To get a quick and healthy tan, without risks for the skin, it is important to follow an adequate diet, consuming foods that promote tanning. It is not only important to apply the right sunscreens, to show off a perfect complexion on the beach, but also to eat the right foods. We are talking about foods that, thanks to their nutritional intake of vitamins and minerals, facilitate tanning, as they stimulate the production of melanin and help keep the skin tonic, also protecting our body from the summer heat. From the inevitable carrots to tomatoes, as well as chicory, radicchio, apricots, melon, cherries, all typical foods of the summer season: to obtain excellent results, the advice is to start regularly consuming these tanning foods at least 30 days before exposure to the Sun. But let's find out more!

Foods that make you tan: these are the properties that make them indispensable for tanning

To tan well and in a healthy way it is important to consume foods that contain beta-carotene, a precursor of vitamin A, which stimulates the production of melanin, a natural pigment that allows for a golden tan. We are speaking of yellow and red or orange fruit and vegetables, then carrots, peppers, apricots, peaches, watermelon, melon, strawberries, cherries. Another element that should not be missed for a perfect tan is lycopene, of which tomatoes are rich: this substance makes the skin more resistant to the sun, obviously always with precautions, using a sunscreen and avoiding exposure to sunlight during the hottest hours of the day. Foods that contain Omega 3 and Omega 6, such as almonds, milk, blue fish, linseed, yellow soy, which help keep the skin young and tonic, should not be missing, as well as extra virgin olive oil and sunflower oil, which help fight skin aging thanks to the content of vitamin E and antioxidants. Green light then for fruit salads, smoothies, salads, especially based on raw vegetables. It is important also to drink at least 2 liters of water a day for a skin hydrated from the inside. But let's find out which foods to include in our diet for a perfect tan.

1.Carrots: the top food for tanning

Carrots contain 1200 mg of vitamin A per 100 grams of product, so they are the top food for tanning. They contain a higher percentage of beta-carotene than other foods, such as melon, apricot and pumpkin. They are an excellent ally for our summer diet also because they are rich in water and mineral salts, as well as being low-calorie. Carrots are also ideal as a snack on the beach and they are perfect in salads or as a side dish: in the latter case, consume them only with a drizzle of extra virgin olive oil to obtain a super food for your tan.

2. Radicchio: excellent in the summer salad

The radicchio contains about 600 mg of vitamin A per 100 grams and, together with the spinach, which contain the same quantity, they are a food that must be always present on our table. It is a perfect vegetable for a light and healthy summer meal, to be included in our salads: it also contains few calories. Even if it is an autumn vegetable, it is easy to find it at the grocery store or at the supermarket all year round.

3. Apricot: the fruit to take to the beach

The apricot contains up to 500 mg of vitamin A per 100 grams of product. Among the fruits it is the one that most favors the tan, thanks to the beta-carotene that stimulates the production of melanin. Apricots also contain many fibers, which also promote intestinal well-being. A fruit to be consumed on the beach as a fresh and healthy snack, which will help you get a golden tan.

4.Chicory: excellent source of mineral salts

Chicory, as well as lettuce, can contain up to 260 mg of vitamin A per 100 grams, so they prove that green vegetables favor tanning just like orange fruits and vegetables. Chicory is also an excellent source of mineral salts: it contains potassium, calcium and iron, all substances that help to overcome the hot season. Among the other vegetables to be included in your summer diet to promote tanning, include also cauliflower and broccoli that contain selenium and also help fight free radicals, avoiding premature skin aging.

5. Yellow melon: to enrich fruit salads

The yellow melon contains 200 mg of vitamin A per 100 grams of product, so it is another perfect food to promote tanning. Eat it fresh or add it to the fruit salad with the red fruits. The melon is also rich in water, therefore it helps hydration and gives energy without drowsiness. It is therefore an ideal snack to be consumed mid-morning.

6. Sedano: ideal for a healthy juice

Celery also contains about 200 mg of vitamin A per 100 grams, a good supply of carotenoids useful for tanning. In addition to eating it in salads, you can use celery to prepare healthy juice, maybe adding it to carrots, peppers and tomatoes. In addition to vegetables, you can also add it to your juice fruit suitable for tanning such as mango, red fruits and oranges. Celery is also rich in water, then helps to regulate blood pressure avoiding the weakness caused by the summer heat.

7.Peppers: also rich in vitamin C

Peppers can contain up to 150 mg of vitamin A per 100 grams, they are also rich in vitamin C, a powerful antioxidant and they help limit the risk of inflammation. Other foods with similar properties are lemons, oranges and kiwis. Be it yellow, red or green, put the peppers in your summer diet, to stimulate melanin and get a golden tanning.

8. Tomatoes: anti-aging effect thanks to lycopene

In addition to vitamin A, about 100 mg per 100 grams, tomatoes are rich in antioxidants and they contain lycopene: therefore they help fight the aging of the body and protect the skin from damage to the sun rays. They can be eaten either raw or cooked, or in juice. Consuming them regularly will therefore be very easy, because we can use them in many different ways.

9. Peaches: antioxidants and detoxifying

Peaches also contain about 100 mg of vitamin A for every 100 grams of product, they are also rich in vitamin C, just like tomatoes. They therefore help not only to facilitate tanning, but they protect the skin from premature aging. Peaches are great to eat fresh, they are refreshing, detoxifying and invigorating, they also have a slight diuretic and laxative effect. You can then consume them in exquisite and healthy fruit salads or in smoothies.

10. Cherries: among the red fruits richest in beta-carotene

Compared to other red fruits, cherries contain a higher percentage of beta-carotene. You can therefore consume them as a regular snack on the beach to alternate with strawberries, watermelon, raspberries and cranberries: the ideal would be to consume them together in a rich fruit salad or to prepare a healthy juice.