Todos conocemos que la nutrición y los hábitos sanos influyen en la
piel. Para tener una nutrición adecuada que beneficie a nuestra piel,
debemos ingerir alimentos ricos en vitaminas, minerales y ácidos grasos esenciales tales como los Omega 3 presentes en el pescado
azul y otros alimentos. Las frutas y los vegetales son las principales fuentes de vitaminas y minerales
Las vitaminas
- Vitamina A. “Es probablemente la vitamina que más contribuye a mantener la piel sana y ayuda al bronceado, ya que favorece el desarrollo de pigmentos en la piel”, afirma la Dra. Paloma Cornejo, Dermatóloga y miembro de la AEDV.
Como fuentes vegetales de pro-vitamina A encontramos la calabaza, la mandarina, el tomate, los albaricoques,
las zanahorias, las espinacas, la yema de huevo, el alga espirulina y la alfalfa germinada.
- Vitamina C. Es muy necesaria para la salud de la piel, ya que activa sus defensas e interviene en la síntesis
del colágeno, proteína que constituye el tejido cutáneo y le otorga sostén.
Las chinas o frutas cítricas, la papaya, el perejil fresco, el pimiento crudo, los kiwis y las fresas son excelentes
fuentes de vitamina C.
- Vitamina E. Es la vitamina antioxidante por excelencia, protege y ayuda a mejorar el tejido celular, contrarresta
con eficacia el envejecimiento y ayuda a mejorar la circulación sanguínea.
La vitamina E se encuentra fundamentalmente en aceites vegetales, en el germen de los cereales integrales,
semillas de girasol, almendras y nueces.
Los minerales
1. Selenio. Entre los minerales más importantes tenemos este mineral con acción antioxidante, relacionado con un menor riesgo de aparición de ciertos tumores, entre ellos el de piel o melanoma.
Se encuentra en carne, pescado, marisco, cereales, huevos, frutas y verduras.
2. Zinc. Es otro mineral que forma parte de nuestra epidermis y está presente en los siguientes alimentos:
carnes, vísceras, pescado, huevos, cereales integrales y legumbres.
La vitamina E, el selenio y la vitamina A actúan en conjunto, por esta razón es importante realizar una dieta muy variada que garantice la presencia de todas las vitaminas antioxidantes a la vez.
Los alimentos
- Melocotón: es uno de los mejores aliados para protegerse del sol, gracias a sus carotenos y antioxidantes, que luchan contra los radicales libres y cuidan la piel, el cabello y las uñas de sus efectos nocivos. Tiene un alto contenido en vitamina C y es una fruta muy rica en calcio.
- Zanahoria: se ha reconocido como uno de los mejores tentempiés para comer entre horas, por su capacidad para saciar el hambre e incluso la sed. Además, es fundamental para protegernos del sol gracias a su contenido en betacaroteno, que también potencia el bronceado de la piel. Este componente ayuda a que las personas con
tendencia a desarrollar diabetes de tipo 2, estén menos expuestos a sufrir la enfermedad, según un estudio de la Universidad de Stanford.
- Tomate: imprescindible en la dieta de todo el año, el tomate se hace especialmente importante en verano por ser muy hidratante y muy rico en vitamina C. También contiene carotenoides como la luteína y la zeaxantina, que protegen la vista de los rayos solares.
- Plátano: siempre es una buena elección para saciarse rápidamente ya que aporta mucha energía, tanto en las actividades del día a día como antes de realizar cualquier deporte. Previene la deshidratación gracias a su alto contenido en potasio y aporta numerosas vitaminas, como la A, muy importante para cuidar la piel ante los rayos del sol.
- Agua: el último, pero quizá el más importante de todos. El agua no es que sea necesaria es que es imprescindible. Es importante beber grandes cantidades incluso aunque no se tenga sensación de sed, y si se hace deporte o se está en un lugar demasiado caluroso, siempre hay que tener una botella a mano.
Con estos alimentos en la lista de la compra aportaremos a nuestro organismo grandes beneficios especialmente en la temporada estival.
¡No te olvides de ninguno de ellos!
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