It is not new that elastic, luminous and firm skin is also nourishing it from the inside out. In summer, we are much more exposed to solar radiation and, besides protecting it externally, we must be sure that we are giving our skin some essential nutrients. Also, we should always enjoy what the season gives us and eating seasonal. Basically, it is a way for nature to communicate what we should eat to optimize our body at a certain time of year.

These are foods and nutrients to bet in these summer months - and we include our favorite recipes too!

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1.tomate

There are studies that suggest that the lycopene, one antioxidant present in large quantities in tomatoes, helps protect the skin from sun damage, that can be transformed into spots, wrinkles and thin lines, dry or dehydrated skin. There is a golden tip to improve the absorption of this nutrient: Combine tomatoes with olive oilbecause fat will enhance its absorption. Also choose not to cut the tomato into very small pieces, since the more we leave a food, the more exposed to oxygen, making some vitamins lose.

2.Curgete

Is rich in manganese, a mineral that helps reverse the solar damage and drives collagen production. There are also other foods rich in this mineral, such as mussel, brown rice, dark green vegetables, oysters and dry fruits.

Try these vegetable, with extra points for the sauce, also rich in nutrients for a very healthy skin!

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3. RED FRUITS

Low sugar content, rich in fiber and full of antioxidants - There is no reason not to enjoy your (short) season. They are especially rich in anthocyanin, one antioxidant with anti-inflammatory potential and that naturally protects the skin from the sun. They are also rich in Vitamins A, C and E, Essential for strong and healthy skin. Our tip is that it fills the freezer with raspberries, blueberries, strawberries and blackberries during the summer, to use them during the year, as the benefits are not lost.

Try This cup to breakfast, a collagen boost, with extra help from mix pure beauty, or this beaten.

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4.Matcha

Green tea, and especially the matcha, it's very rich in antioxidants. Fighting Free Radicals and Cell Damage, Improves skin firmness and elasticity, reduces inflammation and enhances a clean, smooth complexion. It keeps your energy levels up there without the adverse effects of coffee (goodbye anxiety!), In addition to having a lot of benefits to the female hormonal system.

We have a lot of recipes with Matcha on the blog - you can see how much we love this superfood! From the simple Matcha Latte, a beaten and even desserts!

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5.

Due to its high water content, it is the perfect fruit for summer snacks as it helps you maintain your hydration levels. In addition, it is rich in Vitamins A and C and also contains lycopene, the same compound present in the tomato.

You can also bet on using it in your beauty routine, in our watermelon essence.

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6.Beterraba

Its taste may not convince everyone, but its nutritional content leaves no doubt. Rich in potassium, copper, vitamin C, niacin and so many other minerals and vitamins essential to Improve skin aspect and prevent sun damage.

These Raviolis de Beetraba They are perfect for a light summer meal, but if it is not ready for raw beets, start with this soup.

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7.Pepino

The typical image of romantic comedies, women with cucumber slices in the eyes, is no coincidence. The cucumber, besides rich in water, is also a Good source of vitamin C, K and antioxidants. Helps improve the look, giving you more luminosity and elasticity. It is also great for combat dark circles and Darkened skin around the eyes and relieve the skin after sun exposure - Just one of the numerous reasons for cucumber essence be a Must have!

Cucumber is one of the ingredients of these Detox Ice Cream, the cooler snack for hot days!

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8. Dry and seeds

Ideal for snacks on the beach, they will leave it satiated, and are good allies for the health of your skin, by the content of Healthy fats, vitamins and minerals. To the Brazil nuts are rich in selenium, known for protecting the skin from sun damage and preserving its elasticity; to the almonds are rich in magnesium, riboflavin, vitamin E and phosphorusimportant to reduce inflammation and keep the skin well hydrated; to the Chia Seeds They are one Omega- Boost-3, super important for radiant and very elastic skin. And the list continues! Therefore, dry fruits and seeds always in your snacks and summer meals. We love this chia mousse And you can use red fruits like topping for even more benefits.

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9.Oogurte

Your content of protein, zinc, calcium and B vitaminsThey make it a good ally for healthy skin. The fact that it is fermented support digestive health, closely linked to the health of our skin. Look for a good, biological yogurt if possible. If you don't tolerate cow yogurts, try goat or sheep. If it is vegan, look for a plant -based yogurt with live and sugar -free yeasts or a large list of ingredients. These detox yogurt bars They are great for a summer snack!

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10. BLACK CHOCOLATE

Cocoa is a powerful ingredient for our skin! It is no coincidence that cocoa butter is part of the sunscreen. Your power antioxidant, regenerator and moisturizer It is indisputable. THE cocoa It is known for combat oxidative stress, by improve mood, for having properties that naturally protect the skin from the sun And because it is… delicious? So, yes, carte blanche to eating your chocolate (always with little sugar and a high percentage of raw cocoa, for maximum benefit), whether it is summer or not. You chocolates Beauty or Detox They are a good bet but if you feel like getting your hands dirty, too There is no shortage of wonderful recipes on the blog.