it’s not just sunscreen that protects us from the sun, food too

What are the effects of food on the skin? Is there a “typical” diet to prepare your skin for the sun? What to eat after a sunburn? In this period of high heat, and with the approach of the summer holidays, Charles Brumauld, dietitian nutritionist and founder of the podcast “Dans la Poire“, looks back on the eating habits to adopt to take care of your skin. Meet.

What are the vegetables to favor before exposure to the sun?

Foods with a high content of antioxidants and vitamin C, such as kiwis, parsley, raw broccoli, or even raw peppers… Therefore, colored vegetables such as tomatoes, carrots, providers of the famous beta-carotene, a family of antioxidants, peppers, blood oranges, figs, peaches… but also spices such as turmeric, curry, cinnamon, or even green (or white) tea or dark chocolate, provided that it is more than 70% cocoa.

What are their effects on the skin?

We have endogenous antioxidant systems. These are substances produced by the body to protect itself from excess free radicals, which can “rust” our cells. When these defense systems are overwhelmed by alcohol, tobacco, stress, or an unbalanced diet, it can be useful to turn to food (and supplementation) to support them and contribute to the formation of collagen.

Nevertheless, I insist, no food protects against the risk of skin cancer or skin aging such as wrinkles, spots… It is therefore necessary to respect the basic recommendations such as not exposing yourself to the hottest hours of the day. day, wear clothes, expose yourself moderately and use sunscreen with a high UVA and UVB protection factor.

Are other foods and other drinks to be preferred before exposing yourself to the sun?

Nothing, except water. We sweat more, because of the sun and the heat. To compensate for this dehydration, drink 1.5 liters to 2 liters per day, depending on your losses and regularly eat fruits and vegetables rich in water such as cucumbers, tomatoes, melon, peppers… another way to hydrate .

Is there a “typical” diet, with positive virtues for the skin?

There isn’t really a standard diet with specific positive virtues for the skin. A Mediterranean-inspired diet, comprising a predominantly vegetable diet, raw, unprocessed, rich in nutrients and protective micronutrients for the body, may nevertheless be suitable, since it is the most documented type of diet for its positive effects on health. on blood sugar control, low-grade inflammation.

This diet contains sources of quality vegetable fats such as olives, walnuts, hazelnuts, small fatty fish, antioxidants (a mixture of raw and cooked vegetables), an existing but moderate source of animal protein.

After how long do the effects of food take effect on the skin?

Few data currently exist concerning food. Regarding supplementation, it is estimated that it takes about 10 to 12 weeks of food supplements, such as carotenoids or flavonoids, to observe a decrease in sensitivity to solar erythema, sunburn. –

Are certain foods and drinks not recommended before sun exposure? –

All those that promote the phenomenon of glycation, such as crème brûlée, barbecue cooking, scorched bread, ultra-processed foods such as biscuits, donuts or industrial cakes. Not to mention alcohol, including wine, which we often forget to count as…alcohol.

However, it’s all about balance, flexibility and common sense. Let’s not lock ourselves into food perfectionism, which is also inadvisable!

After a sunburn, are there foods to eat?

Foods to “help”, yes, but which will undoubtedly be less soothing than biafine or aloe vera! Sunburn is a manifestation of the body’s defense systems that activate to regulate this inflammation. It is therefore necessary to consume rather anti-inflammatory foods such as colored fruits and vegetables, spices, small fatty fish and to favor gentle cooking, such as steam, papillote over low heat, rather than short intense cooking such as roasting. barbecue, for example.

(ETX Daily Up)

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