We have arrived in August, a month of holidays in which many people want to show off a golden, healthy and long-lasting tan. Even in this context, nutrition can significantly influence the way in which the skin tans and remains beautiful over time, as well as protecting it from damage from UV rays, bringing foods rich in substances capable of neutralizing the production of free radicals to the table. Fruits and vegetables, in particular, play a fundamental role for our body as they provide water, vitamins and mineral salts. They also protect the epidermis and replenish what is lost through sweating. The pigment responsible for our darkest complexion in summer is melanin, a substance that is not contained in foods, but its precursor, beta-carotene, is present in many foods. Beta-carotene is present in yellow or red-orange and intense green fruit and vegetables; we can therefore give the green light to tomatoes, watermelon, strawberries, peppers, peaches, apricots, melon, carrots, spinach, red radicchio. This substance, in addition to promoting the production of melanin by skin cells, has a strong antioxidant power, therefore it is able to protect the skin even from aging, has beneficial effects on the immune system and circulatory system and is also the precursor of vitamin A, which promotes skin pigmentation, it helps strengthen natural defenses against ultraviolet rays and counteract the formation of free radicals.
Other fundamental supports for our skin during the summer period are:
- vitamin C: essential for the production of collagen, a protein that keeps the skin elastic and resistant. Citrus fruits such as oranges, lemons, kiwis, strawberries and peppers are rich in this vitamin, along with kiwis, papayas, mangoes, pineapples and blueberries. However, remember that fruit contains sugars, so you must always be careful not to exceed the quantities
- vitamin E: able to fight cellular aging and stimulate the regeneration of the epidermis, and we find it in extra virgin olive oil and sunflower oil
- polyunsaturated fatty acids such as Omega 3 and Omega 6: also promote proper melanin formation within melanocytes and facilitate its transport to the outermost layers of the dermis due to the typical fluidity of their structure and are contained in dried fruits, oil and flaxseeds, small fish such as anchovies, mackerel, sea bass, sea bream, cod, milk and avocado
- hydration: Drinking plenty of water is essential to keep your skin hydrated and glowing. Well-hydrated skin tans better and stays elastic longer. For those who cannot drink only water, they can alternate it with sugar-free iced tea, fresh herbal teas and waters flavored with fruit and vegetables, which are more pleasant on the palate.
Here is an example of a fruit extract “tanner”, rich in carotenoids, vitamin A, C, E, anthocyanins:
Ingredients:
- 1 steamed carrot
- 1 fishing
- 2 slices of melon
- 4-5 strawberries
- 1 jar of plain yogurt
- Wash the carrot and steam it, in the meantime peel and cut the peach and melon into pieces, wash the strawberries. Pour everything into the blender. As soon as it is cooked, add the carrot cut into small pieces, the yogurt and start the mixer. Blend until smooth.
Finally remember to :
- don't overdo sun exposure, protecting your skin with sunscreen and limiting exposure times during the hottest hours.
- maintain a balanced diet rich in fruits, vegetables, whole grains and lean proteins
- maintain a healthy lifestyle, avoiding smoking and alcohol, which can damage the skin.
In conclusion, good nutrition not only promotes a more intense and long-lasting tan, but also helps keep the skin healthy, elastic and luminous. Happy summer!
(Article by nutritional biologist Giulia Daniotti)
