Recently, I was talking about vitamins, the sun, and melanin on my social media pages. So, I have decided to write this Summer-themed blog post. It’s an interesting topic, ’cause sometimes you actually tend to forget that food is not just a fuel to keep you running all day long. You can make the right choices and get the most out of your meals, in terms of keeping your body and mind healthy, or in terms of helping you with mood swings, skin health, energy levels, concentration, digestion, etc. Let’s talk about a few tips to help your skin and shine from the inside out!
As you probably know, melanin is a pigment found in our skin, hair, and eyes – the one that gives them the typical colour. Melanin is responsible for our interaction with UV rays (absorption and protection). Which is the correlation between this and food?
Vitamin A can help with melanin production, giving you an extra help (together with a good sunscreen lotion!) to protect your skin and hair from the sun. Some examples of food with a good amount of vitamin A are carrots, tomatoes, mangoes, melons, apricots, papaya, red peppers, sweet potatoes, eggs, and dairy products. Vitamin A is one of the fat-soluble vitamins (while others are water-soluble, like vitamin C): one of the reasons to explain why is important to have your daily intake of healthy fat.
Other compounds helpful for skin protection are vitamin C (with the antioxidant properties of ascorbic acid) and vitamin E (that nourish and protects the skin). How to get them from food? Include in your diet for example lemons, oranges, strawberries, mangoes, kiwi (for vitamin C) and vegetable oils, sunflower seeds, almonds, spinach, avocado (for vitamin E).
And for those of you looking for tasty and simple examples, here there are a couple of recipes for Summer smoothies! Hope you will enjoy them as much as I do.
Summer Smoothie with Spices:
2 small apricots
1 tbsp milled flaxseeds
1 small slice of fresh ginger
¼ tsp cinnamon powder
¼ tsp turmeric powder
a pinch of black pepper
water or nut drink (approx. 200 ml)
1 ripe mango
150 g plain yogurt (regular or plant-based)
2 green cardamom pods (it’s better to crush the seeds in a mortar before blending)
1/3 tsp cinnamon powder
½ tsp of turmeric
a pinch of black pepper
water (approx. 80 ml)
A few variations of my basic recipe for Mango Lassi:
1) add a handful of chopped almonds
2) use some nut drink instead of water
3) add 1 peach
4) add 2 apricots
Below there are a few links to interesting studies on this topic:
- vitamin A intake and risk of melanoma: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0102527
- antioxidants and skin cancer: https://www.hindawi.com/journals/omcl/2014/860479/
- carotenoids/vitamin E and erythema: http://ajcn.nutrition.org/content/71/3/795.long
- a novel provitamin E and skin damage: http://www.jidonline.org/article/S0022-202X(15)30354-7/fulltext
Well, overall this is another example of how a healthy diet can help you with simple daily issues.
If you’d like to get my help in setting up solid foundations for your healthier lifestyle, here there is a thing that you can do: book your FREE DIET EVALUATION CALLJoin me on this call so you can:
** identify one simple change that you can take immediately to move forward
** figure out the number 1 thing that you might be doing that is holding you back
** discover an easy to follow 3-step plan to help you moving forward