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Food and Tanning



Food and tanning are concepts closely linked to each other.
Usually, when we talk about a tan, we immediately think about how to obtain it by protecting the skin from the harmful action of the sun's rays with specific cosmetics, without taking into account how nutrition also plays a fundamental role in this area.
It is well known, in fact, how much diet can influence the appearance of the skin, but also how much it influences its internal structure. A healthy, balanced and correct diet during the summer is important not only to obtain an excellent tan, but also to provide the skin with the substances necessary to defend itself from the aggression of UV rays.

To obtain an intense and uniform tan, it is a good idea to consume foods rich in water, mineral salts and vitamins.
Water is very important to keep the skin hydrated and replenish the large losses of liquids caused by sweating.
Beta carotene is the most important nutrient as it stimulates the formation of melanin. This substance, in addition to giving us a darker complexion, protects the skin from the negative effects of solar radiation.
Among the numerous other virtues of beta carotene we also remember the strong antioxidant power and the ability to strengthen the immune system and protect the cardiovascular system.
Among the foods with the highest carotenoid content, pride of place goes to the carrot, which contains 1200 micrograms of vitamin A for every one hundred grams of product (more than double the recommended daily ration). In general, beta carotene is abundant in yellow, orange and green vegetables such as peaches, apricots, watermelons, broccoli, rocket and melons.
Antioxidants are able to protect the skin from skin aging and the harmful effects of UV rays. This class of substances, including vitamins A, C, E, selenium and coenzyme Q-10, are present in most foods of plant origin.
Water, fruit and vegetables must therefore have a primary role, without forgetting to also take the other nutrients in the right proportions.
In summary, to obtain a perfect tan and, at the same time, to provide the skin with all the substances it needs, it is useful to increase the consumption of foods, such as:

  • Orange or yellow fruit and vegetables, such as carrots, apricots, melons, peaches;
  • Red fruits and vegetables, such as tomatoes (rich in lycopene), peppers, watermelons, strawberries and cherries;
  • Fruits rich in vitamin C, such as kiwis and citrus fruits;
  • Vegetables such as lettuce, broccoli, celery and arugula;
  • Fish and foods rich in fatty acids of the omega-3 and omega-6 series, very useful due to their antioxidant activity (among these we remember oily fish, salmon, walnuts, almonds, etc.).

Even the use of condiments such as raw extra virgin olive oil can help the skin defend itself from the damage of the sun's rays, as it is rich in polyphenols, substances with strong antioxidant properties.

See also: Ice cream to fix the tan

Useful tips

Pro-tanning food tips


When you are not able to take in the right quantities of mineral salts, vitamins and antioxidants through your diet, you can resort to using food supplements formulated specifically for this purpose.
The trade offers a wide variety of useful products, from hydrosaline supplements to supplements rich in antioxidants and vitamins useful for helping the skin defend itself from UV rays. For this last type of supplements, it is generally recommended to start taking them at least a couple of months before sun exposure, and then continue throughout the summer period until the exposure itself ends.
Hydrosaline supplements, on the other hand, can be taken directly when needed.

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