Tan Better With These Skin-Friendly Foods

Summer is here and it’s time to get a tan. You might have thought that the only thing you needed to get a tan was sunshine. Oh and maybe some sunscreen to stop you from burning. But did you know that certain foods can help you to tan as well?

It’s not a widely known fact, but something that’s starting to be promoted more and more by nutritionists and beauticians; certain foods are good for tanning.


They’re not just good for your eyesight, new research from the University of Bristol has suggested that they might be good for tanning as well. Certainly more positive sounding ing than theresults of  University of Washington’s “90 days of fast food” test.

Good news for the pale-skinned; eating beta-carotene rich foods encourages a natural glow that may even look better than a beach tan. Plums similarly have a similar makeup which is very helpful for producing a beautiful skin glow.

An article from Shape suggests that these foods can prevent wrinkles, something that’s certainly not to be frowned at.


These beauties are rich in lycopene, another vitamin that’s very beneficial for tanning. This is one of the main ingredients of tanning pills, pills which are used to manipulate your skin’s colour and pigments whilst tanning.


Spinach contains betacarotene and Lutein (closely related to betacaroten), two minerals that help to safeguard the skin against the sun’s rays and the effects of sunburn. Other foods that contain betacarotene include apricots, mango and cantaloupe melon – no wonder it’s so popular in Spain. Lutein-rich foods include leeks, peas, romaine lettuce, black grapes and kiwi – all of which are easily available in the supermarket, whether you’re at home or abroad.

Vitamin C and E

You can either choose to take this as a supplement, or look out for foods that contain a high proportion of this mineral. Both vitamins are powerful in the fight against free radicals and may help to reduce the effects of the sun, and most importantly it’s harmful effects, against the skin.


Fish that’s high in Omega-3 can really help to protect the skin against damage from the sun. Mackerel, herring, salmon and other fish like sardines (easy if you’re in Portugal), all help to build up the body’s defences against the sun’s rays.


Not only does drinking water bring a boost in energy and mental focus, but it is essential for anyone who is serious about tanning. Water ensures that you are constantly flushing your system through of anything that your body doesn’t want to keep, it also means you’ll remain hydrated – something that’s important if you’re going to be spending a long time in the sun.

So although sunshine is obviously the most important thing to consider when getting a tan, it’s worth paying attention to your diet. You are what you eat after all, and eating the right food will not only have a benefit on your health but the quality of your tan as well.

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