Food For Tanning: 6 Suggestions

Some ingredients that help care for your skin are suggested in a tanning eating plan. Although the use of sunscreen allows this cosmetic procedure to be carried out safely, the nutrition obtained from food plays a major role.

Thanks to the assimilation of vitamins and minerals, they increase the defenses that protect the tissues against the damaging effects of the sun’s rays. At the same time, this stimulates the activity of melanocytes, cells that produce melanin to achieve the desired tone.

Do you want to achieve a perfect tan next summer? If so, do not hesitate to take into account the following recommendations that we give for the diet. Of course, it is essential to start implementing them several weeks in advance to achieve good results.

Eating tips for tanning

Tanning is still one of the favorite methods to beautify the skin. Despite warnings about the risks of intermittent and excessive sun exposure, many women have found a way to continue to take advantage of its effects to show off darker skin.

For example, adopting a diet for tanning, you can make a previous preparation to mitigate the impact of the sun. Thanks to the nutrients that some foods contain, it improves the barrier against aging and burns.

There are also benefits on the acquired color, as they help to achieve a more uniform and long-lasting tone. What ingredients should you take into account?

1. Foods with vitamin C

Foods rich in vitamin C.

Vitamin C plays a very important role in the tanning diet. Due to its antioxidant effect, it is essential to stop the effects of free radicals on tissues. It also increases collagen production and prevents sagging, according to a study published in The American Journal of Clinical Nutrition.

Some important sources are:

  • Kiwi.
  • Orange.
  • Grapefruit.
  • Lemon.
  • Tangerine.
  • Berries.

2. Foods rich in beta-carotene

Beta-carotene is a pigment belonging to the group of carotenoids. It is rich in vitamin A and its adequate absorption serves to activate melanin and protect the skin. Although carrot is the most popular food with this nutrient, it can also be obtained from:

  • Apricots
  • Tomato.
  • Broccoli.
  • Pumpkin.
  • Spinach.
  • Chard.
  • Peppers.
  • Mango.
  • Papaya.
  • Berries.

3. Foods with omega 3

Cholesterol can be benefited by eating certain foods.

Omega-3 fatty acid sources play a special role in tanning diets. Its intake favors the skin regeneration process and, in turn, prolongs the duration of the tone acquired after exposure to the sun. Where to find them?

  • Blue and white fish: salmon, sardines, tuna, herring, etc.
  • Nuts: almonds, walnuts, peanuts, macadamias, hazelnuts, etc.
  • Seeds: sunflower, chia, flaxseed, sesame, etc.
  • Soy and derivatives.
  • Olive oil.

4. Foods with vitamin E

Vitamin E has a powerful antioxidant effect that helps to inhibit the action of oxidative stress on the skin. This is stated by research published in Nutrients .

Therefore, it is important to eat the foods that contain it. It is worth mentioning that it also helps regulate the production of natural oils to avoid dehydration after being exposed to the sun.

Its most prominent sources are:

  • Nuts.
  • Wheat germ.
  • Whole grains.
  • Green leafy vegetables.
  • Berries.
  • Avocado.
  • Extra virgin olive oil.

5. Water and healthy drinks

Woman drinking water

The best complement to all the mentioned foods is water. This vital liquid is essential in a tanning diet, as it guarantees optimal hydration. Therefore, the ideal is to eat between 7 and 8 glasses throughout the day.

As an option, fruit juices or smoothies can be prepared. There are also herbal and spice infusions that provide a plus of vitamins and minerals.

6. Special smoothie for tanning

A simple way to add the foods mentioned in the diet is through the preparation of a smoothie with fruits and vegetables. Ideally, take it two weeks before tanning, as it is the prudent time for its nutrients to take effect.

In addition to improving the appearance of the skin, the intake of vegetables in abundance has been shown to be positive for health in general, having a positive impact on the risk of getting sick.


  • ½ cup of orange juice (125 ml).
  • ½ cup of grapefruit juice (125 ml).
  • 2 kiwis.
  • 1 carrot in pieces.
  • 3 fresh mint leaves.
  • 1 tablespoon of honey (25 g).


  • Add all the ingredients to the blender glass and process them for a few moments.
  • Finally, after obtaining a homogeneous and lump-free drink, consume it immediately.

Watch the diet to take care of the skin

If you are planning to tan in the next few days, adopt these eating tips as soon as possible. On the other hand, remember that it is better to expose yourself to the sun in the hours when the rays are not so strong, so avoid the central hours of the day.

Use a tanning cream with a sunscreen and plenty of sunscreen. In case of burns, apply aloe vera gel to speed up the recovery process. Ready to get a darker tone? Follow all these tips.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button