[Article updated on 19/09/2023]
Do you want to tan while being better protected from the harmful effects of ultraviolet rays? So follow the guide!
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
#1 Above all, focus on carotenoids
These arenatural pigments responsible for red, yellow and orange colors fruits, vegetables, flowers and algae.
These are fat-soluble substances divided into two families: provitamins A, which are transformed into vitamins A by the body, and the others.
In green vegetables, and generally in the green leaves of plants, the color of carotenoids is often masked by chlorophyll. It appears when it deteriorates, particularly in autumn, hence the color of the yellow-orange leaves.
The richest food is dried apricot with 17,600 micrograms of beta-carotene, followed by carrots, broccoli, spinach, fresh apricot, pink grapefruit, sweet potato, parsley, tomato, pumpkin, red pepper.
Carotenoids promote tanning and promote the synthesis of melanin, this color pigment responsible for tanning, a natural filter of ultraviolet rays.
If you don’t consume enough you will damage your “solar capital”!
Be careful to choose your fruits and vegetables carefully
It is not enough to consume these foods at every meal, they must also be chosen carefully because large-scale, accelerated and soilless market gardening deprives vegetables and fruits of part of their nutrients.
Choose, as much as possible, seasonal “organic” vegetables and fruits and/or those from your local garden.
They grew at their own pace, in the ground, and are naturally richer in vitamins and trace elements.
The top 10 foods rich in carotenoids but also vitamin A, E and selenium
The carrot
Carrot is your number 1 ally for a dream tan.
It is an excellent source of beta-carotene or provitamin A (which the body uses to produce vitamin A, essential for golden skin).
Preferably consume it raw to benefit from all its benefits.
Orange fruits
All orange-colored fruits should also be included on the menu: they are an excellent source of provitamin A like carrots.
And that’s good because, in summer, we find them in abundance on the markets: melons, apricots, yellow peaches…
Munch on them or prepare delicious fruit salads. They are rich in vitamins, minerals, water and low in calories! Ideal for a refreshing and light dessert!
Exotic fruits
Exotic fruits like mango and papaya are also excellent sources of provitamin A.
Fresh or in juice, we stock up on them in summer!
Vegetables rich in provitamin A
Broccoli, pepper, tomato, zucchini, spinach…
Eat them raw, in salads, to get the most out of them!
Foods rich in vitamin A
Dairy products are rich in vitamin A, which is the number one vitamin for tanning. It boosts melanin production and the skin tans more quickly. So on the menu this summer: yogurts, cheeses and milk!
Eggs also provide vitamin A. However, be careful not to overdo it because egg yolk is rich in cholesterol!
Foods rich in vitamin E
Vitamin E is a powerful antioxidant, olive oil provides complete protection to the skin: it prepares the skin to resist UV rays, helps protect it from drying caused by the sun, and fights free radicals. the cause of premature aging…
Result: perfectly healthy skin and a brighter tan! All oils rich in vitamin E: grape seed, sunflower, rapeseed, sesame as well as wheat germ.
Seeds (sesame, flax, sunflower, etc.) are very good sources of vitamin E.
Foods rich in selenium
Seafood contains an essential trace element to ensure a nice tan: selenium.
This prepares the skin for the sun, facilitates tanning while helping to protect it from the sun’s harmful rays.
So we take advantage of summer and vacations to enjoy seafood!
Adopt good eating habits adapted to the season.
#2 Remember to hydrate well!
Water is an essential drink for showing beautiful skin and therefore a nice tan.
Indeed, when we expose ourselves to the sun, the skin tends to dehydrate.
More than ever, it is therefore necessary to provide it with sufficient water.
Still or sparkling, from the tap or in a bottle, plain or flavored (but not too sweet). You choose !