation), which serves as a protective layer from ultraviolet (UV) radiation.

Other risk factors include:

  • Having a family history of skin cancer
  • Having a history of sunburns
  • Living in sunny, warm climates
  • Living at higher elevations where UV rays are the strongest
  • Having abnormal moles, that are irregular in shape and larger than regular moles
  • Having the HPV virus
  • Using acne medicines
  • Having a weakened immune system
  • Having breast cancer

One of the most prominent risk factors for skin cancer is excessive sun or UV exposure. UV radiation can induce premature aging and DNA damage and can act as a tumor initiator to the skin. 5  Nearly 90% of non-melanoma skin cancers are associated with exposure to UV radiation from the sun. 1

One of the lesser-known methods for potentially lowering skin cancer risk is diet. We have years of evidence that a nutritionally enhanced diet may benefit individuals who are at high risk of skin cancer.

Plant-Based Diet
A plant-based diet rich in antioxidants has been associated with a reduced risk of many types of cancers.

Unfortunately, most Americans don’t consume adequate amounts of fruits and vegetables. In fact, only 14.8% to 19.1% of skin cancer survivors are meeting the American Cancer Society’s recommendation to consume at least five servings (or 2 1/2 cups) of fruits and vegetables each day. 6 These recommendations are far less than what a body needs to recover from the onslaught of toxins we inhale, ingest and think each day. We believe that at least 10 servings of vegetables a day is more of what our bodies need.

We believe that the vitamins, minerals, trace minerals and phyto-nutrients in whole foods are the best approach to ensuring our nutritional needs are met. The synergistic effect of many components in the vegetables and fruits are still undiscovered but readily respected.


In a 10-year prospective study, subjects who consumed the highest percentage of fruits and vegetables had a 54% reduced risk of SCC. Eating green leafy vegetables, especially, was associated with decreased risk of BCC tumors. 3

Another study asked people to complete a food frequency questionnaire. High intake of the following micronutrients was associated with a significantly reduced risk of melanoma compared with low intake: vitamins C and D, retinol (vitamin A), alpha- and beta-carotene, cryptoxanthin, lutein, and lycopene. Compared with the lowest levels, high daily intake of the following food groups was associated with a significantly reduced risk of melanoma: 4

  • Fruits: 1.6 or more servings
  • Vegetables: 1.1 or more servings
  • Fruits and vegetables combined: 2.1 or more servings
  • Citrus fruits: 0.6 or more servings
  • Dark green/yellow fruits and vegetables: 0.5 or more servings
  • Omega 3 Foods: 0.3 or more servings

In another study, regular consumption (three or more servings per week) of celeriac and pomegranates was associated with a significantly reduced risk of BCC and SCC. Celeriac, more commonly known as celery root, also was associated with a significantly reduced risk of melanoma. Parsnips, red wine, and red berries, however, were associated with an increased risk of melanoma. 5

Antioxidants found in fruits and vegetables function by eliminating free radicals and reactive oxygen species that can attack DNA and lead to diseases. Vitamins C and E are abundant nutrients in plants that act as antioxidants and may help protect against skin cancer. Vitamin C scavenges free radicals and restores the activity of other antioxidants, enhances the immune system, and hydroxylates lysine and proline in the synthesis of connective tissues proteins, which may alter tumor growth. Vitamin E is an intracellular antioxidant that prevents lipid peroxidation. 6

Practical Applications

The primary defense for protecting yourself from skin cancer is definitely diet related. A secondary line of defense from the sun’s harmful UV rays is to emphasize environmental protection from the sun, such as using healthy versions of sunscreen and wearing protective clothing. Our bodies need some sun for the production of vitamin D but we don’t want our skin to burn. Short periods of sun exposure each day is optimal.

Research shows dietary factors may play a role in the prevention of skin cancer in both rodents and humans. 25 years of research on the Hallelujah Diet reveals powerful testimonies of those who suffered endlessly from skin cancers only to be blessed with a significant reduction in them after adopting the Hallelujah Diet.  Click here if you want to learn more about how diet can reduce your likelihood of getting skin cancer.


  1. Skin cancer facts. Skin Cancer Foundation website. Last updated June 4, 2014. Accessed January 3, 2014.
  2. Siegel R, DeSantis C, Virgo K, et al. Cancer treatment and survivorship statistics, 2012. CA Cancer J Clin. 2012;62(4):220-241.
  3. Ibiebele TI, van der Pols JC, Hughes MC, Marks GC, Williams GM, Green AC. Dietary pattern in association with squamous cell carcinoma of the skin: a prospective study. Am J Clin Nutr. 2007;85(5):1401-1408.
  4. Millen AE, Tucker MA, Hartge P, et al. Diet and melanoma in a case-control study. Cancer Epidemiol Biomarkers Prev. 2004;13(6):1042-1051.
  5. de Vries E, Trakatelli M, Kalabalikis D, et al. Known and potential new risk factors for skin cancer in European populations: a multicenter case-control study. Brit J Dermatol. 2012;167(Suppl 2):1-13.
  6. McNaughton SA, Marks GC, Green AC. Role of dietary factors in the development of basal cell cancer and squamous cell cancer of the skin. Cancer Epidemiol Biomarkers Prev. 2005;14(7):1596-1607.



  1. Don Zimmerman July 20, 2017

    Great article. Can you tell me what are “Healthy Versions of Sunscreen”? Thank you.

  2. Janet Beck July 20, 2017

    Thank you, thank you for your research into this important subject & making it a point to keep us informed.

    My father was a sun-worshipper all his life. Even in retirement in FL, he laid out in the sun. Melanoma was the result, for which he had surgery. ONLY THEN did he stop his long-standing sun habit. It did not kill him, but he learned, the hard way. He was a wonderful, kind, people-loving, people-serving man, but……..

    At almost 74, I live in a coastal SC 55+ retirement community. Sun worshippers abound, thanks to 2 pools & the ocean just 2 miles away. Their skin is tanned & leathery & wrinkled. I wish I could send this article to everyone of them. I quit lying out in the sun when in my 30s, so I’m always the fair-skinned one present in gatherings, even though I walk 2-5 miles every day. For that I wear a hat & where I walk has plenty of trees & shading, so I get some sun but not constant overdoses.

    Even though my husband & I live on a fixed income, I make sure there are plenty of raw fruits & veggies in our home year-round. Just this morning, as I write this, both of us have had a banana, some grapes & a bowl of strawberries.

    I’ve been a “devotee” of HA for many years now & I trust their information & truly rely on it. While I don’t follow their diet completely, it is the basis of what I choose every day to eat & what I fix for our meals, which is plenty of veggies, fruits, beans, nuts, seeds, while cutting out sugar & dairy wherever I can. It’s not always easy, but entirely possible.

  3. Connie Gesser July 20, 2017

    How does a person know if a mole is skin cancer or not?

  4. carolyn b. calhoun July 20, 2017

    Listen people…very simple….you are aware of what causes cancer and how to help protect yourself by foods we eat and STAY OUT OF THE SUN. We should all be smart enough to help avoid many types pf cancers. Let’s be smart.

  5. Jennifer July 25, 2017

    Thank you for the information. It’s a great reminder especially this time of year when everyone is going on vacation.

  6. I am a stage IV melanoma survivor and can tell you that the sun did not cause my melanoma.
    Melanoma is caused by a troubling mind and a bad diet. From this article ” Nearly 90% of non-melanoma skin cancers are associated with exposure to UV radiation from the sun” this may be true but note not for melanoma. Melanoma patients actually live longer buy getting more sun.

  7. Annette Whitworth July 18, 2019

    Thanks for the information on Skin cancer. I did not realize all of this. I will past it along to share with family members. Thanks

  8. Thank you for your very good article.

  9. Don Francis Zimmerman April 16, 2021

    I am asking again. Please tell me what are “healthy versions of sunscreen”. Please respond. Thank you very much.

    • Melody Hord April 16, 2021

      Hi Don, I asked Olin Idol, VP of Health for Hallelujah Diet, if he knew of a truly healthy sunscreen. He did not know one.
      Protective lightweight clothing is a great option. A wide brim sun hat that helps provide shade is good along with sunglasses.
      I have seen people who play golf for hours at a time wearing long sleeved shirts. They can also wear a glove on both hands.

  10. Tamra Shipley April 19, 2021

    Hello, very new here and have been diagnosed with eye melanoma:
    If parsnips, wine and red berries feed melanoma, does that mean it also includes celery, carrots and parsley that are also in the same family as parsnips?
    Thank you

    • Melody Hord April 23, 2021

      Hi Tamra, So sorry for your diagnosis. I could not find much in the sources found below. On first thought, I have heard that carrot juice is good for the eyes because of the beta-carotene. However, Perhaps there are more studies you could locate for a definite answer or perhaps your doctor would know if there are certain foods to avoid.

  11. Those are some astounding statistics regarding skin cancer — the most common form of cancer in the United States, affecting nearly one in five Americans. In recent years, it has been diagnosed more than all other types of cancers combined. Many people do not realize that a whole food plant based diet can lower that risk for skin cancer.

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