Pepper red, carrot orange, lemon yellow, kiwi green. To save your skin in the warm months, let us be guided by colors. “The sun is good for the bones and in general for the whole organism but for the skin it becomes a commitment because it sets in motion defense mechanisms”, explains the dermatologist. Marcella Ribuffo. Adequate nutrition can help us.
Live, at the market with the dermatologist: here is the expense to protect the skin
The video was shot before the pandemic
We need fruit and vegetables. Among the friendly foods kiwi for vitamin C and avocado for E (“taken together these two vitamins have an important anti-aging function”), red fruits and bananas. Carrots and peppers for beta-carotene (“it is not a photo-protector but with its pigment it helps melanin to defend us from sun damage”); peppers also contain mineral salts and vitamin A, which modulates collagen fibers; spinach gives us iron.
Proteins are recovered in blue fish and salmon, which are also rich in omega 3, 6 and 9 (“important for the skin’s barrier function”); in egg white (“also precious because red is rich in vitamin B 5 and zinc”); in Parmesan (“better aged for 26-30 months because it is lactose free”). For dressing we use olive oil (it has vitamin E). Other good fats are found in walnuts and almonds. Again, “potatoes contain ellagic acid, an antioxidant”.
Given the ingredients, you can compose a targeted dish. Like couscous with tomato (rich in lycopene, antioxidant and photo-protective), carrots, celery and, somewhat surprisingly, chopped onion: “it’s good for skin and hair”. Or brown rice with vegetables and / or salmon.
Hydration plays a key role. “You need water, better still non-carbonated to facilitate diuresis and no more than one and a half to two liters per day, so as not to overload the kidneys and heart”, explains the dermatologist. The centrifuges are strategic because they quench your thirst and ensure a full load of nutrients; in some cases they can replace a meal. The combinations are varied, fishing between kiwi, avocado, melon, papaya, mango, banana or apple for fruit and between carrots, celery, spinach, tomato for vegetables. Tips? “Lemon stabilizes vitamins and increases iron absorption when added to foods that contain it, such as spinach. Ginger, an anti-inflammatory, works well with any combination.”
For the sake of the skin, some no must be said: to animal fats and sausages first. “They tire the body already committed to defending itself from the sun. Better not to overdo it with milk and derivatives” concludes the dermatologist.
In the cart
Breakfast and snacks
Bancha coffee or tea
Freshly squeezed orange juice or centrifuged with fruit / vegetables
Dried fruit
yogurt or rice milk
whole grains or wholemeal bread
Lunch Dinner
cuscus
brown red rice
Salmon / blue fish
eggs
parmesan
greens and vegetables (carrots, spinach, courgettes, celery, tomatoes, peppers, chilli)
olive oil
.