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Perfect tanning, what to eat

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The perfect tan exists! Not only that, it is possible to obtain it with small tricks within everyone’s reach that prepare the skin in the correct way.

The skin must not only be protected and hydrated with sunscreen and after-sun creams, the skin must be prepared for the sun, it must be prepared to receive the benefits of the sun’s rays through the right nutrients.

In fact, it is known that diet plays a fundamental role in the well-being of our body and affects the appearance and structure of our skin. The right foods and the right hydration help to get an excellent tan and prepare the skin to defend itself from UV rays.


Water is the basis of everything, for healthy skin it is therefore necessary to take foods that contain good percentages without forgetting vitamins and mineral salts. A hydrated skin is the perfect base for an excellent tan, and the right amount of water allows you to compensate for the loss that occurs due to sweating.

A woman has to get a tan. The golden tan is chich.

(Coco Chanel)

CThere is one substance in particular that is a real cure-all for a shiny golden tan: beta carotene.

GThanks to beta carotene, melanin is formed, a substance that gives the skin the darker color and protects it, as far as possible, from the effects of solar radiation. Beta carotene is also very important for its antioxidant action which fights cell aging, it also strengthens the immune system and protects the heart, arteries and veins.


It is not new that fruits and vegetables contribute to the well-being of the body and skin and some types of fruit and vegetables are terrific for improving the tan, especially those rich in beta carotene contained in yellow, orange and green vegetables among which it stands out certainly carrot, but also peaches, apricots, watermelons, melons, broccoli and rocket contain a good quantity.

In addition to preparing the skin for tanning, it is necessary to protect it and prevent aging, which is why antioxidants play a fundamental role in preparation for summer. Coenzyme Q-10 is perhaps the best known, but selenium and vitamin C are also excellent allies in the fight against cellular aging.


  1. Drink water based on your body weight and the type of activity carried out during the day, for a healthy person we can roughly summarize the following quantities:
    1. 52 kg person> 1.5 litri
    2. 57 kg pesron > 1.75 litri
    3. 68 kg/79 kg person > 2 litri
    4. 80 kg person > 2.25 litri
    5. 90 kg person > 2.5 litri
  2. Take orange, yellow and red fruits and vegetables (carrots, apricots, melons, peaches, tomatoes, peppers, watermelons, strawberries and cherries);
  3. Vitamin C-rich fruits, such as kiwis and citrus fruits;
  4. Vegetables such as lettuce, broccoli, celery, and rocket;
  5. Fish and foods rich in omega-3 excellent antioxidants (oily fish, salmon, walnuts, almonds, etc.);
  6. Prefer extra virgin olive oil as a condiment;


Often in prepackaged foods the concentrations of nutrients, which are good for our body, are very low, to satisfy the daily need for vitamins, mineral salts and antioxidants we should therefore eat very large quantities of fruit and vegetables, in fact it is often impossible, both for the hectic lifestyle, whether out of laziness or personal tastes.

In these cases it is important to take food supplements formulated precisely to make up for a diet poor in substances useful for the body. It is good to pay attention and choose supplements that have high concentrations of active ingredients and turn to companies that make quality their strong point.

In fact, it is often possible to find low-cost supplements, industrially produced in enormous quantities, on supermarket shelves. This type of production favors large numbers without paying too much attention to quality, while there are products on the market made in limited editions with very high quality for the benefit of the body and the much desired tan.

To allow the body to arrive ready with the right nutrients, it is recommended to start taking it 3 or 4 months before sun exposure. If you are thinking about sunbathing for the 2022 summer season, this is the time to start a diet rich in fruit and vegetables and integrate the active ingredients that are allies of tanning.

Mrs AdorablePerfect tanning, what to eat

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