Estate fa rima con tintarella! Se l’abbronzatura è un must imprescindibile della bella stagione, l’alimentazione è un asso nella manica che non potete sottovalutare. I cibi ricchi di vitamina A, C ed E, infatti, aiutano la pelle a sopportare meglio i raggi solari e a prepararla per ottenere un bel colorito. Scopri con noi quali sono i 13 alimenti a prova di sole!
Dieta per abbronzarsi di più
Per favorire l’abbronzatura si comincia dalla tavola. Le vitamine A, C ed E contenute in frutta e verdura, infatti, sono alleate eccezionali contro i danni dei radicali liberi causati dai raggi ultravioletti, che si traducono nell’invecchiamento precoce della pelle e un rischio maggiore di tumore cutaneo (melanoma).
Cibi per abbronzarsi di più
- Carote: sono al primo posto della classifica dei cibi abbronzanti grazie al notevole contenuto di vitamina A. 100 g di parte edibile, infatti, ne ha ben 1.148 microgrammi.
- Radicchio: è particolarmente ricco di vitamina A. 100 g di parte edibile ne contiene 542 microgrammi.
- Spinaci: sono tra le verdure con il più alto contenuto di vitamina A (485 microgrammi per 100 g di parte edibile). Sono anche una buona fonte di ferro, per migliorarne l’assorbimento ricordate di associarli ai cibi ricchi vitamina C (ortaggi a foglie verdi, pomodori, peperoni, cavoli, rucola, arance, limoni, mandarini, pompelmi, frutti di bosco, kiwi, fragole, ecc.).
- Albicocche: sono una vera miniera di vitamina A (360 microgrammi per 100 g di parte edibile), un precursore della melanina, il pigmento che fa diventare la nostra pelle più scura.
- Prezzemolo: è famoso soprattutto per l’elevata concentrazione di ferro, basti pensare che 25 g forniscono più ferro di 1 braciole di maiale da 200 g! Ma è ricchissimo anche di vitamina A (270 microgrammi per 100 g di parte edibile).
- Cicoria: in alcuni posti è conosciuta anche con il nome di catalogna. Dal sapore amarognolo, è molto ricca di vitamina A. 100 g di parte edibile, infatti, ne contiene 267 microgrammi.
- Lattuga: è ricchissima di vitamina A, 100 g di parte edibile, infatti, ne contiene 229 microgrammi.
- Melone: simbolo per eccellenza dell’estate assieme all’anguria (o cocomero) è molto ricco di vitamina A, per 100 g di parte edibile ne contiene 189 microgrammi.
- Peperoni: sono un’ottima fonte di vitamina A, 100 g di prodotto ne contiene 139 microgrammi.
- Pomodori: molto ricchi di Sali minerali e del prezioso licopene (un potente antiossidante appartenente al gruppo dei carotenoidi, che combatte i radicali liberi) contengono 42 microgrammi di vitamina A per 100 g di parte edibile.
- Anguria: ricchissima di acqua e Sali minerali è una buona fonte di vitamina A. 100 g di parte edibile ne contiene 37 microgrammi.
- Pesche: dolci e polpose sono un ottimo spuntino pomeridiano e una discreta fonte di vitamina A. 100 g di parte edibile ne contiene 27 microgrammi.
- Ciliegie: con un blando potere lassativo e dalle proprietà diuretiche e disintossicanti, sono una discreta fonte di vitamina A, con 19 microgrammi per 100 g di parte edibile. Inoltre, questa frutta tipicamente estiva, stimola anche la produzione di collagene, un vero toccasana per la nostra pelle. Le ciliegie possono essere consumate anche dai diabetici perché contengono uno zucchero (levulosio) che non ha controindicazioni.
Per un’abbronzatura da sogno ricordate di consumare almeno 5 porzioni al giorno (es. 3 frutti grandi e 2 piatti abbondanti di verdura). Le verdure vanno consumate preferibilmente crude o passate per preservare il contenuto vitaminico. Ricordate, inoltre, di limitare il consumo di sedano e finocchio, che contengono gli psoraleni, composti ad azione fotosensibilizzante. Last but not least, idratate la pelle dall’interno bevendo molta acqua (almeno 1,5 – 2 l di acqua) e introducendo grassi buoni come il pesce ricco di omega 3 (salmone, sgombro, sardine, trota, branzino, ecc.). Con l’esposizione al sole, infatti, l’epidermide (lo strato della pelle che contiene il 2o-30% di acqua) tende a disidratarsi.
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