How to get a tan with food

Until the 20th century, tan was considered unattractive for aristocrats, and white skin was valued in women. Now tanned skin is considered more attractive and beautiful than pale skin, as it visually rejuvenates the skin, making it smooth and silky. Every summer we visit the beaches with pleasure, dreaming of getting an even tan of a beautiful shade. Yes, and in winter it is not a problem to get a tan, it is enough to visit a solarium or use self-tanning. Having received a dose of ultraviolet rays, we try to keep the sexual tanning as long as possible.

Diet for a beautiful tan

In addition to using moisturizers and after-sun products, you should pay attention to nutrition that will protect your skin from the sun’s rays. The diet should include foods that allow you to tan faster and keep the chocolate color of the skin for a longer time. We are talking about stimulating the production of melanin – a dark pigment that is found in the skin, hair and other tissues of the body and is produced under the influence of sunlight. Plus, saturation of the body with vitamins and microelements will slow down skin aging, preserve the health of nails and hair.

Vitamins and trace elements – tanning catalysts

There is a group of useful substances that accelerate the process of natural tanning.

  1. Beta-carotene is a yellow-orange pigment that protects the skin from free radicals, activates protection against burns, solar radiation, and eliminates the destruction of the cell membrane of the body.
  2. Vitamin E is a powerful antioxidant that protects the skin from aging and the harmful effects of free radicals.
  3. Selenium is an element that protects the skin from the sun’s rays. It also eliminates the appearance of unpleasant dry skin and burns after sunbathing, strengthens the immune system.
  4. Tyrosine and tryptophan are amino acids that stimulate the formation of melanin.
  5. Lycopene is a red pigment that accelerates the formation of melanin, thereby providing a beautiful tan. Increases the skin’s protection against free radicals by 2 times.

Foods that help you tan


Most of the above listed is sold in pharmacies. However, we offer you the following list of foods that contain these beneficial elements for your skin.

  1. Carrots contain enough beta-carotene and help to keep the tan on the body longer than usual. Before going to the beach, drink a glass of fresh carrot juice or eat 2 carrots.
  2. Asparagus protects the skin from ultraviolet radiation, prevents the development of skin cancer. Contains asparagine, a large amount of vitamins of group A, also groups B, C, PP.
  3. Tomato is an excellent prevention of skin cancer. Accelerates tanning. 60g of tomato juice or paste each day provides protection from harmful UV rays similar to low SPF sunscreen. Contains B vitamins, lycopene and minerals.
  4. Spinach protects against solar radiation, preserves the tan and allows you to get a rich shade of tanned skin. Contains vitamins of group C, PP, beta-carotene, lutein.
  5. Broccoli protects your skin before, during and after sunbathing. Reduces swelling and redness of the skin after a long tanning process. Contains vitamins A, B, C, E.

Fruits and gourds

  1. Apricot accelerates the appearance of tanned skin and protects against ultraviolet rays. Contains B vitamins, PP, beta-carotene, iron, phosphorus and bioflavonoids. For a more intense skin tone, you should eat about 200 g of apricots per day.
  2. Peach prevents burns, protects against ultraviolet radiation, activates the production of dark pigment, and provides a beautiful even tan. Contains beta-carotene, vitamins B, C, PP, iron and potassium.
  3. Grapes, as a powerful antioxidant, prevent the development of skin diseases, kill harmful cells and strengthen the immune system. It also maintains a healthy water balance in the body. Contains vitamins A, B, C, PP, ascorbic acid.
  4. Melon accelerates and intensifies the tan color. Contains vitamins C, B, PP, beta-carotene, iron and potassium. To do this, you need to eat 300 g of melon every day. Remember, to avoid poisoning, do not mix melon with other foods.
  5. Watermelon restores the water balance of the skin and the body as a whole, accelerates the formation of a tan, makes it persistent and even, and protects the skin from ultraviolet radiation. Contains vitamins B, C, PP, lycopene, beta-carotene, potassium and iron.

Meat and fish

Fish and seafood protect against ultraviolet radiation and the action of free radicals, normalize water balance, prevent dry skin and its peeling. They contain vitamins A, B, D, E, tyrosine, omega-3 and 6 acids. Meat and liver are sources of trace elements and tyrosine. Especially useful for tanning will be red meat, beef and pork liver, which activate the formation of melanin and help keep the skin tanned for as long as possible.

Foods that prevent sunburn

What can’t be eaten?

There are also products that prevent the production of dark skin pigment and are the “enemies” of sunburn. So, it is better to give them up temporarily. Among them it is worth noting: salted and pickled foods, fried, smoked dishes and foods, alcoholic and coffee drinks, chocolate products, corn, parsley. Experts note that low-calorie diets are also harmful to the intensity of skin color and can make the tan uneven and barely noticeable.

What should you eat in moderation?

Regarding citrus fruits, which contain a lot of vitamin C. This vitamin protects the skin from early aging, but slows down the development of melanin. This also applies to other fruits and vegetables with a high vitamin content (blackcurrant, strawberries, sea buckthorn, red bell peppers, cabbage). Don’t cut them out completely – eat in moderation. Focus on red and bright orange fruits (oranges, tangerines, mangoes).

These recommendations on the correct diet for the formation of a stable, even, beautiful tan do not fully replace the pleasant procedure of sunbathing. Remember that prolonged exposure to the sun, especially during the midday hours, adversely affects your health. Eat healthy and sunbathe in moderation and do not forget about sunscreen cosmetics!

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