foods for tanning

Top Foods for Tanning – Eat these for a Faster Tan!

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The season of bikinis and short dresses is finally here, and all we want is to have glowy and bronzed skin! 🌞. Applying the right sunscreens, staying properly hydrated, and following a healthy and balanced diet are all key factors for achieving a natural and healthy tan. In addition, due to their high content of vitamins and antioxidants, certain foods might actually accelerate and promote the tanning process and help protect your skin from the damage caused by UVA and UVB rays! In this article, you will discover what are the best foods for tanning. Plus, we you will learn how to incorporate more of them into your diet with some easy and nourishing recipes! 🍋

Foods for Tanning: the key micronutrients for a glowy tan! 🥝

A healthy and nourishing diet is key to achieving that glowy and uniform tan you’ve always dreamed of! In particular, lycopene, beta-carotene, vitamins A, C, and E, and Omega-3 and 6 are all key micronutrients that can facilitate tanning by stimulating the production of melanin. Melanin is the pigment responsible for darkening our complexion. In addition, they can also boost the production of collagen. This is a protein renowned for promoting skin elasticity and tone. In addition, it plays a role in preventing wrinkles and fine lines commonly associated with excessive sun exposure.

foods for tanning kiwis

Let’s briefly have a look at these tan-boosting micronutrients, and which foods are particularly rich in them. 🍅

  1. Beta-carotene.
    Beta-carotene is the precursor of vitamin A. In turn, this vitamin stimulates the production of melanin, the pigment responsible for tanning. In addition, it minimizes the aggressive action of sunlight on the skin. The foods for tanning higher in beta-carotene are yellow/orange fruits and veggies, such as apricots, mangos, melons, peaches pumpkins, carrots, and bell peppers, as well as dark green leafy vegetables (kale, spinach, arugula, and lettuce).
  2. Lycopene.
    Even though this powerful antioxidant is not directly responsible for stimulating the production of melanin, it plays a pivotal role in counteracting and preventing cellular aging and protecting the skin from the damaging action of sunlight. Foods rich in lycopene are red fruits and veggies, such as cherries, red bell peppers, tomatoes, watermelon, and pink grapefruits.
  3. Vitamin C.
    Regular consumption of vitamin C is commonly associated with healthier, brighter, and more compact skin. In addition, this incredible vitamin is essential for preventing sunburns and having a more uniform, long-lasting tan. Among the foods higher in vitamin C we can find citrus fruits (lemon, lime, orange, grapefruit, and tangerines), as well as kiwis, strawberries, papayas, red bell peppers, and parsley.
  4. Vitamin E.
    Similarly to vitamin C, vitamin E can help promote collagen production. In turn, collagen contributes to slowing down the aging process and promoting a firmer, glowier, and overall, smoother skin. All these factors are essential for having a more uniform and healthy tan. Avocadoes, mangos, extra-virgin olive oil, almonds, sunflower seeds, pumpkins, spinach, and asparagus are all excellent sources of vitamin E.
  5. Omega-3 and 6.
    Last, but not least, are omega-3 and 6, two powerful compounds that have a central role in fighting oxidative stress and preserving our skin tone and elasticity from the inside out. Among the best sources of plant-based omega-3 and 6, we can find walnuts, brussels sprouts, flax seeds, chia seeds, sunflower seeds, tofu, and seaweeds.

By consuming more of these micronutrients, you can manage to significantly promote and accelerate the tanning process!

Some Tips for a Glowy and Healthy Tan 🍉

In order to have a glowy and healthy tan, the general recommendation is to play in advance! Here is how you can prepare your skin for sun exposure and maintain a golden tan for longer.

foods for tanning: water with fruit
  1. Stay hydrated.
    We all know that drinking enough water is essential for having clearer and brighter skin and, in general, promoting the regular functioning of our body during the hottest months of the year. If drinking the recommended 2-2.5 liters (6.5-8 oz) of water per day is too challenging for you, a great solution could be to consume more water-rich fruits and veggies, such as cucumbers, watermelons, melons, peaches, oranges, blueberries, tomatoes, zucchini, and celery. In addition, you can try fruit-infused water, an aesthetically pleasing and refreshing drink for kids and adults. Here is my favorite Infuser Water Bottle, super pretty and easy to use!
  2. Consume regularly the above-mentioned foods for tanning.
    In order to reap all the benefits from the foods mentioned above, the recommendation is to start consuming them at least 30 days before exposing yourself to the sun! In addition, try to consume at least five portions of these colorful fruits and veggies every day.
  3. Limit the consumption of alcohol.
    Besides being classified by the World Health Organization as a type-1 carcinogen, alcohol contributes to dehydrating your body. This might, in turn, prevent you from getting the much-desired healthy and uniform tan.
  4. Moisturize the skin from the outside.
    Acting “from the outside” and keeping your skin well moisturized is equally important if you want to have an amber complexion. Ideally, choose natural, vegan, and cruelty-free cosmetics and sunscreens, that are good for your skin, the environment, and the animals. Among my favorites is the Thrive lightweight moisturizer with SPF 30.

Now that you know all the best tips for a fast and natural tan, let’s have a look at how to incorporate the best foods for tanning into your diet with 7 easy and tasty recipes!

Foods for Tanning: 7 easy and tasty recipes for a healthy tan! 🥗

Light, refreshing, and highly nourishing, these are the 7 best recipes for promoting a healthy and glowy tan!

Blackberry Mint Lemonade
Post-run cooling and carb-restoring homemade Blackberry Mint Lemonade 🍋 ! Are you hitting the streets and trying to beat the heat!? This refreshing recipe will cool you off and tastes like an amazing mocktail!
Check out this recipe
frozen blackberry lemonade served in two glasses, garnished with a piece of lemon, and one blackberry
Carrot Cake Smoothie
This healthy and delicious Carrot Cake Smoothie is Pegan-diet compliant, super creamy, and packed with proteins. This smoothie is also great to help support weight loss and to improve your daily nutrition!
Check out this recipe
Orange smoothie served in a jar with two straws, and some carrots and oranges on the side
Blueberry Kale Smoothie
Anti-inflammatory, high in protein, and energizing: boost your health with this Blueberry Kale Smoothie! A Pegan recipe (i.e. paleo plus vegan) with a great taste and all the micro and macronutrients that support our long-term health. 🌸
Check out this recipe
purple smoothie served in a glass and some blueberries on the side
Watermelon Berry Salad with Lemon Maple Vinaigrette
This watermelon berry fruit salad is a refreshing treat that can help you endure the heat this summer. It's easy to make, and very refreshing!
Check out this recipe
Watermelon berry lemon thyme vinaigrette salad
Salmon Kale Salad with Lemon Cracked Black Pepper Vinaigrette
My Salmon Kale Salad is made with the best whole-food ingredients, that will support your body and help you feel satisfied and energized. Not to mention my incredible Lemon Black Pepper Vinaigrette, a creamy and light dressing that can turn even the saddest salads happy.
Check out this recipe
cold summer salad kale salad
Cherry Gorgonzola Salad 🍒
This unique Cherry Gorgonzola Salad is one of my favorite salad recipes. Juicy cherries along with creamy gorgonzola are a match made in heaven! 😇 And the almonds give a crunchy element to the mix!
Check out this recipe
cherry gorgonzola salad served in a glass bowl with some cherries on the top
Mediterranean Brussels Sprouts
Who loves Brussels sprouts!? Here is a recipe for some quick and easy, delicious Mediterranean Brussels sprouts I came up with on the fly!⁣
Check out this recipe
Mediterrranean Brussel Sprouts

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