Food and Tanning

Food and Tanning


Food and tanning are closely related concepts.
Usually, when we talk about a tan, we immediately think of how to get it by protecting the skin from the harmful action of the sun’s rays with specific cosmetics, without taking into account how much nutrition also plays a fundamental role in this area.

In fact, it is well known 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 supply the skin with the substances necessary to defend itself against the aggressions of UV rays.


What to eat ?

To obtain an intense and uniform tan it is a good rule to eat foods rich in water, mineral salts and vitamins .
Water is very important to keep the skin hydrated and to replenish the large losses of fluids caused by sweating.
Beta carotene is the most important nutrient as it stimulates the formation of melanin . In addition to giving us a darker complexion, this substance protects the skin from the negative effects of solar radiation .
Among the numerous other virtues of beta carotene we also mention the strong antioxidant power and the ability to strengthen the immune system and protect the cardiovascular one.
Among the foods with the highest carotenoid content, the place of honor goes to the carrot, which contains 1200 micrograms of vitamin A for every 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, seleniumand coenzyme Q-10, are present in most foods of plant origin.
Water, fruit and vegetables must therefore play 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 supply the skin with all the substances it needs, it is useful to increase the consumption of foods, such as:

  • Orange or yellow fruits 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 omega-3 and omega-6 fatty acids , very useful due to their antioxidant activity (among these we mention 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 damage from the sun’s rays, as it is rich in polyphenols, substances with strong antioxidant properties .

Useful tips

Pro-tanning food advice

  • Try to drink at least 2 liters of water a day.
  • Consume plenty of fruit and vegetables and, if necessary, replenish the lost mineral salts with hydro-saline supplements ;
  • Vegetables should preferably be eaten raw or steamed ;
  • At the bar, choose juices and fruit juices by limiting the consumption of alcohol and carbonated or excessively sugary drinks;
  • Among the condiments, prefer extra virgin olive oil because it increases the absorption of beta-carotene;
  • Meals shouldn’t be too rich and elaborate. It’s better to have small meals (at least 4) than one or two binges a day.



When with food you are not able to take the right amount of mineral salts, vitamins and antioxidants, you can resort to the use of food supplements formulated 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 against UV rays. For the latter 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 until the end of the exposure itself.
Hydrosaline supplements, on the other hand, can be taken directly when needed.

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Other articles on ‘Food and Tanning’

  1. Artificial tan
  2. History of Tanning
  3. Tanning and Ultraviolet Rays
  4. Phototype and Tanning
  5. Tanning and Photodamage
  6. Protect yourself from the damage of a tan


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