Qualche giorno fa abbiamo visto quali sono le sostanze che aiutano ad avere una pelle sana e dorata, oggi vi illustreremo quali sono gli alimenti che le contengono; attenzione però questi cibi vanno sempre accompagnati da una dieta varia ed equilibrata, con cereali, pesce, carne, latticini, legumi frutta e verdura.
Per il betacarotene sono consigliati almeno 3,6 mg al giorno, che si trovano in circa 300 grammi di carote, oppure potete integrare la vostra dieta con questi alimenti che ne contengono ottime dosi: prezzemolo, rucola, pomodori maturi, radicchio verde, mango, spinaci, peperoni rossi, albicocca, papaia e melone.
La dose giusta di retinolo è di 600 mg, forniti abbondantemente in una porzione di fegato di bovino; ne sono ottime fonti anche i formaggi e le uova. 60 mg di vitamina E sono pari a 40 grammi di peperoni crudi o circa due arance, oppure un piatto di lattuga o di rucola; è anche contenuto in abbondanza nel ribes, nel prezzemolo, nella papaia, nelle fragole, nel melone e nei lamponi.
La giusta quantità di vitamina E è circa 8 mg, contenuti in un cucchiaio d’olio di girasole, oppure in 30 grammi di mandorle; si trovano in buona dose anche nell’olio di mais e di oliva, nelle nocciole e nell’avocado. Per quanto riguarda l’omega 3, puoi assicurarti i mg che servono mangiando 50 grammi di salmone ai ferri (circa 150 grammi), oppure 60 grammi di acciughe, 70 di sardine o 150 di tonno, trota o pesce spada.
I 7 mg necessari di zinco sono reperibili in una porzione di fesa di manzo o da due ostriche; si trova in abbondanza anche nei cereali, nel cioccolato, fondente e nelle lenticchie. La dose giusta di selenio è 55 mcg, e si trova in una scatoletta di tonno o in 85 grammi di pasta; si possono scegliere, in alternativa, ostriche, pancetta di maiale, cereali, sgombri e gamberetti.
Infine, il licopene necessario per una sana abbronzatura si trova in almeno 5-6 mg al giorni, pari a 100 grammi di pomodori ben maturi o in 30 grammi di concentrato; anche anguria e pompelmo rosa ne contengono in abbondanza.
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