Nutrition: prepare your skin well for the sun
The rays of the sun, precisely, the UV rays represent a real aggression for the organism, especially at the level of the skin . By adopting a suitable diet, it is possible to prevent this stress for the body, in particular by improving the body’s antioxidant reserves. Here are some tips to help you prepare your skin for the sun .
Enrich antioxidant reserves
The first source of antioxidants remains colored fruits and vegetables, namely yellow, orange, green and red fruits. For example, carrots, spinach, peppers, cabbage, or melon, and mango… Rich in antioxidants, they also contain vitamin C, as well as carotene, which plays a role in skin pigmentation.
In order to optimize antioxidant intake as much as possible, choose a plate of raw vegetables and raw vegetables as a starter. It is important to peel them at the last moment , because the antioxidant vitamin C does not resist well to light, but also to heat. Regarding cooked vegetables, and to properly preserve the vitamin C they contain, it is important to cook them “al dente”. Prefer steam cooking, and short cooking using a wok for example.
To fill up on antioxidants, you can also add fresh herbs to your dishes, basil, parsley, mint and chives… They contain many antioxidants, such as vitamin C, carotenoids, or even flavonoids…
Eat more tomatoes ! Indeed, the tomato contains a pigment called lycopene, which is a powerful antioxidant. This pigment is found in greater quantity when the tomato is cooked. So remember to decorate your dishes with tomato sauce, or homemade coulis.
Also consider wheat germ. You can add it to all of your meals: raw vegetables, soups, dairy products or even in your hot dishes. Wheat germ is an excellent source of vitamin E, helping to protect the body’s cells against oxidative stress. You can also season your salads with wheat germ oil.
Other foods with many antioxidants, nuts and oilseeds . Dried apricots, like prunes, are rich in carotenes, and almonds, hazelnuts and walnuts contain vitamin E and selenium. Consume them as a snack, in small quantities.
It is recommended to eat oily fish at least once a week. Rich in essential fatty acids (omega 3), vitamin A and selenium, fatty fish help nourish and protect the body’s cell membranes. Are counted among fatty fish, tuna, salmon, sardines, mackerel or even herring… It is wise to eat them grilled accompanied by a lemon juice, rich in vitamin C.
The egg , also a source of minerals and vitamins A and E, is very interesting in terms of its nutritional value. You can eat them fried, scrambled, boiled, or simply add a hard-boiled egg to your raw vegetables.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.