Foods that promote tanning

A proper, varied diet is essential in helping the body hydrate and protecting the skin from solar radiation.

Depending on the foods making up our diet, we can directly influence the pigmentation of our skin, accelerating and prolonging our tan. It should be noted that our skin’s generation of melanin should be gradual and always using proper solar protection: choose the right SPF factor for your skin’s phototype.

What substances promote tanning?

The tanning process begins when the skin’s surface is stimulated by ultraviolet A (UVA) or ultraviolet B (UVB) radiation from the sun. In order to protect itself from the harmful effects of this radiation, the body stimulates the melanocytes in the skin’s basal layer to begin melanin synthesis. The pigment melanin protects us from the oxidation and breakage of DNA strands in our cells and gives our skin a bronze tone when we tan.

• Omega 3 acids: these promote hydration, firmness and elasticity in the skin, as they are the fundamental element in the regeneration of epidermis structures.
  • Walnuts, salmon and sardines contain omega 3 acids.
• Antioxidants: vitamins A, C and E. These neutralise free radicals, provide sun protection and help repair damage to the skin.
  • Vitamin A:
    • Retinoids (of animal origin): these can be found in dairy products such as milk, cheese and yoghurt, as well as in eggs, shellfish such as prawns or clams and fish including salmon, sardines, tuna and cod.
    • Carotenoids (of plant origin): these are mainly found in carrots, as well as in vegetables such as sweet potato, spinach, cabbage and pumpkin.
  • Vitamin C: strengthens the immune system and connective tissue. It also degrades histamine, which is very important for allergic reactions.
    • It can be found in citrus fruits such as oranges and lemons, in vegetables like peppers, broccoli and cauliflower and in fruits like strawberries, kiwis, pineapples, grapefruits and tomatoes.
  • Vitamin E: tocopherols provide protection from UVB rays, free radicals and pollutants that could affect the skin.
    • It can be found in vegetable oils, nuts (almonds) or in vegetables like spinach and broccoli.

Changing your diet

Increasing your intake of the substances described above will promote a diet that helps the skin get the best benefits from the sun’s radiation, while reducing its negative effects.

Here is a daily menu with a few suggestions so you can incorporate them into your diet, to promote melanin synthesis and look after your skin.

• Breakfast:
  • Orange, mango or carrot juice.
  • Wholegrain cereal.
• Mid-morning:
  • Wholegrain toast with jam or fresh cheese.
  • Pineapple or grapefruit.
• Lunch:
  • Tomato salad, broccoli, spinach and tuna.
  • Gazpacho.
  • Cod or hake with tomato.
• Mid-afternoon:
  • Peach or kiwi.
  • Yoghurt with walnuts.
• Dinner:
  • Pumpkin or carrot soup.
  • Griddled salmon or tuna.
  • Strawberries with yoghurt.
• Include more water in your diet: try to reach 2–2.5 litres a day. Don’t consume any diuretic drinks (tea, infusions, etc.), as you may need to drink more water to make up for the loss.

DermatologistExpert in skin care