At the arrival of sunny days and the joy of having a haled complexion many are ready to bask in the sun, however, this exposure carries certain dangers. Although the sun has benefits for our health both from a physiological and mental point of view, it also has harmful effects that we must know how to protect ourselves from. Here are our (nutritional) tips to prepare your skin for the sun, as part of a reasonable tan without neglecting the use of sunscreens!
WHAT ARE THE EFFECTS OF THE SUN ON THE SKIN?
If minimal exposure to the sun is essential in order to synthesize vitamin D, ultraviolet rays have many consequences on health: sunburn, skin aging, melanoma, alteration of the immune system, etc. Excess sun exposure is also responsible for "oxidative stress". This phenomenon corresponds to the aggression of cells by free radicals threatening our organism. These free radicals are normally supported by the antioxidant systems of our organism, however, when they accumulate, these systems are no longer able to fight against these oxidants. It is therefore essential to optimize its antioxidant intakes.
THE SKIN, WHAT ARE ITS ROLES?
The skin consists of several cellular layers:
The epidermis, which contains characteristic cells that are called keratinocytes (80%) which have a fundamental role as a skin barrier but also melanocytes which have a pigmentary function.
The dermis constitutes a way the frame of the skin
The hypodermis is the deepest layer that has several functions including protection against the cold.
The functions of the skin are multiple: maintenance of body temperature, synthesis of vitamin D, immune role, physical barrier, etc.
When keratinocytes are subjected to ultraviolet light we observe a synthesis of vitamin D, which represents about 80% of our daily intake. The skin also has a protective barrier function against the external environment, it is an effective physical barrier against external aggressions and microorganisms.
WHY ARE THERE DIFFERENT SKIN COLORS?
The color of human skin is determined by pigmentation genes that control constitutive pigmentation but also by environmental factors and mainly by solar ultraviolet radiation that induces optional pigmentation.
Melanocytes are cells that intervene in the pigmentation of the skin because they are at the origin of the production of melanins that are part of the main biological pigments responsible for the coloring of our skin. The main factors that determine the normal color of human skin are therefore the number of melanocytes and the synthesis of melanins.
THE EFFECT OF DIET ON SKIN BEAUTY
Some active ingredients in food can be interesting to prepare your skin for sun exposure. A diet rich in fruits and vegetables and the intake of nutrients including carotenoids, vitamins C and E, tyrosine, or fatty acids can help to strengthen the resistance of the skin to the aggression of the sun.
Carotenoids: These are pigments contained in some plants, this vast family of substances has antioxidant effects. They neutralize free radicals that damage our cells and lead to skin alteration and skin aging.
Among the carotenoids that have a protective activity on the skin we find:
- Beta carotene: vegetable pigment found in plants with a yellow-orange color having a vitamin action because it is the precursor of vitamin A. Beta carotene is involved in the preparation of the skin and prolongs tanning. According to a study, it helps prevent the formation of erythema, irritation, and redness induced by ultraviolet.
Heinrich U. Et al. (2003) Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr. 133: 98-101.
- Lycopene: powerful antioxidant mainly contained in tomatoes, but does not exert vitamin action, unlike beta carotene. It is a red pigment that is also found in watermelon, papaya, guava, and melon. However, it has benefits for our health. Our body does not synthesize lycopene, it must be brought by the diet.
Studies have shown that lycopene is physiologically better assimilated by the body following cooking tomato and when it is combined with lipids.
To enjoy its benefits, consume it in gazpacho, soup, ratatouille, etc. While combining it with olive oil for example.
Vitamins C and E: They are powerful antioxidants to effectively trap the free radicals generated by ultraviolet rays.
The sources of vitamin C are fresh fruits and vegetables (orange, kiwi, peppers, strawberries, etc.). Vitamin E is a fat-soluble vitamin, so it is contained in lipid-rich foods such as wheat germ oil, sunflower oil, grape seed oil, nuts, almonds, avocado, and fatty fish.
Tyrosine: Tyrosine catalyzes the first stages of skin pigmentation, it is an indispensable element for the biosynthesis of melanin. The main food sources of tyrosine are meats, cheeses, fish as well as banana, avocado, almonds, and sesame seeds.
Ingress oil: contains polyunsaturated fatty acids and in particular gamma-linolenic acid from the Omega 6 family that helps maintain the appearance, elasticity, and health of your skin.
SUN PROTECTION: HOW TO EFFECTIVELY PROTECT YOUR SKIN?
Faced with the harmful effects that the sun can have on our skin, it is essential to protect ourselves with a sunscreen whose index corresponds to its skin type.
SUN PROTECTION IN CHILDREN
Prolonged and unprotected exposure to the sun is especially dangerous in children. Children's skin is fragile and sensitive to the sun and unprotected sun exposure during childhood is a risk factor for skin cancer in adulthood.
Here are some simple steps to take to enjoy the sun safely with your children:
- Avoid children's exposure to the sun and favor shaded areas to let children play. From May until the end of August exposure to the sun should be avoided from 11 to 15 hours,
- Cover your children with light clothes and a hat,
- Apply sunscreen with a sun protection index of 30 minimum,
- The sunscreen should be applied half an hour before exposure and renewed half an hour after exposure and after each bath. This should be renewed if possible every hour,
- Beware of clouds because a veiled sky allows about 80% of UV to pass through.
DIETARY TIPS TO OPTIMIZE THE BEAUTY OF YOUR SKIN
To stock up on carotenoids and vitamin C, consume 5 servings of fruits and vegetables (tomato, melon, strawberry, carrot, etc.) every day. For your snacks, think for example of fresh tomato or carrot juice.
Examples of menus:
Menu 1
- Starter: Melon balls with raw ham
- Dish: Ratatouille with olive oil Filet de julienne in papillote Complete rice with curry
- Dessert: Strawberry cottage cheese
Menu n°2
- Entrance: Taboulé the burger with mint
- Dish: Tian of vegetables from the sun to the fresh goat Chicken tandoori
- Dessert: Peach compote
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