Sunbathing is optional.
Summer is in full swing. You dream to quickly get to the beach to give your skin a seductive dark tones? First, tanning under direct sunlight is not the most useful exercise. And secondly, you can significantly improve the color and condition of the skin and no tan. The secret is simple – eat more colourful fruits and vegetables – the choice is just huge in the summer. How to correctly prepare your diet, we asked dietitian Oksana Skitalinskaia.
On the left the skin after sun in the centre is the original color of the skin, to the right is the effect on the skin carotenoid
ALL ABOUT CAROTENOIDS
The news that some fruits and vegetables can affect the color of our skin – is not new. Back in 2011 researchers from the University of St. Andrews (England) have proved that people continuously consume foods with high carotenoid content have a Golden, shining skin tone. In the survey, they found that this skin looks more attractive and healthier compared to tan.
What are carotenoids and where to find them? Carotenoids – natural pigments, painted in orange, yellow or red colors. They make the carrots a bright orange, a tomato – bright red. There are about 600 types of carotenoids, but the human body is able to absorb approximately 50, and most common – alpha-carotene, beta-carotene, lutein, zeaxanthin, lycopene. Beta-carotene – an important carotenoid, which produces vitamin A. And he is also capable of the greatest influence on the process of achieving a Golden skin shade and beautiful textures, as it helps to restore the (epithelialization).
CAROTENOIDS: HOW TO USE?
Scientists have found that the appearance of “effect of radiant skin,” you need to eat foods rich in beta-carotene, not less than six weeks. Carotenoids are fat-soluble, therefore, to increase their digestibility in meals be sure to add a useful plant and animal fats. With the same purpose vegetables and fruits is desirable to grind and even subjected to mild heat treatment (to put out). It will also increase the chance to quickly acquire the desired skin tone.
Important: the flow of excessive quantities of carotenoids can stain your skin yellow a bit more than I want to. This phenomenon even has a medical name – carotenodermia, and practically, this means that carotene is not fully digested and deposited in the skin. To solve this just – excluded from the diet carotenodermia products, and skin color changes to same.
Beautiful skin elastic
Eating foods rich in carotene, has an impact not only on color but also on the structure of the skin. Therefore, experts in nutrition recommend to enrich their diet daily. Green leafy vegetables (spinach, cabbage, parsley, green onions), berries contain lots of vitamin C, responsible for the synthesis of collagen fibers, which is “frame” based on the elasticity of the skin.
To enhance the effect of twice a week, eat oily fish, e.g. mackerel, herring or salmon. They contain valuable omega-3 fatty acids, which have anti-inflammatory properties, improve the structure of skin cells and intercellular substance.
As for the tan, you really limit yourself – too extreme. You can lean on carotene, but do not forget about the need to produce in the body vitamin D3 (cholecalciferol). This important vitamin is formed as a result of skin exposure to sunlight and has a tonic properties, improves the condition of blood vessels, the nervous system. Enough to sunbathe for 15 minutes a day, early in the morning when there are no scorching rays.
Daily menu for beautiful skin from Oksana Skitalinskaia
For Breakfast
CARROT-HAZELNUT PATE
Fresh, bright orange carrots — 1 piece
Walnuts — 1 Cup of coffee
Avocado — half of a fruit
Red sweet pepper — 1 piece
Turmeric — half a teaspoon
Salt, lemon juice, ground black pepper — to taste
Soak for 30 minutes. nuts. In a blender download peeled avocado, nuts, chopped pieces of pepper and carrots. Whisk until a homogeneous smooth mass.
Serve with bread from the grain, wholemeal, boiled soft-boiled egg and drink from chicory.
Effect on the body: it improves detoxification function of the liver, has a slight choleretic effect, beneficial for the intestinal flora, promotes a fresh complexion.
For lunch
A GARNISH OF PARSLEY AND CELERY
The tuber of celery — 1 piece
Parsley greens — floor beam
Butter 82% — 1 full teaspoon
Salt, pepper — to taste
Celery root wash and peel, cut into 4 pieces, boil in small amount of water. When you are ready to load into the blender, add the parsley, oil, salt and blend into a puree. To add as a side dish to steam the fish and green salad.
Effect: low-calorie, well-saturated dish rich in different types of fiber, helps to cleanse the cells throughout the body and smooth tan.
Snack
A SANDWICH WITH BACON, TOMATO AND PARSLEY
Very ripe tomato — 1-2 PCs.
Bread made from grain flour — 1-2 pieces
Fat fresh frozen — 1-2 thin slices
Garlic — 1 small clove
A piece of bread to RUB with garlic, put a very thin slice of bacon and sprinkle with parsley. On the plate, next slice the tomato. Serve with green tea with lemon.
Effect on the body: improves skin color, improves skin hydration and radiance, improves the elasticity of blood vessels.
Dinner
COTTAGE CHEESE AND CARROT ROLLS
Cottage cheese — half pack
Boiled carrots — 1 small
Almonds — 1 Cup of coffee
Garlic — 1 clove
Salt to taste
Lettuce
All ingredients except lettuce in a blender to pulp, put on lettuce leaves and rolled into a tube. Every tube cut in half and beautifully put. Serve with baked potatoes and a tablespoon of seaweed.
Effect on the body: the dish is rich in potassium, helps to eliminate excess fluid from the body, improves heart and blood vessels, helps to avoid morning puffiness of the face.
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