Melanin In Foods: What It Is Responsible For And How To Increase Its Level In The Body

What is melanin responsible for in the body?

Have you ever wondered what gives your skin its color or causes discoloration on certain parts of your body? The root cause of all this is melanin, a brown to black pigment found in skin, hair, and the iris of the eye.

Melanin is responsible for the diversity of skin color. In addition, the pigment melanin also acts as a protective layer on the skin, protecting it from damage from ultraviolet rays (UV). Curiosity around melanin is due to its cosmetic, social and protective effects on humans. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.201701472R

Melanin (from the Greek melas, melanos - dark, black) is a dark brown or black pigment contained in the hair, skin, as well as in the vascular (including the iris) and retina of the eye. In addition, it is also contained in the internal organs.

Melanocytes are located in the lower layer of the epidermis - these are the cells that produce the brown pigment melanin. This pigment accumulates in keratinocytes and darkens the skin. The process of melanogenesis is responsible for long-term pigmentation, which is designed to protect the epidermis from damage by UV radiation and ensure the functionality of other organs and tissues. In addition, researchers have found that melanin plays an important role in the immune system and the health of other vital body systems.

According to natural history research, skin color changes are an adaptive mechanism. As humans moved through hot environments in search of food, the body had to find ways to cool itself. This need for thermoregulation led to an increase in sweat glands and a decrease in body hair, which in turn made the skin more vulnerable to intense sun, especially in places near the equator.

Darker pigmentation is like natural sunscreen. Those who lived in colder climates had lighter skin because they experienced lower UV radiation and needed skin that allowed sunlight to help the body produce vitamin D naturally.

That is, melanin is a natural skin pigment. The color of hair, skin and eyes in humans and animals is mainly dependent on the type and amount of melanin they have. Special skin cells called melanocytes produce melanin.

We all have the same amount of melanocytes, but some people produce more melanin than others. If these cells produce little melanin, the hair, skin, and iris can be very light. If the cells produce more melanin, then the hair, skin and eyes will be darker. The amount of melanin produced by the body depends on the genes.

When you are in the sun, the body produces more melanin. It helps protect the body from harmful ultraviolet (UV) rays. But this is not enough to completely protect the skin from the sun, which is why it is so important to always use sunscreen.

There are 3 types of melanin:

• eumelanin

  Gives hair, eyes and skin predominantly dark tones. Eumelanin, in turn, can be of 2 types - brown and black. Black and brown hair comes from various mixtures of black and brown eumelanin.

  Blond hair shows that there is a small amount of brown eumelanin and no black eumelanin.

   

• pheomelanin

  Colors pinkish parts of the body such as lips. For example, red hair color is obtained with the same amount of pheomelanin and eumelanin.

   

• neuromelanin

  A dark pigment in the brain that gives color to neurotransmitter cells. It was first described in 1838, but then no one thought it had any function until recent studies showed that the loss of neuromelanin was associated with the progression of Parkinson's disease. It is possible that just as melanin protects the skin from damage, neuromelanin protects against cell death.

   

The amount of pigment in the stroma of the iris determines the color of the eyes. Those with little or no pigment tend to have blue irises. With a little more pigment, the eye color is green, while eyes with a lot of melanin are brown. Lighter eyes tend to be more sensitive to sunlight and are at greater risk for other problems, including macular degeneration. By comparison, people with darker eyes may be at a higher risk of developing cataracts or glaucoma.

In addition, melanin has a large number of other functions and capabilities:

• providing neutralization of free type radicals;

• contributing to the acceleration of biochemical processes and reactions;

• elimination of the influence of stress factors;

• stabilization of immune function;

• maintaining the ideal functioning of the thyroid gland and liver.

The production of melanin depends on many factors:

1. Genetic composition: the descendants of various ethnic races and cultures are genetically predisposed to the development of a certain amount and color of melanin as an inherited trait.

2. Exposure to ultraviolet radiation: The production of melanin is largely dependent on the stimulation of melanocytes by ultraviolet radiation. Melanin acts as a protective shield to prevent damage to the skin from UV rays. People who are exposed to the sun are likely to produce more melanin.

3. Melanocyte Size: The size of melanocytes can vary between individuals. This can cause a significant difference in melanin production in an individual.

Melanin, being the primary determinant of human races, has been a notorious cause of cruel and indiscriminate acts towards humans since time immemorial. However, revolutionary discoveries in science have revealed the real benefits of melanin. Melanin acts as a natural defense against damage caused by the sun's harmful ultraviolet rays. UV exposure is an environmental factor that contributes to skin cancers such as squamous cell carcinoma (SCC), basal cell carcinoma (BCC) and malignant melanoma. Melanin is produced as granules in melanocytes and helps absorb and distribute light energy from ultraviolet rays to protect the genetic material in cells.

Certain diseases can also affect melanin production, such as albinism, which is a genetic disorder in which a person is unable to produce melanin, and vitiligo, which is an autoimmune disease characterized by a progressive loss of melanocytes. People with albinism are vulnerable to skin cancer, especially if their skin is not protected from ultraviolet radiation.

Symptoms, causes and consequences of insufficient melanin

There are nearly ten different types of albinism, a condition that is inherited in an autosomal recessive manner. This means that both parents must have carried one copy of the mutated gene, and the offspring must have received two copies.

1. Oculocutaneous albinism

   A hereditary disease resulting in insufficient or complete absence of pigmentation of the skin, hair and eyes. Albinism is more likely to occur when both parents have a recessive genetic disorder, and this can occur to varying degrees in any ethnic group. In people with this type of disorder, the skin is highly susceptible to sun damage and cancer, as well as visual abnormalities, including involuntary eye movements and sensitivity to light. Those with albinism should wear sunglasses to protect their eyes and use sunscreen.

    

2. Vitiligo

   When parts of the skin lose pigment, patches of white (without pigment) skin are the result. Vitiligo is most noticeable in people with darker skin and usually appears between the ages of 20 and 30. Although the reason for the destruction of these specific melanocytes remains unclear, there are three possible patterns of depigmentation:

   • Focal loss of pigmentation occurs in one or more areas.

   • Segmental - pigmentation is lost on only one side of the body.

   • Generalized - widespread loss of pigment.

    

3. Other types of hypopigmentation

   Another cause of hypopigmentation is skin trauma such as burns or blisters. Depending on the degree, melanin loss can be severe. Treatment for this type of hypopigmentation includes the use of cosmetic camouflage or corticosteroid creams. The good news is that pigment loss may not be permanent, but it will take time to recover.

    

Overproduction of melanin is a common condition for all skin types and can occur anywhere in the body. One of the ways it manifests itself is the appearance of sun spots on the skin exposed to the sun. Treatment can often reduce or remove these mostly harmless spots if they are embarrassing. Freckles are an inherited feature that becomes more noticeable with more sun exposure during the hot months. Melasma is the presence of brown spots on the skin, especially on the face. It is more common in women during pregnancy because it is triggered by hormones.

Let's note some more interesting facts about melanin.

• Melanin deficiency appears to be associated with deafness. For example, in the case of Waardenburg syndrome, which is most common among the Hopi tribe in North America, pigment loss and deafness occur at the same time. The prevalence of this syndrome among Hopi Indians is about 1 in 200.

• The neurodegenerative disorder Parkinson's disease is associated with a lack of neuromelanin in areas of the brain. This is thought to be due to a decrease in dopaminergic pigmented neurons, resulting in decreased dopamine synthesis in the brain.

• Nicotine has a high affinity for melanin-containing tissues and is a precursor to melanin synthesis. It has been suggested that this is due to why nicotine dependence appears to be higher and smoking cessation rates lower in people with darker skin pigments.

How to increase the level of melanin in the body

Melanin is a natural protector against ultraviolet (UV) rays. According to the American Cancer Society, people who have more melanin in their skin have a lower risk of sunburn and skin cancer. Sunburn is a sign that the skin is releasing melanin. This is a way to protect the skin from damage. However, experts also link sun exposure, sunburn, and tanning to skin damage and skin cancer.

No study so far has proven that foods or nutritional supplements can increase melanin levels in humans. However, eating certain nutrients can help protect your skin from UV radiation and skin cancer.

• Tan to increase melanin levels

  Although melanin has some protective properties, tanning is not a safe way to increase melanin levels. According to the Skin Cancer Foundation, sunburn, sunburn and sun exposure significantly increase the risk of skin cancer. In addition, the Skin Cancer Foundation says people shouldn't try to get a "base tan" before vacations or long sun exposure. This pre-tan does not protect against sunburn, but increases skin damage and the chance of developing skin cancer.

   

  Even though people with darker skin have some natural UV protection, the American Academy of Dermatology states that people of all skin tones can get skin cancer and need skin protection from the sun.

  A healthy diet can also help prevent skin cancer, as certain nutrients may provide some protection against skin cancer. Here are some nutrients that studies show may be helpful in producing more melanin in the body.

   

• Tyrosine rich foods

  Melanin is formed as a result of the oxidation of the amino acid tyrosine. In addition, tyrosine is also involved in the production of various neurotransmitters that ensure the transmission of nerve impulses. Since tyrosine is a precursor to melanin, including tyrosine-containing foods such as eggs, meat, chicken, cheese, turkey, and whole grains in your diet can help increase the production of melanin in the body. Tyrosine supplementation may be helpful in some cases, but specialist advice is needed.

   

• Antioxidants

  Antioxidants are substances that can slow or prevent cell damage. In some cases, they may help prevent certain types of cancer. Some research suggests that antioxidants may help mediate UV skin damage and skin cancer. The National Institutes of Health (NIH) suggests that eating more antioxidant-rich foods may help prevent certain types of disease.

  While dietary antioxidants can be very beneficial, getting them from supplements is a controversial topic. Some evidence suggests that high doses of antioxidant supplements may cause health risks, including an increased chance of certain types of cancer. They may also interact with drugs.

  Study: The Role of Antioxidants in Skin Cancer Prevention and Treatment, Antioxidants: In Depth

  Antioxidants have the greatest potential for increasing melanin production. While more research and high-quality trials are needed, some research suggests that antioxidants may help. Micronutrients such as polyphenols or flavonoids that we get from plants serve as powerful antioxidants and can affect melanin levels. Some may help increase melanin while others may decrease it.

  Eat more antioxidant-rich foods like colorful vegetables, dark berries, dark chocolate, and dark leafy greens to get more antioxidants. Taking vitamin and mineral supplements can also help.

   

• Flavonoids

  Flavonoids are nutrients found in almost all fruits and vegetables. These compounds have shown some antitumor properties. One study found that certain flavonoids may help prevent melanoma, the deadliest form of skin cancer. The researchers used several flavonoids, many of which are found in fruits, vegetables and green tea.

  While they may not increase melanin, consuming flavonoids is a great way to help protect skin from damage.

  A person's genetics determine their natural melanin levels and skin color. However, researchers are looking for ways to increase melanin and help prevent skin cancer. A diet rich in antioxidants and flavonoids is a good way to protect against skin damage and skin cancer.

  In addition, people of all skin tones should protect themselves from UV rays by using sunscreen daily and by wearing sunglasses and hats when they are in the sun for long periods.

  https://www.fda.gov/radiation-emitting-products/tanning/risks-tanning

   

• Vitamin A

  Researchers suggest that vitamin A plays an important role in the production of melanin and is an essential ingredient for healthy skin. We can get vitamin A from food, especially beta-carotene-rich vegetables like peas, spinach, sweet potatoes, and carrots.

  Since vitamin A also acts as an antioxidant, some researchers are of the opinion that, unlike any other vitamin, vitamin A can have an effect on melanin production. However, more research is still needed to prove this.

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  "Vitamins for skin and hair: content in food and how to take them correctly" Read more

  At the same time, claims that vitamin A increases melanin levels are still not reliable enough. However, some research suggests that taking vitamin A (especially retinol) may be beneficial for overall skin health. For example, according to a 2014 study, a certain type of carotenoids (the substance that gives orange, red, and yellow vegetables their color) is found in vitamin A.

  You can increase the amount of vitamin A in your body by eating more vitamin A-rich foods such as fish, meat, and orange vegetables (eg, sweet potatoes, carrots, red peppers, tomatoes).

   

  In some cases, supplementation may be necessary. Because vitamin A is a fat-soluble vitamin, it can accumulate in the body, which is why the National Institutes of Health recommends a daily intake of 900 mcg for men and 700 mcg for women. For children, the daily intake of vitamin A should be less.

  Eat foods high in beta-carotene and vitamin A. Add orange and red vegetables such as carrots, tomatoes, sweet potatoes, squash, and red bell peppers to your diet, as well as fruits such as pumpkin, papaya, and melon.

  Carotene does not technically stimulate melanin production, but this fat-soluble pigment will build up in the skin, giving it a natural golden glow. The effect of beta-carotene on skin pigmentation was found to be most effective in lighter skin tones. https://academic.oup.com/jn/article/132/3/399/4687282

   

• Vitamin E

  It is also a vital vitamin for skin health. It works as an antioxidant and can affect melanin production. While there are no studies directly linking an increase in melanin to vitamin E, some research does show that vitamin E can help protect skin from sun damage.

  You can increase the amount of vitamin E in the body by eating foods such as grains, nuts, seeds, vegetables, some fruits, asparagus, avocados, corn.

   

• Vitamin C

  Like vitamins A and E, vitamin C acts as an antioxidant. It can increase melanin production and protect the skin. There are no studies that directly link vitamin C to melanin production. However, according to some reports, vitamin C can increase the production of melanin.

  Consuming foods rich in vitamin C, such as berries, citrus fruits, and leafy green vegetables, can increase melanin production. Taking a vitamin C supplement may also be helpful.

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  Foods rich in both vitamin E and vitamin C include green leafy vegetables, tomatoes, berries, and broccoli. These foods have antioxidant properties, meaning they can help protect the skin from cell damage while stimulating balanced melanin production. To get the highest levels of vitamins from fruits and vegetables, try to eat them raw.

  Herbal products such as turmeric, green tea, and tea tree are high in polyphenoids and flavonoids and can optimize melanin production and help protect the skin. It is worth noting that at the moment there are no studies that directly prove the connection between any herbs and increased melanin production. However, there is no harm in trying some herbs that can potentially protect your skin and possibly increase melanin levels. These herbs can be found in essential oils, dietary supplements, and teas.

   

• oily fish

  Increased melanin production reduces the skin's ability to absorb vitamin D when naturally exposed to sunlight. It is an essential vitamin for bone and blood health, so supplement your diet with foods that contain this vitamin.

  Include fish such as salmon, catfish, mackerel and herring in your diet. Canned fish such as tuna and sardines are also good sources, as are fish oils, including cod liver oil. Use them sparingly so as not to exceed your total mercury intake.

  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

   

At the same time, there is no conclusive evidence that any nutrient or vitamin reliably increases melanin in humans. The only reliable way to reduce your risk of skin cancer is to avoid overexposure to UV rays and use a high quality sunscreen.

It is worth noting that excess melanin has undesirable consequences:

• Vitamin D deficiency

  Excess melanin can lead to vitamin D deficiency. Vitamin D synthesis is triggered by sunlight as it converts the precursor to its active form. People with excess melanin are more susceptible to vitamin D deficiency because melanin acts as a shield to prevent the absorption of sunlight needed to form vitamin D. It can also cause other diseases such as osteoporosis and rickets.

  Vitamin D plays an important role in the absorption of calcium and phosphorus, and is also useful for maintaining the bones and skeletal structure of the body. https://pubmed.ncbi.nlm.nih.gov/28620422/

   

• hyperpigmentation

  Excessive sun exposure in an attempt to boost melanin levels can lead to hyperpigmentation causing dark spots, melasma, and age spots.

   

What foods contain melanin

Over time and with age, the amount of pigment in the body can decrease. Therefore, a person may appear spots on the skin, gray hair. A harmonious and balanced diet, including healthy foods to increase melanin production, will help maintain health.

For the synthesis of melanin, it will be useful to maintain a healthy lifestyle, with walks in the fresh air, exposure to the sun for the optimal amount of time per day, and moderate physical activity. Let's talk more about the products that affect the production of melanin.

Products that support the production of melanin:

• Products of animal origin. They contain copper and protein, which are necessary for the production of pigment.

• Grains, legumes and greens. Rich in vitamins A, E, B, which contributes to better absorption of useful components from food.

• Orange fruits and vegetables contain a large amount of carotene, which gives the fruits a rich shade, and also increases the amount of melanin produced.

• And other groups of products that support the production of melanin, but in smaller quantities. For example, nuts, some fruits and vegetables, leafy crops.

Food table to support melanin production.

Rules for the use of products containing melanin

As in the case with other products, everything needs a measure. Any food in excess will not lead to anything good. Of paramount importance, as always, will be the usefulness and variety of nutrition. Add products from our table to your diet, experiment, but do not forget about the rational basics of nutrition: full meals, water regime, enough fiber, healthy fats, complete protein. Before getting what you need from supplements, unless there are serious deficiencies, try to get it by working on your diet.

Contraindications to products containing melanin

Individual and allergic reactions are possible, especially with excessive use.

It is not recommended to take food that stimulates the formation of pigment in excess quantities. This disrupts the production of the substance and increases the likelihood of unwanted effects.

Causes of increased melanin levels

Hyperpigmentation is the process of oversaturation of certain areas of the skin with the coloring pigment.

The reasons:

• natural aging of the body;

• hormonal changes as a result of the onset of menopause, pregnancy or taking hormonal drugs;

• malfunctions of the liver;

• thyroid disease.

Symptoms of excess melanin in the body:

• birthmarks - look like blurry spots of different diameters and shapes, colors - black, light beige, dark brown;

• freckles - closely spaced small spots of dark and light brown tones.

• age spots - are formed on a clean skin or at the sites of injuries spontaneously or under the influence of external harmful factors, colors - dark;

• moles - a skin defect of an oval or rounded shape, the shade ranges from black to brown.

What foods reduce melanin levels

There are a number of products that, on the contrary, reduce the production of pigment. If such food is regularly present in the diet, the level of melanin decreases dramatically. People who want to have a beautiful and even tan should avoid these products while on vacation.

• overly salty crackers, which are consumed with beer, chips and peanuts, pickles and salty foods;

• sweet pastries, cakes, pies, buns, ice cream, sweets, marmalade, marshmallows, waffles and cookies;

• alcohol, especially wine, martini, cognac, rum, aperitif, vodka and other alcoholic drinks;

• carbonated drinks, strong coffee and tea;

• boiled corn.

Melanin pigment can be reduced with home treatments, in-clinic treatments, and home remedies. Many people use kitchen ingredients to reduce melanin in their skin, but it's worth noting that these methods have no scientific evidence.

• Potato

  Potatoes contain an enzyme called catecholase, which reduces the level of melanin in the skin. Potatoes are a great antioxidant, helping the skin get rid of oxidative stress.

• Lemon

  Lemon contains alpha hydroxy acid, which exfoliates the top layer of skin containing melanin. Lemon is a natural bleaching agent.

• Tomatoes

  Tomatoes have many benefits for the skin. One of these is their ability to inhibit the enzyme tyrosinase, which helps in the synthesis of melanin. They also have anti-inflammatory and anti-aging properties.

However, you must understand that melanin depends not only on food, but also on genetics. It is impossible to change genetic factors, but a properly formulated diet can increase the concentration of melanin and, therefore, avoid the appearance of gray hair and age spots.