We all desire a wheatish skin color, but always with the necessary precautions from the sun. Melanin is the substance responsible for our dark skin as melanocytes protect us from the sun’s ultraviolet rays by secreting it. In short, tanning of the skin is a natural response of our body to protect itself from the sun. Our goal is to obtain a safe and healthy tan for the skin and to avoid prolonged exposure to the sun which increases the risk of cancer. In the summer we can protect ourselves from the sun by properly using sunscreen and avoiding exposure to the sun during midday hours. An additional way to protect ourselves from the sun is to hydrate our body, by drinking plenty of fluids.
For the proper functioning of our body and the health of our skin, nutrition plays an essential role. It is a fact that diet can help us achieve a healthy tan, while its contribution to skin hydration and the rapid healing of sunburn is very important.
Which foods help with tanning?
Carotenoids
Carotenoids are plant substances found in many fruits and vegetables and give them their characteristic red, yellow or orange color. They consist of provitamin A and are our main ally in the effort to tan, as well as being a shield against sunburns and various skin irritations. Lycopene is the red pigment that belongs to the carotenoid category and can be found in watermelon and tomatoes. Lutein, in turn, has an antioxidant effect that we find in broccoli and spinach and together with lycopene, they are the basic carotenoids that we should have in our diet to achieve our goal. Additional carotenoids can be found in peppers, sweet potatoes, nectarines, zucchini and mangoes. So colorful salads and fresh fruits are ideal choices at the beach.
Copper
Copper participates in a multitude of functions in our body such as iron absorption, oxygen transport, hemoglobin formation, etc. Research has also shown that copper stimulates the secretion of the enzyme tyrosinase, which is a precursor to melanin. The copper that our body cannot produce can be found through our diet in mushrooms, seafood, liver, grapes and nuts.
Selenium and zinc
Like all trace elements, selenium and zinc are essential as they participate in numerous functions that occur in our body. To obtain a beautiful tan and protect the skin from sunlight, these two metals will help us. They also take part in the production of collagen and elastin, thus helping the skin’s resilience and elasticity. We will find them by consuming seafood such as shrimp, mussels and nuts. Brazil nuts are the main source of selenium, since they contain more selenium per gram than any other food.
Vitamin A
Vitamin A is a fat-soluble vitamin that participates in numerous functions of the human body and is stored in the liver. Vitamin A seems to promote skin elasticity, while its deficiency causes dry and irritable skin. Rich amounts of vitamin A can be found in animal foods, such as fish, liver, cheese and egg yolk.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin and is one of the best-known antioxidants. Vitamin C prevents the development of free radicals formed by ultraviolet radiation, and thus contributes to the preservation of the skin and the rapid healing of sunburns. It works more effectively when combined with vitamin E and copper. Vitamin C is not synthesized in the human body, so we will find it in foods such as strawberries, melons, tomatoes, peppers, lemons, broccoli and spinach.
Vitamin E
Vitamin E is a fat-soluble vitamin with strong antioxidant activity. It is a key cog in a healthy tan, as its deficiency causes dehydration and dryness, promotes the appearance of stretch marks and increases the risk of skin cancer. In addition, it protects us from premature aging of the skin. We will find amounts of vitamin E by frequently consuming large fatty fish such as salmon, olive oil and nuts such as almonds.
B complex vitamins
B complex vitamins are a combination of 8 vitamins (B1, B2, B3, B6, folic acid, B12 and biotin). These vitamins are important for many metabolic processes in the body. They maintain the smooth functioning of the skin by acting as a protector against sunburn. Vitamin B12 stimulates the production of melanin and significantly helps in the circulation of oxygen from the skin cells. In order to have sufficient B complex vitamins, our diet must include meat, fish and seafood, whole grains, eggs, dairy products, fruits, vegetables and nuts.
To sum up
This summer, whether your goal is to get the perfect tan or to protect your body and skin from the sun’s rays, don’t forget the valuable role of nutrition. Fill your plate with valuable and colorful options and with the help of water you will achieve complete protection for your body. It will be ready to cope with long hours of sun exposure as well as high temperatures. Prefer smart choices that will help protect your skin and hydrate it.
