Which Foods to Prefer in Summer

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During the summer period, we enjoy spending a lot of time outdoors; however, this exposes the skin to various environmental factors such as sun and wind, as well as substances like pool chlorine or sea salt.

Exposure to the sun, in particular, causes certain skin reactions related to inflammation and the production of oxygen free radicals: the skin loses its natural radiance and elasticity.

The effects of sun on the Skin

Sun exposure (10-15 minutes per day) has positive effects on the body, improving mood and Vitamin D production, but it can also cause harmful effects, including:

Production of oxygen free radicals
Prolonged vasodilation and the appearance of skin redness (erythema, rashes, rosacea)
Skin hyperpigmentation
Breakdown of collagen and elastin fibers
Thickening of the skin and appearance of wrinkles
Dehydration and loss of radiance

How to Counteract These Effects

It is advisable to use sunscreen appropriate for one’s skin type and to avoid sun exposure during the hottest hours of the day. Furthermore, it is essential to stay hydrated by drinking more than two liters of water daily and to adopt a plant-based diet rich in Omega-3 and Omega-6 fatty acids, vitamins, minerals, and antioxidants.

Which Foods to Include on Your Table?

Red bell peppers, tomatoes, and all orange-colored fruits and vegetables: rich in carotenoids such as beta-carotene and lycopene, which stimulate melanin production, enhance tanning, and protect the skin from sunburn and solar damage.

Berries, eggplants, grapes, and beets: sources of anthocyanins, powerful antioxidants that combat signs of aging and improve microcirculation.

Carrots, melon, mango, apricots, spinach, and potatoes: high in Vitamin A, which stimulates natural collagen production and improves skin elasticity.

Citrus fruits, kiwi, strawberries, mango: rich in Vitamin C, known for its anti-spot effects, promoting smooth and radiant skin.

Zucchini, leafy green vegetables, and black pepper: rich in manganese, a mineral that counteracts sun damage and the appearance of dark spots.

Hempseed, flaxseed, chia seeds, almonds and walnuts: rich in Omega-3 and Omega-6 fatty acids, with anti-inflammatory and moisturizing properties for the skin. Being natural lipids constituting the epidermis, they help maintain skin functionality and preserve the skin’s barrier effect.