It is known that certain nutrients, of which beta-carotene is probably the best known, not only favor the tan, but in some cases help protect the skin from solar radiation and other acquired prolong the tan. Many cosmetics and sunscreens containing in fact, vitamins, fatty acids, antioxidants and other micronutrients, however, the body can be acquired by means of the feeding.
Hence, a good diet plan started weeks before the appointment with the sun, help stimulate the production of melanin, protect collagen and eliminating free radicals. This will allow a good tan, of course always using sunscreen, and help maintain the health of the skin, preventing aging due to excessive sun exposure.
Best Foods
To prepare the skin for sun exposure the following types of nutrients to include in your diet:
- Vitamin B: It is essential to maintain skin elasticity, protecting collagen. It is located in the pulp and generally whole grains and all its derivatives.
- Antioxidants in this group vitamin C, zinc and lutein are included. They are present in many foods, especially fruits and vegetables red (blackberries, raspberries, blueberries, tomatoes, eggplant, etc.), along with carrots, avocado, cabbage, broccoli, citrus (orange, grapefruit, tangerine, lime and lemon), spinach and onions. In addition, a glass of red wine a day is even healthy for the heart, but also to prevent the action of free radicals, it is high in antioxidants and also a very concentrated way.
- Beta-carotene is a provitamin that the liver converts to vitamin A. It actually has an antioxidant action and can eliminate free radicals that the body produces in response to external factors, such as excessive sun, snuff, etc. Beta-carotene but also increases the production of melatonin, which accelerates bronzing. The carrot is the food with the highest concentration of this provitamin, but it can be said that fruits and vegetables contain the most striking colors in varying degrees: squash, tomatoes, plums, apricots, peaches, green beans, citrus fruits, watermelon, etc .
All these foods prepare the skin for sunbathing, but getting to the point, it is also necessary to protect it from the harmful effects of exposure to ultraviolet radiation. To this should be added to stress some of the foods mentioned above and add another:
- Water: It is essential during the summer and when you spend time in the sun. It is essential to avoid dehydration of the body and, in the case at hand, to keep the skin hydrated. You should always have on hand a bottle of water and drink frequently, always in small sips, even if not thirsty.
- Vitamin C: in addition to being an antioxidant, protects collagen and elastin-two critical substances to maintain the elasticity of the skin-ce action of solar radiation. All citrus fruits, berries, kiwi, papaya and vegetables such as cabbage and spinach are rich in this nutrient.
- Vitamin E is an antioxidant also because it facilitates the blocking of the free radicals. It is found in cereals, nuts and legumes.
- Fatty acids: favor the fact that the tan last longer. Commonly found in vegetable oils, especially the oil-, blue fish (sardine, anchovy, sea bass, mackerel, etc.) and nuts.
These foods allow a good tan and even considerably lengthen retention, but this does not prevent the necessary precautions to prevent possible skin cancer remain: use appropriate sunscreens, avoid insolation peak hours (12:00 to 17:00) and not to prolong tanning sessions beyond the 30 minutes recommended by specialists.
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