What foods will help you tan and keep a tan longer

Sum­mer has reached its peak, and you are not tanned yet? There is a way to get a gold­en skin tone with­out lying on the beach all day, because it is very harm­ful. What’s the secret? Eat more col­or­ful foods that con­tain carotenoids. These are, first of all, car­rots, pump­kins, spinach, sweet pota­toes, sweet pep­pers, beets, apri­cots.

The most impor­tant carotenoid is beta-carotene, vit­a­min A is formed from it, which has a great effect on the con­di­tion of the skin and eyes. Pro­motes tis­sue repair.

To get a gold­en skin tone, a carotene diet must be fol­lowed for 6 weeks. But do not over­do it with car­rots and pump­kin, oth­er­wise your skin will turn yel­low. Such carotene jaun­dice quick­ly dis­ap­pears if car­rots and oth­er carotenoids are exclud­ed from the diet.

Remem­ber one sub­tle­ty: carotenoids are sol­u­ble in fat, there­fore, to increase their digestibil­i­ty, be sure to add veg­etable oils to your dish­es.

1. Car­rot

The leader in the con­tent of beta-carotene. Car­rot juice is best absorbed and affects the body. To improve your tan, we rec­om­mend drink­ing a glass of fresh­ly squeezed car­rot juice.

2. Apri­cots

In addi­tion to beta-carotene, they also con­tain vit­a­mins of group B, PP, phos­pho­rus, iron, bioflavonoids. These trace ele­ments and vit­a­mins pro­vide UV pro­tec­tion. You need to eat about 200 g of apri­cots per day.

3. Grapes

The com­bi­na­tion of vit­a­min A, PP, C and group B pro­tects the skin from dis­eases, kills harm­ful cells, strength­ens the immune sys­tem and allows you to main­tain water bal­ance in the body.

4. Mel­on

Con­tains vit­a­mins B1, B2, PP, C, potas­si­um, iron, beta-carotene. Accel­er­ates the appear­ance of a tan and inten­si­fies the col­or. It is rec­om­mend­ed to eat 300 g of mel­on dai­ly to get an even and beau­ti­ful tan.

5. Toma­toes

The lycopene con­tained in toma­toes, com­bined with B vit­a­mins and min­er­als, pre­vents oxi­da­tion and pro­vides pre­ven­tion of skin can­cer (NB! long expo­sure to the sun, on the con­trary, increas­es the risk of skin can­cer!). Just half a cup (60–100g) of toma­to juice helps pro­tect skin from UV dam­age just like low SPF sun­screen.

6. Spinach

Beta-carotene and vit­a­mins PP and C, as well as lutein, help to fix the effect of tan­ning on the skin for a longer peri­od, and pro­tect against the harm­ful effects of ultra­vi­o­let rays. Gives the skin a bronze tint.

7. Broc­coli

The prod­uct is an ambu­lance. An excel­lent source of antiox­i­dants and skin pro­tec­tor dur­ing, before and after sun expo­sure. Broc­coli has a heal­ing effect: it reduces red­ness and swelling of the skin result­ing from the abuse of sun­bathing.

8. Water­mel­on

Also con­tains lycopene, vit­a­mins B1, B2, PP, C, potas­si­um, iron and beta-carotene. Water­mel­on accel­er­ates the appear­ance of sun­burn and pro­tects skin cells from ultra­vi­o­let radi­a­tion, nor­mal­izes the water bal­ance of not only the skin, but the whole body.

9. Fish and seafood

Omega‑3 and 6, tyro­sine pro­vide skin pro­tec­tion from harm­ful UV rays, neu­tral­ize free rad­i­cals, restore water bal­ance, pre­vent dry­ness and flak­ing.

10. Meat and liv­er

They con­tain a whole com­plex of trace ele­ments, and are also a source of tyro­sine. Espe­cial­ly worth pay­ing atten­tion to beef, pork liv­er and red meat. They stim­u­late the pro­duc­tion of melanin and help the tan last longer on the skin.

READ ALSO:

How to keep a tan

TOP 15 ways to prop­er­ly tan and pro­long it

Skin can­cer: look­ing for an alter­na­tive to tan­ning

The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.