The skin is the body organ is contact with the outside, out of the cold and heat. That is why we must ensure to provide quality nutrients that support the changes of time. In this context, food plays a key role a few months before summer, specifically that it allows our skin to sun exposure.
A proper diet before summer should be composed of antioxidants (vitamin C, vitamin E, vitamin A, lycopene and selenium), unsaturated fatty acids (omegas 3, 6 and 9), foods with circulatory properties and above all it is important to maintain a adequate hydration.
If we review each of them we can know them better:
Antioxidants: The first mention is vitamin C, vitamin involved in the formation of collagen, ligaments and bones among other functions. We can find mainly strawberries, oranges, lemons, tangerines, grapefruit, kiwi, peppers, papaya, blackcurrant, acerola, brussels sprouts, guava, green leafy vegetables (spinach, borage ...), melon and tomato.
Furthermore, vitamin E protects cell and inactivates the effects of free radicals membranes. Sources of vitamin E are vegetable oils (olive, sunflower, etc ...), nuts such as sunflower seeds, almonds and hazelnuts. Also green vegetables such as broccoli or asparagus can be a source of this vitamin.
Vitamin A acts on the tissue growth is essential for the immune system and vision. Within this group we can also include foods rich in pro-vitamin A and are composed of beta-carotenes. Recommended foods are carrots, spinach, squash, watermelon, cabbage, peppers, peaches, apricots and peas. Lycopene is a type of carotenoid and excellent antioxidant, is found in tomatoes, red carrots, watermelon, papaya and beans.
Finally selenium is a trace element with the ability to prevent cell damage, improving skin elasticity and preventing tissue aging. This mineral can get mainly in rice, wheat, eggs and fish.
unsaturated fatty acids: The 3, 6 and 9 omegas keep young skin and prevent inflammatory processes, are excellent to prevent acne problems, extreme dryness, dermatitis, can even help in cases of psoriasis. They are found in fish, especially blue (sardines, mackerel, tuna, salmon ...) in vegetable oils in oil (olive, sunflower, canola, corn ...), and nuts such as almonds, hazelnuts, walnuts, sesame, etc.
Food circulatory properties: heat may be impaired blood circulation, and skin results in heaviness, can even influence the formation of varicose veins and cellulite. So before the summer diet should include ginger, pumpkin seeds, garlic, turmeric, cinnamon, onion, pepper, lemon, berries, papaya, buckwheat and green olives are foods that improve circulation.
Finally, good hydration to prepare the skin to the sun is necessary, so the water intake (at least 1,5 liters a day) is very important, what good is that at this time of year there are fruits with plenty of water with watermelon or melon or we can opt for juices and creamed vegetables that provide plenty of fluids and nutrients to the body.
Through a diet rich in vegetables, fruits, nuts and oleaginous plenty of fluids we prepare the skin and protect it from damage caused by continuous exposure to sunlight. Follow all these tips along with a good sunscreen and use a moisturizer will allow us to enjoy the sun in moderation throughout the summer knowing that our skin is healthy and protected.
OrendaIt offers you to learn more about how to take care of yourself, a free checkup on April 12. Visit them in C / Senija, No. 5-low, Dénia.
Nutritionist Lyz Avendaño