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The Sun Diet: Nutrition That is Good For The Skin In Summer


Foods that tan don’t exist, but there are colorful, antioxidant-rich foods that help the skin defend itself from sun damage and promote tanning
Tanning begins at the table, through foods that help the skin defend itself better from the sun’s rays and develop a homogeneous and healthy tan. That is foods rich in antioxidants against free radicals, rich in water to fight the loss of hydration during the day and sources of vitamin A, which stimulates the production of melanin, the dark pigment that works as a natural defense of the skin.


The carotenoids, which give the characteristic color of certain foods, are on top of the shopping list, especially carrots, spinach and green leafy vegetables.

Foods with lycopene, contained in tomatoes, watermelon, pink grapefruit and papaya are also inevitable. “In general, seasonal fruit and vegetables are to be preferred, depending on the period, because nature itself provides us with the right foods,” says Elena Casanova , Food Supplements Lab Manager at Unifarco. “The family of carotenoids and fat-soluble vitamins are better absorbed in a lipid environment: then season with a little olive oil to promote absorption and, at the same time, provide fatty acids that are good for the well-being of the skin”.

According to the ranking drawn up by Coldiretti of the most suitable foods to promote tanning, there are: carrots, radicchio and apricots, but salads, chicory, lettuce, melons, peppers, tomatoes, strawberries or cherries are also helpful. In the first place there are carrots, which contain 1200 micrograms of Vitamin A or equivalent quantities of carotenes per 100 grams of edible portion.


Vitamin E, in synergy with C, exerts an antioxidant action and reduces inflammation linked to stress from sun exposure, as does B3. «Other important microelements for the skin are selenium for its protective function, zinc to give structure and integrity to cell membranes, copper for better pigmentation. Among the macronutrients, fats such as omega 3 are useful for greater elasticity and collagen to give strength and hydration ». When to take them? “Always with the advice of your trusted pharmacist, avoiding taking the same source of vitamin from multiple products to avoid overdose, and at least a month before exposure to make them work at their best, continuing even during and after,” says Casanova.

The antioxidants exert a strong protective action on the skin. Among the most powerful active ingredients recommended by Integratori Italia, with the advice of Mariuccia Bucci, Plastic Dermatologist, NutriDermatologist and ISPLAD Scientific Secretary, there are the anti-cyanins contained in Vitis vinifera and Maqui berry: “They are multi-active compounds able to offer a double benefit: react with free radicals, thus reducing the damage that these molecules can cause to cells and tissues, and also to provide protection against capillary fragility, favoring correct tissue perfusion against inflammatory processes. L ‘ extract Aristotelia chilensis or Maqui berry, a dark purple plant that grows only in a remote area of ​​Patagonia, unlike other berries (Acai berry and Goji berry), or pomegranate and blueberry, it contains the highest levels of anthocyanins, in particular delphinidins ».

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