Secrets of a good tan: nutrition


Summer is in full swing, and our skin more than ever needs to communicate with the sun. What you need to eat for a good tan, which will give beauty and not take away health?

Summer is different for everyone. Someone was lucky enough to get a vacation and go to the warm sea. And someone has the opportunity to expose the body to the sun only on the weekends. But no matter which beach you go to, remember that you need to sunbathe properly. And the durability and depth of a good tan do not depend on the duration of extreme lying under direct rays, but on a competent approach to the procedure for sunbathing.

Almost everyone knows about the dangers of excessive sunburn. But how to achieve a beautiful chocolate shade without harming the skin? It is necessary to comprehensively prepare the body for the tanning procedure in advance, as well as regularly help it recuperate for new sessions of suntherapy.

At the same time, you should not limit yourself to applying moisturizing creams, because there are much more techniques that help to tan qualitatively and safely. One of the most effective secrets of a good tan is the «beach diet», which involves the inclusion in the diet of foods that contribute to the rapid development of chocolate color without harm to the body.

There are many products that stimulate the production of melanin pigment, which means that they will help make a tan more durable. In addition, in food you can find a lot of elements and vitamins that will protect the skin from the harmful effects of the sun, thereby making sunbathing safer. So, for a good tan during the beach season, it is necessary to include in the diet products containing:


Retinol, or vitamin A, stimulates the production of melanin, which helps speed up the appearance of a good tan on the skin.

The richest source of retinol is fish oil. But if this delicacy is not to your liking, then pay attention to the liver of animals, egg yolks, as well as most yellow and green vegetables and fruits (carrots, pumpkin, sweet peppers, spinach, apricots, apples, grapes).


Beta-carotene, being a provitamin A, is also necessary for the body in the summer. It will help protect the skin from the harmful effects of direct sunlight and avoid burns. Also, beta-carotene strengthens cell membranes, which means it slows down the aging process of skin tissues caused by sunburn. In addition, beta-carotene, being deposited in the cells, gives the skin a pleasant shade, which will enhance the effect of a natural tan.

Beta-carotene is found in large quantities in carrots (carrot juice), apricots, peaches, melon, spinach and watermelon.


This pigment is an isomer of beta-carotene. With sufficient use, it gives the skin a pleasant shade, and also stimulates the appearance of a good tan. In addition, by consuming lycopene-containing foods after the beach season is over, you will prolong the duration of «dark skin».

It is also important that lycopene almost doubles the protective functions of the skin and helps it fight the effects of the harmful effects of the sun.

This pigment is found in all red-orange vegetables and fruits (tomatoes, bell peppers, apricots, peaches, etc.).

Vitamin E

It is one of the most effective antioxidants, which means it helps to avoid early skin aging. In addition, it actively protects against the effects of free radicals, which is especially important in the hot season. Vitamin E also prevents inflammatory processes, thereby helping to avoid skin redness or manifestations of solar allergies.

Vitamin E can be found in vegetable oils, apples, almonds, peanuts, green leafy vegetables. Also, a sufficient amount of this vitamin is found in eggs, milk and dairy products and beef.


This amino acid helps the body produce melanin, a pigment that gives the skin a pleasant “sunny” shade. If the body does not suffer from a lack of this amino acid, then a good tan is guaranteed to you.

Tyrosine is found in dairy products, some fruits and vegetables (bananas, avocados, legumes), and nuts and seeds (pumpkin seeds, almonds, peanuts, cashews).


Tryptophan is an amino acid that stimulates the production of melanin, which means it contributes to a good tan.

The sources of this amino acid are animal and vegetable proteins: dairy and sour-milk products, cheeses, soybeans, legumes and most nuts.


A healthy good tan and selenium are inseparable. After all, it is this element that helps the skin to remain young, despite the active influence of sunlight. By eating foods rich in selenium, you can easily avoid dryness and flaking of the skin, as well as avoid burns and skin laxity throughout the beach season and after it.

Coconuts are considered the champion in the content of selenium. If the exotic did not work out, then seafood (lobsters, crabs), almost all types of fish, eggs and milk will help replenish the stocks of the element.

The most popular products for a good tan

good tan

As a result, a number of products can be derived that affect the speed and quality of the resulting tan. In addition to the fact that by regularly eating them, you will accelerate the appearance of a beautiful dark shade, you will also successfully preserve the youth and beauty of your skin under the hot rays of the sun, because most of these products are excellent natural antioxidants, rich in vitamins and useful elements. So, the basic menu of the «beach diet» is:

Main course Garnish Dessert

Fish and seafood




Dairy and sour-milk products, cheeses


bell pepper












The most harmful products for a good tan

It should be remembered that even if you include all the products necessary for a good tan in your diet, you may not get the expected result. After all, besides them, in the standard menu of a person there are many dishes that inhibit the production of melanin, which means nullifying the efforts of “helper products”. Therefore, in order to achieve a beautiful skin tone, the following products should be excluded from the diet:

  • Pickles and smoked meats
  • Alcoholic and low alcohol drinks
  • fried
  • Coffee, cocoa and chocolate
  • Citrus
  • Currant
  • Mango
  • Corn
  • Parsley

And you should also remember that nutrition is not the only secret to a healthy tan. Do not forget about moisturizing and cleansing the skin, timely protection from the strong sun. And then the skin will remain healthy and will delight you with a beautiful tan for a long time!

Author: Natalia Kay

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