If the sun acts positively on our mood, and helps us to produce the necessary amount of vitamin D, exposure to the sun can be a real assault on the skin. The ultraviolet rays from the sun (UVA and UVB) can be dangerous for our health, because theyare responsible for sunburn, premature aging of the skin and skin cancer. Sun protection is therefore essential. But there are other things you can do to prepare your skin and protect it from the sun.
How do I naturally prepare my skin for the sun with my diet?
Here are some recommendations that help to prepare your skin for the sun Before the holidays :
- I put color on my plate : foods such as colorful, yellow, orange, red or green fruits and vegetables (carrot, mango, spinach, pepper, melon, cabbage, etc.) are full of powerful antioxidants : the vitamin C and, above all, the carotenes, which lightly pigment the skin and brighten the complexion;
- I start the meal with raw vegetables “minute” : the antioxidant vitamin C is poorly resistant to heat and light. To optimize the intake, we prefer raw vegetables, peel them at the last moment and sprinkle them with lemon juice. Above all, we avoid the ready-made trays;
- I cook the vegetables al dente : broccoli, spinach, green beans … short cooking, steaming or wok, preserves most of their vitamin C;
- I install a mini-greenhouse in my kitchen : we grow in small pots parsley, basil, chive or even the mint… Thus, they are added at the last minute to your dishes, to take advantage of their fabulous contributions in various antioxidants (vitamin C, flavonoids, carotenoids, etc.);
- I have tomato sauce : its main pigment, the lycopene, a powerful antioxidant, is present in greater amounts when cooked. To benefit from it, we add coulis (or homemade ketchup) to grilled meats and fish, but also pasta, rice, potatoes …
What other foods to prepare your skin for the sun?
- I put glitter on my plate: from wheat germ ! This stupid gesture allows you to increase your daily intake of vitamin E, which protects cells against oxidative stress. Raw vegetables, soups, hot dishes or dairy products: we put it everywhere! In addition to olive or sunflower oil, ideal for cooking, you can season with wheat germ oil;
- I swap my chocolate bar for a dried fruit / oilseed mixture: prunes and dried apricots are rich in carotenes, almonds, walnuts or hazelnuts in vitamin E and selenium. A good duo to consume (in moderation, a handful) as a snack;
- I eat fatty fish once a week : rich in vitamin A, omega-3 fatty acids and selenium, tuna, herring, sardines, mackerel and salmon nourish and protect cell membranes. Grilled and seasoned with lemon juice rich in vitamin C, it’s the best for the skin!
- I dare the egg for breakfast : scrambled, fried, boiled or hard: to enrich your diet with vitamins (including A and E) and various minerals (including selenium). No more than twice a week in case of hypercholesterolemia.
What is urucum?
Urucum is a shrub that grows in Brazil, Bolivia or Nicaragua. He is a hundred times richer in beta-carotene than the carrot! Sold in powder form, urucum can be used in cooking, to obtain an orange tint, but also in dietary supplement to prepare your skin for the sun and promote tanning.
What foods promote tanning?
Certain foods stimulate melanin, this natural pigment known to give its coloring to the skin, eyes, hair … Melanin is produced when our body is exposed to the sun, to protect against UVA and UVB rays. So tanning is a the body’s natural defense reaction. Find out which diet to adopt to get a better tan!
Favor foods that promote tanning
If you want to acquire and keep a beautiful tan, favor the consumption of foods high in beta-carotene and antioxidants. You’re in luck: summer is full of fruits and vegetables containing these molecules: tomato, carrot, watermelon, pepper, melon, apricot, peach, nectarine …
“Make your own salad composed by picking from these elements and prepare a vinaigrette based on sunflower oil”, recommends the dietitian Raphaël Gruman. The brighter the color of the fruit or vegetable, the more beta-carotene it contains.
Vitamin A, E, selenium: allies in summer
To get a good tan, also stock up on vitamin A. You will find it in mango, egg yolk, cheese (cooked and white), oily fish or olive oil which is, moreover, endowed with a revivifying and regenerating power. Moreover, the fatty fish contain Omega 3 that reduce the risk of inflammation caused by the sun’s ultraviolet rays.
The Vitamin E is recommended to strengthen your natural protections: abuse broccoli and do not hesitate to sprinkle your dishes and salads with wheat germs, who are rich in it. “The selenium, present in crustaceans (pink prawns for example), will also help you to tan well and protect you from UV “, explains Raphaël Gruman.
However, beware! The consumption of these foods does not exempt you from applying a suitable sun protection cream. Food does not prevent sunburn.
Sun capsules to prepare your skin for the sun and get a better tan?
In addition to a targeted diet, sun capsules are a good supplement. Intended to prepare the skin for the sun and to accelerate the tanning, the solar capsules are food supplements which are all the rage a few months before summer. For optimal efficiency, it is advisable to start your solar capsule treatment 10 to 15 days before sun exposure. Continue during the holidays, and favor a diet that promotes tanning. Be careful, just because you are taking sun capsules does not mean that you will be protected from the sun: the application of a Solar cream remains essential!
What to eat to keep beautiful skin in summer?
It’s one thing to prepare your skin in summer, it’s another to maintain it well. Foods based on carotenoids are no longer a secret for you: they allow you to prepare your skin for the sun, increase your skin’s defenses, prevent the risk of sunburn, skin cancer …
Beautiful skin also means healthy, elastic and radiant skin. There is no surprise: turn to fruits and vegetables, filled with vitamins and minerals that stimulate cell renewal. The vitamin C is especially beneficial for a healthy beauty, as it actively participates in the formation of collagen. We think of strawberries, oranges, kiwis, yellow peppers, broccoli … and many more!
Consider eating foods high in mono and polyunsaturated fats, which help to slow down the aging of the skin thanks to and form a real protective barrier, thanks to their anti-inflammatory properties. We think once again of fatty fish (mackerel, sardines, salmon ..), in olive oil, nuts …
Finally, the protein are beneficial for the skin. You can find them in eggs, poultry, beans.. recalls the American site Mind Body Green (Source 1).