Healthier Summer!

Summer is synonymous with vacation and vacation can mean having time to adopt a healthier lifestyle that includes principles such as regular physical exercise, conviviality around exercise, conviviality around the table, respect for seasonality, traditionality andtraditionality, and food sustainability. On the other hand, there are foods that specific nutrients, help to enhance a healthy tan without endangering the skin and without endangering the skin and health – we are talking about foods rich in carotenoids. Although these foods do not replace sunscreen, they increase the production of melanin, contribute to superior protection from UV rays and cell damage, favor skin the elasticity of the skin and prevent the appearance of spots and wrinkles.

1. Betacarotene
It is a pigment found in various foods, and is responsible for the yellow or orange color of the same. It favors the production of melanin, the main responsible for the tan tone and protects against the effects of solar radiation due to its antioxidant function. After its ingestion, the body converts it into vitamin A (essential for vision and the immune system). The more intense the color of the food, the higher its beta-carotene content.
Sources of beta-carotene: carrot, pumpkin, sweet potato, peach, mango, melon, watermelon, papaya, broccoli, spinach, arugula.

2. Vitamin C and Vitamin E
These vitamins have antioxidant characteristics, namely at the level of repair skin lesions caused by the sun and in the prevention of aging. At the same time, they have greater sun protection power.
Sources of Vitamin C: kiwi, orange, clementine, lemon, papaya, parsley, bell pepper, strawberry, broccoli.
Sources of Vitamin E: olive oil, vegetable oils, sunflower seeds, nuts (hazelnuts, almonds, walnuts), avocado, salmon.

3. Polyphenols
These are antioxidant and anti-inflammatory substances that act as anti-cancer agents, preventing the development of skin cancer.
Sources of polyphenols: green tea, chocolate, plum, blueberry, apple, strawberry, beet, spinach, tomato, red wine, turmeric, coffee, herbs.

4. Hydration
It becomes essential in the summer to maintain a good state of hydration to prolong the tan. In addition, a good state of hydration strengthens the immune system. A daily water recommendation is 1.5L to 2L for women and 2L to 2.5L for men. Water-rich foods (with more than 80% water): watermelon, cantaloupe, plum, lettuce. 

Inês Anjo Nutricionista C.P. 3074N