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Detailed and nutritionally rigorous report, written in Spanish, on how to build a solar protection barrier from the inside through food.
The key concept here is systemic photoprotection. While the solar cream acts as an external shield (reflecting or absorbing rays), the food acts as the internal army that repairs the damage that penetrates this shield.
When UV radiation touches your skin, it generates Free Radicals. These are unstable molecules that “attack” healthy cells, breaking collagen (wrinkles) and damaging DNA (risk of cancer).
To neutralize these free radicals, the body needs Antioxidants. If you have enough antioxidants circulating in your blood thanks to the diet, they are “sacrificed” by neutralizing the free radical before it damages your cell.
There are four groups of nutrients that have been scientifically demonstrated to increase skin resistance to the sun (increase Minimum Erythematous Dosis, that is, later in the red glow).
They are pigments that accumulate on the skin and absorb UV radiation.
Lycopene: Most potent. Protects against erythema (burn).
Beta-carotene: The body contains Vitamin A, essential for repairing skin.
Lutein and Zeaxanthin: Protect the skin and, very important, the eyes.
In the soil it is an antioxidant, it is essential for making collagen. Without Vitamin C, the sun breaks the firmness of the skin and this cannot be repaired.
Protects cell membranes (the “shell” of the cell) so that water does not leak and remains strong against lipid oxidation.
Plant compounds that reduce inflammation caused by the sun and repair damaged DNA.
Here are the specific foods you should prioritize in your Spanish summer diet:
In Spain we have the sale of Gazpacho and Salmorejo.
Key data: Lycopene is absorbed better if the tomato is cooked or crushed and accompanied by grease (olive oil). A tomato sofrito or a salmorejo protects much more than a raw tomato in a salad.
Benefit: Reduce solar radiation by 30-40% after 10 weeks of daily consumption.
It has three times more Vitamin C than orange.
Usage: Crudo on salads or roast. It is vital to keep your skin firm and luminous under the sun.
It's the fruit of the summer for a reason. It has a high content of lycopene (as much as tomatoes) and 92% of water.
Benefit: Maintains internal cell hydration, preventing the skin from “cartoning” due to heat.
All orange foods are rich in beta-carotene.
Benefit: Provides that healthy golden tone (glow) that means you don't need to sunbathe so much to get a tan. Furthermore, the epidermis thickens slightly, making it more resistant.
Sardinas, boquerones, salmon or caballa.
Science: Omega-3 fatty acids are potent anti-inflammatory. When the sun burns, the skin ignites. Omega-3 reduces this inflammatory response, helping to prevent burns and keeping the skin barrier intact (jumpy skin).
Contains EGCG (epigalocatechin gallate), a polyphenol that reactivates skin cells that are dying in the sun.
Advice: Take it cold with lemon (the vitamin C from the lemon helps to absorb the antioxidants better).
It must be greater than 85% of cocoa.
Benefit: Studies show that regular consumption of cocoa high in flavanols improves skin blood circulation, hydration and density, making it less rough to the touch after the summer.
Our liquid gold. Rich in Vitamin E and polyphenols.
Benefit: Protects the skin from oxidative stress and helps absorb carotenes from vegetables.
Just as there are foods that protect you, there are others that protect your solar defenses:
To maximize defense, a typical summer day should include:
Desayuno: Wholemeal toast with AOVE and crushed tomato + green tea.
Average morning: A handful of nueces (Omega 3) or Albaricoques.
Food: A good plate of Gazpacho + Sardinas a la plancha with peppers.
Scene: Espinacas salad (lutein) with aguacate (Vit E) and sandwich sand.
Conclusion:
No food substitute for topical sunscreen SPF 50. However, a diet rich in lycopene, omega-3 and vitamin C increases your skin's “life insurance”, allowing your skin to repair itself faster, stain less and maintain youth despite the summer.
Doctor G Medical Excellence: Health, Bienestar and Longevidad
4243 W Hillsboro blvd Coconut Creek, 33073, FL
Phone: +1 (954) 638-1515
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