With the arrival of summer, many people like to showcase a sun-kissed glow. Genetics plays a key role in determining a darker skin tone, but food also influences how a tan develops and lasts. Controlling what is eaten can make it easier to achieve a healthy tan and keep it longer.
Next, the article recommends the types of foods, or rather the essential nutrients, that support skin achieving the desired golden hue.
Three carrot-based recipes to maintain a perfect tan all summer long
Vitamin A is activated in the intestines and stored in the liver as retinol, an important component of skin pigmentation. Foods rich in antioxidants such as beta-carotene and alpha-carotene support this process, with examples including tomatoes, carrots, mangoes, papaya, pumpkin, spinach, broccoli, chard, peaches, parsley, and spirulina. These nutrients help the skin respond to sun exposure and may aid in sustaining color over time.
Rich in beta-carotene and provitamin A, carrots stand out as a valuable ally. They can be eaten raw, blended into smoothies, or incorporated into creams and topical preparations to complement sun exposure.
Pumpkin, tomatoes, and fruits such as blackberries, watermelon, and melons also contribute to skin pigmentation by supporting pigment formation and protection against oxidative stress.
Strawberries are abundant in flavonoids and tannins, act as antioxidants, and provide vitamins that support skin health. They contribute to a natural pigment called anthocyanin that can influence tanning. Vitamin C is a potent antioxidant and helps stimulate collagen formation, boosting skin elasticity and resilience during sun exposure. Vitamin C is plentiful in citrus fruits, kiwi, papaya, and other fruits.
Vitamin E is another key antioxidant with healing properties. It appears in soy, avocado, and wheat germ, with olive oil standing out as a notable source among common foods.
Manganese is a mineral that supports UVA absorption, acts as a filter, and helps guard against free radicals while aiding in skin pigmentation. It is needed only in small amounts, so it can be found in foods such as certain nuts, grains, and legumes, which typically provide adequate intake. This includes hazelnuts, various nuts in general, and a variety of grain and legume sources.