Cibi per abbronzarsi: scopri quali!

Cibi per abbronzarsi: scopri quali!
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È proprio così, cibo e abbronzatura sono due concetti direttamente collegati tra loro. Esistono infatti degli alimenti che, contenendo alcuni specifici elementi nutritivi, aiutano non solo ad abbronzarsi in modo più efficace, ma anche a preservare la salute della pelle e il suo colorito. Vediamo nello specifico quali sono questi micronutrienti alleati speciali per la nostra tintarella.

Il più noto di tutti è sicuramente il betacarotene. Si tratta del precursore della vitamina A che stimola la produzione di melanina e contribuisce a ridurre al minimo l’azione aggressiva dei raggi solari sulla pelle.

Un altro alleato speciale è sicuramente il licopene, una sostanza antiossidante che non interviene direttamente a favore del colore della cute quanto piuttosto sulla sua salute. Il licopene, infatti, contrasta e previene l’invecchiamento della pelle e la protegge dall’azione dannosa dei raggi solari.

Per avere un’abbronzatura di qualità anche l’elasticità della pelle gioca un ruolo essenziale, ed è qui che entrano in campo gli Omega 3 e 6 e la vitamina E. Le loro proprietà antiossidanti combattono l’invecchiamento cellulare e contribuiscono a stimolare la rigenerazione della cute.

Ultima in questa lista, ma non per importanza, l’acqua assunta bevendo ma anche mangiando alcuni alimenti che ne sono ricchi, come frutta e verdura, è fondamentale per mantenere l’idratazione cutanea e reintegrare le perdite di liquidi.

Questi elementi nutritivi, insieme all’acqua, sono quindi essenziali per aiutarci con l’abbronzatura e per sfoggiare un colorito uniforme. Altrettanto importante, però, per mantenere la pelle in salute, è l’applicazione regolare di una crema solare in grado di proteggere l’epidermide dai raggi UVB prima di ogni esposizione al sole.

La verdura da mangiare per abbronzarsi
Nella top list dei cibi da mangiare per abbronzarsi spiccano sicuramente per la loro celebrità le carote. Questi ortaggi, come ci viene suggerito dal loro colore, contengono molto betacarotene. Questa verdura è quindi perfetta per aiutare la nostra abbronzatura, senza contare che le carote sono anche ricche di acqua e sali minerali. Insomma, sono un alleato indiscusso della nostra alimentazione estiva.

Pur con un quantitativo inferiore di betacarotene ogni 100 grammi, anche gli spinaci e il radicchio sono ottimi cibi per abbronzarsi. Infatti, nonostante sia poco risaputo, entrambe queste verdure contengono 600 microgrammi di vitamina A o quantità equivalenti di caroteni ogni 100 grammi, corrispondenti circa alla dose giornaliera raccomandata di vitamina A! È vero, si tratta di verdure non tipicamente estive ma facilmente reperibili anche nei mesi più caldi e molto versatili in cucina. Inoltre, per avere un ottimo risultato per l’estate è bene iniziare con un po’ di anticipo a mangiare cibi con un maggiore apporto di betacarotene in modo che il corpo abbia modo di recepire il cambio nella nostra dieta in favore di cibi con un elevato contenuto di vitamina A.

A rendere gli spinaci un cibo ancora più interessante da inserire nella nostra dieta estiva contribuisce anche la luteina, la vitamina che ci aiuta a proteggere i nostri occhi dai danni solari.

Alimenti rossi per abbronzarsi
Fra i cibi che la natura offre nella stagione estiva, troviamo peperoni, pomodori, ciliegie e angurie, e non è una casualità! Questi alimenti sono efficaci per accelerare la nostra abbronzatura e per aiutarci ad ottenerla.

I peperoni, in tutte le loro tipologie e colori, contengono un quantitativo di vitamina A che varia dai 100 ai 150 microgrammi ogni 100 grammi, corrispondenti a circa il 30% del fabbisogno medio giornaliero per un adulto. Questo li rende una verdura che favorisce l’abbronzatura, oltre che antiossidante e antinfiammatoria, grazie alla presenza di vitamina C nella loro polpa.

Anche i pomodori apportano lo stesso quantitativo di vitamina A dei peperoni e sono ricchi di licopene che, come abbiamo visto, è un antiossidante funzionale a proteggere la pelle dai danni che l’esposizione solare potrebbe causare. Via libera allora a ricette a base di pomodori in tutte le salse: crudi, cotti, ripieni!

Non solo le verdure rosse, ma anche alcuni frutti rossi, come l’anguria e le ciliegie, sono da prediligere in una dieta pro-tintarella. Entrambi, infatti, apportano dai 20 ai 40 microgrammi di vitamina A per 100 grammi di prodotto cioè circa il 6% della dose giornaliera consigliata di vitamina A per un adulto di età compresa tra i 30 e i 59 anni. Inoltre, grazie al loro sapore zuccherino, mangiarle non comporta di certo nessun sacrificio. In particolare, mangiando le ciliegie si introducono carotenoidi e sali minerali fondamentali per proteggersi dalle scottature, mentre l’anguria, essendo molto ricca di acqua, favorisce anche l’idratazione indispensabile per mantenere tonica la pelle.

Anche i pomodori, così come le carote, se mangiati crudi, favoriscono l’assunzione di vitamina C, mentre, da cotti, rendono maggiormente disponibile il licopene alleato per l’abbronzatura. Il segreto, dunque, sta sempre nell’equilibrio e nella varietà nell’impiego di queste verdure in cucina.

La frutta estiva
Oltre a ciliegie, anguria e altri frutti di colore rosso, anche pesche, albicocche e meloni sono alimenti ideali per abbronzarsi. Sono frutti di stagione e, come si potrà intuire dal loro colore tendente all’arancione, sono ricchi di betacarotene.

Le albicocche sono quelle che all’interno di questo trio forniscono un maggior quantitativo di vitamina A: stiamo parlando di 350-500 microgrammi ogni 100 grammi di polpa, ovvero circa l’80% della dose consigliata. Inoltre, questo frutto dalla polpa carnosa combatte i radicali liberi e ha un elevato contenuto di fibre.

Il melone non è solo uno spuntino rinfrescante e zuccherino da mangiare per reidratarsi e dissetarsi, ma anche un valido alleato per l’abbronzatura: 100 grammi di polpa apportano 200 microgrammi di vitamina A (il 40% del fabbisogno giornaliero).

Anche le pesche, con un apporto di 100 microgrammi di vitamina A ogni 100 grammi di polpa (corrispondenti al 20% della dose consigliata), non possono mancare nella tua dieta per ottenere un colorito perfetto. Si tratta di un vero e proprio concentrato di proprietà: un frutto diuretico, antiossidante e pro-abbronzatura!

Albicocca, melone e pesca possono essere abbinati per creare una macedonia perfetta o per dissetarsi con un buon centrifugato. In ogni caso avrai uno spezzafame ottimo per il tuo palato e per il tuo colorito.

Idratare la pelle “dall’esterno”
Per avere un colorito ambrato ma anche una pelle sana, liscia e idratata, è utile agire anche “dall’esterno”. Se l’alimentazione è fondamentale per avere una pelle sana, anche la scelta di cosmetici e creme ci permette di idratare e curare al meglio l’epidermide, soprattutto dopo una lunga giornata di sole.

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