8 "secrets" of nutrition for perfect tanning

Tanning Tanning, BEACH

In addition to love, tanning also passes through the stomach. If you want to boost the tanning process, we suggest 8 foods that will prepare the ground and contribute to a successful result.

Sun protection should include not only the use of sunscreen but also proper nutrition. You can incorporate smart dietary solutions into your diet and they will create the basis for a wonderful golden tan. Proper nutrition can help protect skin cells from the sun's rays, as well as nutrients such as vitamins A, C, E, fatty acids and the amount of water each contains. Also, make sure that your body is well hydrated, in addition to water, drink sugar-free drinks such as juices and tea with small sips, as thirst is a serious indicator of dehydration. Start tanning your plate by including the following foods.

Summer fruits, such as watermelon, vegetables and their juices, are key ingredients in hydration during the summer months. They provide the body with water, which is necessary to maintain skin structures and prevent dehydration. You can include apricots in your diet that are rich in β-carotene and lycopene. They help to enhance tanning but also to protect the body's antioxidants and skin. Pineapple is a juicy fruit, rich in vitamin C and anti-inflammatory bromelain, while mango is a good source of vitamins A, B6, and C, as well as dietary fiber. It moisturizes the body with few calories as a medium mango contains only 135 calories. For more hydration you can consume grapefruit or pear. These two fruits are an excellent ally for those who want to lose weight with grapefruit nutrients to reduce insulin levels and help regulate appetite. As for the pear, thanks to its high content of water-soluble fibers, it helps to maintain the feeling of satiety for a longer period of time. Peach and nectarine are among the richest in water fruits, as they are 89% water and contain vitamins C and E, antioxidants, dietary fiber, carotenoids and flavonoids and are therefore considered valuable for the health and beauty of the skin. . A valuable food for the skin is kiwi, which has a 20% higher vitamin C content than an orange - something we didn't know until now - and very few calories, with a large kiwi being about 60 calories.

Recent studies have shown that green tea, mountain tea and sage react to the effects of UV radiation on our skin. They protect against UVA and UVB rays due to their antioxidant content while protecting the skin from environmental pollutants.

Cheese contains high levels of selenium, which protects the skin from sunburn and helps you tan better, while acting protectively against free radicals. Prefer white cheeses, because they are richer in selenium than yellow ones.

Both raw and cooked tomatoes have significant amounts of lycopene that can be easily absorbed by the body. Lycopene is a powerful antioxidant that fights inflammation caused by the sun's rays and also protects the skin.

Cabbage is perhaps the best source of lutein and zeaxanthin, two carotenoids that protect the eyes and skin from the harmful effects of the sun. You can also get them from other foods such as other green leafy vegetables, broccoli and eggs. It is important to know that these nutrients are very sensitive to cooking, so we should try to eat raw vegetables or lightly steamed in not so small pieces. Also broccoli, spinach and asparagus are the three vegetables that help significantly in melanin production.

Carrots are an excellent source of β-carotene, a photoprotective ingredient found in most sunscreens. The main function of vitamin A is to protect the skin and eyes. In addition, fruits and vegetables that are yellow, red and orange (eg watermelon, strawberries, lemons, papaya, etc.) are other good sources of this vitamin.

Sunflower seeds are rich in vitamin E, a vitamin that is a powerful antioxidant and helps regenerate tissues. Also, dried beans, almonds and peanuts are foods that enhance the body's production of melanin. The substance that gives them this property is tyrosine, which can also be found in sesame seeds.

Excesses that can be included in your diet in addition to carrots and tomatoes, are the sweet potatoes, which contain the powerful antioxidant carotene. An easy way to cook is the mashed sweet potato or baked with their skin.

Source: MustCy