Foods that protect the skin and improve tanning

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Melanin is the pigment responsible for skin color, that is, the cause of tanning. Thus, it protects our skin from the action of ultraviolet rays.
Some foods contain substances that favor melanin production; we can therefore say that they have beneficial properties for the skin, especially at this time of year. Among the most notable substances with this property are beta-carotenes and vitamin A or retinol. Regarding the former, they are very appropriate for the skin to acquire a good tan, although care must be taken not to abuse them, as this would lead to an undesirable orange tone. Regarding vitamin A, its ability to favor cell regeneration and its antioxidant properties must be added, making it very effective in combating free radicals, which, as we know, are the main cause of cellular aging.
According to the above, and now that the time has finally come to receive the first rays of summer sun, it is advisable to consume foods rich in beta-carotenes and certain vitamins that help us better protect our skin from the sun and achieve a beautiful tan. Let’s see which are the most recommended:
– Orange, red or green fruits and vegetables, such as carrots, cabbage, spinach, red pepper, tomato, apricot or lettuce.
– Whole grain products, such as rice, pasta or bread, are also very suitable due to their high vitamin B content, which helps maintain an optimal hydration level and speed up tanning.
– Foods rich in vitamin E, which prevents the action of free radicals, such as olive oil and nuts.
– To prolong the duration of the tan, fatty acids are highly recommended. You can find them in oily fish.
– Foods rich in vitamin C are also essential at this time of year. Two of its most notable properties: on the one hand, it is a powerful antioxidant and therefore protects cells from free radicals, thus combating cellular aging; and, on the other hand, it is essential for the production, maintenance and stability of collagen, a fundamental protein in the composition of cartilage and bones, responsible for nourishing, strengthening and holding tissues together.
Finally, it is worth remembering that the way food is cooked significantly influences its properties: the less cooked the food, the more properties it has; in addition, when heated, vitamins are rapidly oxidized and the nutritional value of the food is degraded.
It is also more advisable to eat fruit with skin rather than without it, since the skin contains more vitamins and also provides fiber.
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