On 21 June, it is officially the start of the summer season. At this time of year, the tilt of our planet means that the Northern Hemisphere is more exposed to solar radiation, so it is naturally warmer and the desire to sunbathe outdoors becomes all the more pressing.

However, this intense radiation is not without consequences for our skin or even our health. Indeed, the skin is not yet well prepared to withstand such doses of ultraviolet rays, which could therefore cause severe skin lesions.

The skin needs to adapt gently; it still lacks sufficient protection against UV rays. Of course, you can give it a «good» boost by caring for it daily with Oceau Marine products and using a sunscreen adapted to your phototype (skin type), but have you considered adapting your diet?

By nourishing your skin from within, you enhance the daily action of your skincare and get ahead for a visibly more beautiful, luminous tan and well-protected skin.

The effects of UV rays on the skin

The UV rays can seriously damage deep skin cells and even alter their DNA, so it seems paramount to protect ourselves from them in order not to burn our «sun capital» and our health.

UV rays are made up of two types of radiation:

– the Grape activate the production of melanin almost immediately (the natural pigment produced on the skin's surface) which gives our skin its initial tan, but they also penetrate very deeply through the skin barrier to the connective tissues that ensure its structure and elasticity.

They can therefore be responsible for accelerated skin ageing and the appearance of wrinkles.

The UVB They activate the production of new melanin, which gives a long-lasting tan (it appears up to 72 hours after exposure) and thicker skin. In case of overexposure, they are responsible for sunburn and burns. They can also cause the appearance of pigment spots (hyperpigmentation).

UVA and UVB rays increase oxidative stress in skin cells: without adequate protection, they can cause irreversible damage to our cells and the appearance of malignant melanoma.

It is important to repeat: no sun protection, not even the highest SPF, offers complete protection from the effects of UV rays!

The best protection is still to avoid the sun during the hottest hours, not to stay out too long (especially at the beginning of exposure) and to significantly protect your skin (clothing, hat, sunscreen suitable for your skin type for exposed areas).

Certain skin types (very fair, sensitive, or atopic skin) are also more fragile and easily prone to sunburn, so this must be taken into account when choosing a sunscreen with a higher SPF (which doesn't stop the skin from tanning!).

But have you also thought about adapting your menus to give your skin the best possible chance and enhance your tan?

How to nourish your skin and prepare it for sun exposure?

A balanced diet rich in water and essential nutrients gives your skin the resources it needs to better prepare for sun exposure.

She will draw vitamins from it that allow certain internal processes to be activated, for better tanning (a «healthy» tan acts as a first natural protection), to stay properly hydrated and to combat the free radicals responsible for skin sagging.

Choose organic and untreated fruits and vegetables if possible, and opt for raw consumption or gentle steaming to preserve vitamins without altering their delicious taste.

Foods rich in beta-carotene

Beta-carotene is a precursor to vitamin A, meaning it is converted into vitamin A by the action of certain enzymes in the liver.

While vitamin A is essential for the proper functioning of our bodies (iron metabolism, good health of the immune system, sight and mucous membranes), it is also very beneficial for our skin as it acts effectively against cellular ageing and free radicals.

Furthermore, it helps to stimulate melanin production and achieve a more even tan.

Le bêta-carotène se trouve en grande quantité dans les fruits et légumes de couleur orange, jaune et verte foncée. Voici quelques exemples : * **Carottes** * **Patates douces** * **Potirons et courges** * **Mangues** * **Abricots (frais et secs)** * **Cantaloups (melons)** * **Épinards** * **Chou frisé (kale)** * **Blettes** * **Pois** * **Brocolis**

Orange-coloured vegetables, sweet potato, carrots, dark green leafy vegetables like spinach, and aromatic herbs (coriander, parsley...).

As vitamin A is fat-soluble, it is better absorbed if consumed with a fatty food (a spoonful of olive oil, for example!).

Omega-3 rich foods

Omega-3 fatty acids contribute to the general good functioning of our bodies and are exclusively provided by diet.

They maintain a good cardiovascular and nervous system, activate brain exchanges and increase our mental well-being, help fight hypertension and macular degeneration of the eye.

Their benefits for the skin are also numerous: they preserve the skin's elasticity, help to combat inflammation, and nourish the hydrolipidic film (which is essential when exposed to the sun more, in order to keep skin supple and well-hydrated).

Les aliments les plus riches en oméga-3 sont les poissons gras comme le saumon, le maquereau, le hareng et les sardines. Vous pouvez également en trouver dans les graines de lin, les graines de chia et les noix.

All oily fish (mackerel, sardines, tuna, salmon, herring), unsalted nuts (walnuts, almonds, hazelnuts), vegetable oils (linseed oil, rapeseed oil, hemp oil...), and certain seeds (chia, linseed...).

Antioxidant-rich foods and hydration
To combat oxidative stress and skin sagging, opt for a diet rich in plant-based antioxidants that neutralise the harmful effects of free radicals.

Minerals (zinc, selenium...) and vitamins (A, C, and E) are powerful antioxidants that will help you limit water loss because they are very revitalising and naturally rich in water – and will keep your skin healthier, better prepared for sun exposure.

In which foods will I find the most antioxidants?

You'll find a maximum of antioxidants in fresh, seasonal fruit and vegetables: citrus fruits, nuts, berries, green vegetables... Consider growing some aromatic herbs for cooking (they are much better freshly picked and their nutritional qualities are better preserved).

The list is long, most importantly, treat yourself and select the foods you fancy.
Finally, it's important to remember that good hydration is necessary throughout the day to prevent dry skin and help it replenish its water reserves (which drain all the faster in the sun!).

What foods will be featured on your upcoming menus?

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