Sunshine is more than just a source of light, it’s a vital part of life that brings numerous benefits to our bodies and minds. The key to enjoying the sun safely is finding the right balance between protection and care. This is where castor oil—a natural, nutrient-rich option—comes into play as both a gentle SPF and a soothing after-sun treatment.
At iAMA, we have felt that there is something more to skin protection than the sunscreen on the market and that our aggressive approach to sun protection neglects to use our body’s own natural abilities.
In this blog, we will discuss how to protect your skin from the sun without the use of sunscreen.
Dangers of high SPF
This Environmental Working Group (EWG) article What’s Wrong with High SPF? makes some great points:
- Sunscreens with SPF above 30-50 are pointless
- High SPF sunscreens still don’t protect well against harmful UVA rays
- High SPF sunscreens give you a false sense of security
- Ingredients in high SPF sunscreens pose more health risks
Remember to make your purchasing decisions based on what’s best for you, not advertising.
Sun protection from nutrition
Did you know that what you eat has a huge effect on whether your skin burns in the sun? This may be news to you, but it helps to explain why some people burn much more easily than others.
We recently read this short summary from Natural Standard of Integrative Therapies for Sun Protection and Skin Health, and then delved into some individual studies on nutrients to compile this info.
Which foods protect the skin?
- Lycopene: Tomatoes, red grapefruit, watermelon, guava
- Carotenoids (such as beta carotene): Dark green and orange coloured veggies, like kale, broccoli, carrots, sweet potatoes
- Vitamin C: Papaya, pineapple, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts
- Selenium: Brazil nuts, seafood, turkey, lamb, chicken, Crimini mushrooms, barley, brown rice
- EGCG (epigallocatechin-3-gallate): green tea is the highest in EGCG, but white tea and oolong tea also contain this nutrient
- Omega-3 fatty acids, specifically EPA and DHA: fatty fish, such as salmon, mackerel, anchovies, sardines, and herring (acronym = SMASH).
How to eat for skin protection
- Eat 5-6 servings of brightly coloured fruits and vegetables daily, emphasising the specific foods listed above. Most people don't achieve this, but by making this change you can protect your skin and reduce your risk of chronic diseases. You are better off getting these nutrients from food, since supplementation does not always provide the same benefits, and in some cases can be harmful.
- Choose high quality, properly brewed green or white tea, 1-3 cups per day. I highly recommend brewing loose tea – the flavour and health benefits cannot be matched by most bagged tea, which use the lowest quality tea leaves and may sit on a shelf for years.
- Supplement with a quality, molecularly distilled fish oil liquid that provides at least 1000mg combined EPA and DHA (read the label) per day. I prefer to get even more, so I take 2-3 teaspoons per day of Ascenta Nutrasea+D.
How powerful is the sun?
The sun is essential for our well-being. It’s our primary source of vitamin D, a crucial nutrient that supports bone health, boosts the immune system, and regulates mood. Just 10-15 minutes of direct sunlight can enable your body to produce enough vitamin D for the day. Additionally, sunlight helps regulate our circadian rhythms, improving sleep quality and mental health. It can even lower blood pressure and increase feelings of happiness.
However, excessive exposure to the sun’s ultraviolet (UV) rays can be harmful. UV radiation, particularly UVA and UVB rays, can penetrate the skin and cause cellular damage. This damage can manifest as sunburn, premature aging, hyperpigmentation, and in severe cases, skin cancer. UV rays break down collagen and elastin, leading to wrinkles, sagging, and loss of skin elasticity. Thus, while sunlight is beneficial, it’s essential to protect the skin from its potential harms.
If you live in a country that don't have sun all year round, like the UK or Canada, it is easy to go overboard when the sun comes out. If the sun was more consistent, you'd find that your body is highly adaptable and can build a tolerance if given some time.
A great way to get ready for summer if you're from a country like this, is to start venturing outside in the sun for 15-20 minutes per day, exposing as much of your skin as you can. Start in the spring, and as the sun gets stronger, your skin will get the message to prepare for summer.
How to calculate the sun protection factor in per cent
(SPF-1)/SPF=%
This is the result for SPF 30 and SPF 60, respectively:
- SPF 30: (30-1)/30 = 96.6% protection
- SPF 60: (60-1)/60 = 98.3% protection
So there is only a difference of 1.7% and not as much as you might think - twice as much.
An SPF rating gives an indication of how much longer you can stay in the sun. For example, a product with an SPF of 15 will allow someone with type II skin to stay in the sun 15 times longer before they start to burn - or a total of 300 minutes (5 hours).
But again, this is not a reality as it is based on laboratory conditions and therefore only a simulation. The sun's rays can vary greatly, so an SPF of 15 does not necessarily give 15 times as much time in the sun for a person with type II skin. You can therefore only use this SPF interpretation as a guideline.
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- Low protection: SPF 6 - 10
- Medium protection: SPF 15 - 20 - 25
- High protection: SPF 30 - 50
- Very high protection: SPF 50+
The suns ray's explained
UV-A
The rays are the least energy-rich, but they reach the deepest into the skin where they break down the elastic fibres.
UV-B The rays are more energetic and it's mainly these rays that scald the skin. These are the rays that SPF sun protection products protect against.
UV-C rays are the most energetic and the most dangerous to the skin. Fortunately, they are filtered out by the ozone layer and don't reach the ground.
Castor oil - a natural protector
Castor oil is extracted from the seeds of the Ricinus communis plant, is a powerhouse of natural ingredients that can help protect and heal the skin. Known for its moisturising and healing properties, castor oil offers a gentle and natural alternative to conventional sun protection and after-sun care products.
It contains a rare property, Ricinoleic Acid
The star component of castor oil, ricinoleic acid, makes up 90% of its fatty acid content. Ricinoleic acid is known for its potent anti-inflammatory properties, which help soothe irritated and sunburned skin. It also forms a protective barrier on the skin, which can reduce the penetration of UV rays, providing a natural, albeit mild, level of sun protection. Its antimicrobial properties can help prevent infections in damaged skin.
Vitamin E
Castor oil is rich in vitamin E, a powerful antioxidant that protects the skin from oxidative stress caused by UV radiation. When UV rays penetrate the skin, they generate free radicals—unstable molecules that can damage cells and accelerate aging. Vitamin E neutralizes these free radicals, preventing cellular damage and supporting the skin’s natural repair processes. This makes vitamin E a crucial component in both sun protection and after-sun care.
Omega-6 and Omega-9 Fatty Acids
These essential fatty acids are vital for maintaining the skin’s health and resilience. Omega-6 (linoleic acid) plays a key role in reinforcing the skin’s moisture barrier, preventing dehydration, and reducing inflammation. Omega-9 (oleic acid) enhances the skin’s softness and elasticity, helping it recover from sun exposure. Together, these fatty acids keep the skin hydrated, supple, and protected from environmental stressors.
Triglycerides (Tricinolein)
Castor oil contains unique triglycerides, such as tricinolein, which act as emollients, locking in moisture and keeping the skin smooth and hydrated. Tricinolein’s ability to retain moisture is particularly beneficial after sun exposure when the skin tends to lose hydration, becoming dry and flaky. By maintaining moisture levels, castor oil helps the skin recover quickly and prevents peeling.
With its rich blend of ricinoleic acid, vitamin E, and essential fatty acids, castor oil offers a unique combination of sun protection and after-sun care. It’s a simple, effective, and natural solution that allows you to enjoy the sun’s benefits without compromising your skin’s health.
It has a SPF of 6.
Isn't it dangerous to use Castor oil?
It's natural to think that fats - such as oils - act like grease on a frying pan, and applying oils to your body before going out in the sun is the equivalent of coating your duck in fat and popping it in the oven.
If you slather yourself in oils and go out in the baking sun straight away, you may well risk this effect. However, the difference between natural vegetable oils and such as margarine, is that it is not absorbed by the skin, but simply sits on top of it.
Castor oil on the other hand, is absorbed by the skin within a few minutes, providing a protective effect on par with the skins own sebum.
What ingredients to avoid in supermarket sunscreens
Avoid oxybenzone, avobenzone, octisalate and homosalate, all of which can cause skin irritation and allergic reactions. We recommend downloading the Yuka app, which allows you to scan products and lists the dangerous ingredients.
References:
- Black HS, Rhodes LE. The potential of omega-3 fatty acids in the prevention of non-melanoma skin cancer. Cancer Detect Prev. 2006;30(3):224-32. Epub 2006 Jul 26. Review. PMID: 16872755
- Heinrich U, Gärtner C, Wiebusch M, Eichler O, Sies H, Tronnier H, Stahl W. Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr. 2003 Jan;133(1):98-101. PMID: 12514275
- Jackson MJ, Jackson MJ, McArdle F, Storey A, Jones SA, McArdle A, Rhodes LE. Effects of micronutrient supplements on u.v.-induced skin damage. Proc Nutr Soc. 2002 May;61(2):187-9. Review. PMID: 12133200
- Katiyar SK, Matsui MS, Elmets CA, Mukhtar H. Polyphenolic antioxidant (-)-epigallocatechin-3-gallate from green tea reduces UVB-induced inflammatory responses and infiltration of leukocytes in human skin. Photochem Photobiol. 1999 Feb;69(2):148-53. Review. PMID: 10048310
- Lee J, Jiang S, Levine N, Watson RR. Carotenoid supplementation reduces erythema in human skin after simulated solar radiation exposure. Proc Soc Exp Biol Med. 2000 Feb;223(2):170-4. PMID: 10654620
- Mantena SK, Roy AM, Katiyar SK. Epigallocatechin-3-gallate inhibits photocarcinogenesis through inhibition of angiogenic factors and activation of CD8+ T cells in tumors. Photochem Photobiol. 2005 Sep-Oct;81(5):1174-9. PMID: 15938647
- McArdle F, Rhodes LE, Parslew RA, Close GL, Jack CI, Friedmann PS, Jackson MJ. Effects of oral vitamin E and beta-carotene supplementation on ultraviolet radiation-induced oxidative stress in human skin. Am J Clin Nutr. 2004 Nov;80(5):1270-5. PMID: 15531675
- Pilkington SM, Massey KA, Bennett SP, Al-Aasswad NM, Roshdy K, Gibbs NK, Friedmann PS, Nicolaou A, Rhodes LE. Randomized controlled trial of oral omega-3 PUFA in solar-simulated radiation-induced suppression of human cutaneous immune responses. Am J Clin Nutr. 2013 Mar;97(3):646-52. doi: 10.3945/ajcn.112.049494. Epub 2013 Jan 30. PMID: 23364005
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- Rhodes LE, Durham BH, Fraser WD, Friedmann PS. Dietary fish oil reduces basal and ultraviolet B-generated PGE2 levels in skin and increases the threshold to provocation of polymorphic light eruption. J Invest Dermatol. 1995 Oct;105(4):532-5. PMID: 7561154
- Rhodes LE, O’Farrell S, Jackson MJ, Friedmann PS. Dietary fish-oil supplementation in humans reduces UVB-erythemal sensitivity but increases epidermal lipid peroxidation. J Invest Dermatol. 1994 Aug;103(2):151-4. PMID: 8040603
- Shahbakhti H, Watson RE, Azurdia RM, Ferreira CZ, Garmyn M, Rhodes LE. Influence of eicosapentaenoic acid, an omega-3 fatty acid, on ultraviolet-B generation of prostaglandin-E2 and proinflammatory cytokines interleukin-1 beta, tumor necrosis factor-alpha, interleukin-6 and interleukin-8 in human skin in vivo. Photochem Photobiol. 2004 Sep-Oct;80(2):231-5. PMID: 15362934
- Stahl W, Sies H. Carotenoids and protection against solar UV radiation. Skin Pharmacol Appl Skin Physiol. 2002 Sep-Oct;15(5):291-6. Review. PMID: 12239422
- Stahl W, Heinrich U, Wiseman S, Eichler O, Sies H, Tronnier H. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. J Nutr. 2001 May;131(5):1449-51. PMID: 11340098
- Stahl W, Heinrich U, Jungmann H, Sies H, Tronnier H. Carotenoids and carotenoids plus vitamin E protect against ultraviolet light-induced erythema in humans. Am J Clin Nutr. 2000 Mar;71(3):795-8. PMID: 10702175
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