Aurélie Canzoneri's naturopathic advice to prepare your skin for the sun

Eat foods rich in beta-carotene Beta-carotenes are found mainly in orange fruits and vegetables, such as carrots and apricots. They promote the production of melanin, so you can tan faster! They are also known to give the skin a healthy glow. This carrot cake recipe is the perfect way to include carrots, rich in beta-carotene, in your diet.

Supplement with urucum: this superfood is 100 times richer in carotenoids (including beta-carotene) than carrots! It prepares the skin for tanning, prolongs it and reactivates it by stimulating melanin production. Urucum can be taken as a treatment before, during and after exposure to the sun!

Eat sufficient protein: don't skip out on protein - it's essential to eat it every day, as the body doesn't store it. Collagen and elastin are important proteins for all skin problems, and even more so when damaged by UV rays. These so-called structural proteins are more easily renewed if we eat sufficient protein. This broth recipe is particularly rich in collagen.

Eat foods rich in antioxidants Antioxidants: they help combat the effects of free radicals, which are responsible for skin aging. As the sun accelerates this process, antioxidants are essential in summer to help maintain beautiful, youthful skin despite the possible harmful effects of the sun's rays, and to combat collagen degradation. Antioxidants include zinc, selenium, urucum, vitamin C, vitamin E...

Eat foods rich in vitamin E A good intake of vitamin E helps neutralize excess free radicals and combat oxidative stress and premature cell aging, thanks in particular to its antioxidant power. This fat-soluble vitamin is a constituent of cell membranes, giving the skin elasticity and plasticity. It therefore helps keep skin healthy despite exposure to the sun. Consuming 1 tablespoon of wheat germ oil provides the body with a good supply of vitamin E.

Eat foods rich in vitamin C: this vitamin helps recreate collagen and aids healing, so it's essential when exposed to the sun.

Eat enough omega-3s: they help the skin resist UV aggression and regenerate itself. Oily fish such as sardines, herring and mackerel, and vegetable oils such as flax, hemp and camelina are good sources of omega-3s. You can also supplement your diet with omega-3 supplements.