Latest news with #CarmenMera
Vogue
10-07-2025
- Health
- Vogue
14 Beta-Carotene-Rich Foods for Glowing Skin and Eyes
When temperatures rise, all we want to eat are light, fresh foods. Luckily, many of those foods—like raw fruits and veggies—are hydrating, detoxifying, and delicious. The best of them contain beta-carotene, which has the added bonus of benefiting the skin. Carrot salad, anyone? 'Numerous studies have shown that a diet rich in antioxidants, essential fatty acids, vitamins, and specific minerals can prevent premature aging of the skin, improve its luminosity and texture, and reduce the appearance of inflammatory diseases,' explains nutritionist Carmen Mera. 'Amongst the most relevant nutrients is beta-carotene.' What is beta-carotene? Beta-carotene is the naturally-occurring, orange-yellow pigment found in many fruits and vegetables. As the name suggests, it is a type of carotenoid, which is a type of antioxidant. Beta-carotene is responsible for the intense warm hues of many fruits and vegetables. Think: carrots, sweet potatoes, mangoes, and red bell peppers. According to Mera, the nutrient stands out for 'acting as a precursor of vitamin A.' When consumed, your body converts beta-carotene into retinol, essential for eye health, the immune system, mucous membranes, and cell reproduction and development. And, as we all know, retinol is incredibly beneficial to the skin. This is because beta-carotene acts as an antioxidant, helping to neutralize free radicals, the unstable molecules that damage cells that cause inflammation. Beta-carotene prevents oxidative cell damage and supports the skin's photoprotective properties to slow aging. 'The regular consumption of beta-carotene contributes to preventing sunburn, dryness, and the formation of wrinkles,' adds Mera. Foods high in beta-carotene It's easy to spot fruits and veggies that contain beta-carotene: They often have orange or red flesh or skin. But don't let color limit your options; leafy green vegetables also contain large amounts of beta-carotene. The usual tell-tale orange pigment is just camouflaged by the dark green color of chlorophyll. Carrot Sweet potato Pumpkin Mango Apricot Tomato Papaya Cantaloupe Persimmon Spinach Swiss chard Broccoli Kale Oranges How to improve the absorption of beta-carotene? Beta-carotene is fat-soluble and is thus better absorbed when fat is present, so to make the most of the beta-carotene you consume, eat it with healthy fats like extra virgin olive oil, avocado, nuts, seeds, oily fish, and eggs. This is important: If there is no fat in the diet, your body cannot absorb carotenoids, including beta-carotene.
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Vogue
02-07-2025
- Health
- Vogue
Change Your Gut Microbiota, Change Your Skin
You probably know that the skin is the most accurate and immediate reflection of health. But you may not know that your skin is directly related to your gut. 'The intestinal microbiota plays a central role in the body's immune and metabolic regulation,' nutritionist Carmen Mera of SHA Spain says. 'Its balance is key not only for digestive health, but also for skin health through the gut-skin axis.' She says that improving your diet for three months can transform your skin—and even clear up everything from psoriasis to acne. The secret? Avoiding inflammatory foods and sticking to wholesome ingredients that nourish your microbiota naturally. What is the gut microbiota? The gut microbiota is the set of microorganisms that live in our intestines, performing a number of actions that have a direct impact on skin tissue. 'Microbiota is responsible for breaking down certain foods and producing the vitamins and nutrients necessary for health,' explains Gema Cabañero, of the beauty supplement firm 180 The Concept. 'It also regulates the production of lipids and proteins, both of which are fundamental components of the skin barrier. If the microbiota is out of balance, the skin will be affected and will be more unprotected against environmental aggressors.' How does microbiota impact skin? When the intestinal microbiota is off-balance, gut permeability increases and inflammatory responses are triggered. 'This can aggravate conditions such as acne, rosacea, atopic dermatitis, or psoriasis,' says Cabañero. 'In the case of acne, altered gut microbiota can increase sebum production, change skin immunity, and facilitate the growth of acne,' Mera points out. 'In people with rosacea, there's an increased prevalence of small intestinal bacterial overgrowth (SIBO),' she adds. 'Correcting this significantly improves skin symptoms.' How to improve gut microbiota? We aren't just what we eat—we're what we do. 'Given the growing evidence linking diet, microbiota, and skin health, it is essential to adopt a holistic approach,' Mera notes. To achieve healthy, firm, and balanced skin, she recommends managing stress through practices such as yoga or meditation, which have shown both digestive and dermatological benefits. Of course, we must also eat for the microbiota with a diet that acts as a daily medicine. This means eating anti-inflammatory foods, fermented foods, and foods that contain natural prebiotics. Anti-inflammatory foods Fresh fruits and vegetables are essential for a balanced microbiota. Follow an anti-inflammatory diet rich in antioxidants, fiber, healthy fats, fermented foods, prebiotics, and fresh foods. Fruits Vegetables Legumes Whole grains Seeds Extra virgin olive oil Fermented foods Miso Sauerkraut Umeboshi What foods to avoid for healthy gut microbiota and skin? Along those same lines, certain foods can have a detrimental effect on the microbiota and, thus, skin health. Harmful foods increase collagen glycation, raise insulin levels, and promote a chronic pro-inflammatory state that progressively deteriorates skin quality.
