In summer, especially during hot weather, paying attention to our diet is essential. Choosing foods rich in vitamins, such as fruits and vegetables, helps us feel fresh and satisfied and supports the idea that certain foods can contribute to tanning. Let’s explore this topic with a nutritionist who specializes in skin health.

When discussing tanning, the first and foremost reminder is the importance of using sunscreen to protect our skin, regardless of skin type or existing tan. Sunscreen helps prevent sun damage, including aging, sunburn, and the risk of skin cancer.

While sunscreen allows the skin to tan, fresh foods rich in vitamins and carotenoids offer benefits for tanning. Proper nutrition, combined with specific products, helps protect and nourish the skin, promoting a healthy tan.

The Benefits of Carotenoids and Beta-Carotene

Carotenoids are vibrant plant pigments in various colors, such as red, orange, and yellow. They act as photoprotective agents, shielding the body from excessive sunlight. Over 600 types of carotenoids are found in nature, many of which can be obtained through food. One of the most important carotenoids is beta-carotene.

Carotenoids serve as precursors of vitamin A (retinol), which provides antioxidant properties to the body. They can neutralize free radicals and prevent cellular damage. Beta-carotene specifically promotes melanin production, the pigment responsible for skin color.

Recommended Foods for Healthy Skin

While no foods can directly increase tanning, consuming foods rich in carotenoids can significantly improve skin health and help maintain a radiant complexion associated with a tan. Consider incorporating the following carotenoid-rich foods into your diet:


– Tomatoes

– Arugula

– Basil

– Peppers

– Watermelon

– Cantaloupe

– Apricots

– Peaches

– Papaya

– Blueberries

These vitamin-rich foods are ideal for combating cellular aging and promoting melanin production. Vitamin A provides protective benefits for the skin, while vitamin C restores collagen and acts as an antioxidant, complemented by the actions of vitamin E.

Can Supplements Aid Tanning?

Taking supplements containing beta-carotene and lycopene can be beneficial if recommended by a specialist, particularly in terms of dosage. Excessive intake of these substances can strain the liver and should be avoided.