In the summer, many people are concerned about their tan, but The most important factor in maintaining healthy skin is proper hydration.. Water is an essential element for the life of every living cell. Ultraviolet rays (specifically the free radicals they generate) and the inflammation caused by sunburn deep within the skin result in water loss.

By Stella Morfogianni, Dietitian, Larissa

Water loss leads to wrinkles, flaking, fine lines, and even discoloration and sagging. Our body is able to replenish some fluids through the kidneys. In addition, our body has certain mechanisms to maintain the skin’s necessary moisture by preventing water loss from the skin. (hyaluronic acid, NMF, sebum, sweat, etc.).

We also get water from other sources, since it is found in foods such as fruits, vegetables, milk, and juices.

So, the safest way to maintain your glow this summer—and beyond—is to eat a healthy diet rich in foods like fruits and vegetables.

What substances and foods contribute to and help you get a beautiful summer tan?;

Carotenoids

There are approximately 600 different carotenoids, which are found in foods and naturally help increase melanin production.

Specifically, foods that are rich in carotenoids and help with tanning are:

Carrots

Carrots have always been known for their ability to give the skin a healthy glow. Their high levels of carotenoids will give you that perfect, sun-kissed glow. They’re also rich in vitamin A, which can improve your vision and protect your skin from sun damage. Just one medium carrot provides 200% of the recommended daily intake of vitamin A!

They contain the well-known beta-carotene, the most potent of all carotenoids.

Sweet potatoes

They are also rich in beta-carotene and vitamin A. This vitamin increases melanin production and helps you tan quickly. Sweet potatoes have the highest levels of carotenoids compared to all other vegetables which is responsible for this natural tanning effect.

Apricots

Apricots contain about 15% of the vitamin A we need to consume daily. They also contain beta-carotene. This combination of vitamins will greatly enhance your tan.

Kale

Kale also contains high levels of carotenoids, which enhance skin tone. So that’s yet another reason to add it to your diet.

Melon

Melons have a high water and electrolyte content. Melons contain approximately 90% of water and get their orange color from carotenoids.

Broccoli

One cup of broccoli contains twice as much vitamin C as a whole lemon. Vitamin C is important for boosting collagen production, which helps the body heal wounds quickly. Thus, the combination of carotenoids and vitamin C in broccoli can improve the color and function of your skin.

Pumpkin

It is also rich in carotenoids and dietary fiber for healthy bowel function.

Spinach

Spinach is rich in carotenoids that cause tanning and vitamin K in its leaves. For strong bones, good blood circulation, and even better skin, add a few leaves to your next meal.

Mango

It is rich in carotenoids that enhance tanning and antioxidants (quercetin, astragalin, gallic acid) that help prevent colon, breast, and prostate cancer.

Red peppers

Red peppers owe their color to carotenoids. These carotenoids function in the same way as they do in all other vegetables. At the same time, they contain high levels of vitamins C and A In addition to promoting healthy skin, these vitamins also support your vision. Don't forget to add a little red pepper to your next summer salad.

Tomatoes

Just as with red pepper, its red color indicates the presence of carotenoids, and one of the most important carotenoids in tomatoes is called lycopene. Lycopene It has been recognized for its role in preventing a range of diseases, such as heart disease, cancer, cataracts, and asthma. It has even been used to treat HPV in some cases.

Peaches

Peaches go well with carotenoids with high levels of potassium, a mineral essential for the body's proper functioning. Potassium helps maintain healthy blood pressure levels and supports proper brain function.

Pomegranate

Pomegranates have powerful antioxidant properties thanks to three of their components:

Tannin (found in pomegranate peel)
Anthocyanin (found in the seeds)
Ellagic acid (found in the seeds)

These ingredients increase levels of glutathione (a natural antioxidant) in the body. Anthocyanins interact with ellagic acid and enhance its antioxidant power. In addition, ellagic acid protects not only against free radicals but also against water loss from the skin. Adding pomegranate to sunscreens increases their effectiveness by up to 25%.

The antioxidants These are substances that naturally protect our skin from the sun's rays. Some are already present in our bodies, while others we obtain from food.

Η vitamin E The compound found in olive oil is a powerful antioxidant that neutralizes free radicals and prevents them from destroying vitamin A. It does not contain carotenoids, but it makes the skin look healthier by acting as a natural moisturizer.

Tyrosine

It is an amino acid that promotes melanin production. Foods rich in this amino acid include:

Seaweed (spirulina)

Nori is a red seaweed with exceptional antioxidant properties, which is widely consumed. Seaweed contains vitamins A, C, and E, and is also a source of trace minerals and phytochemicals. If you don’t eat seaweed, spirulina is a good substitute. You can find it at all pharmacies. Choose organic spirulina rather than synthetic.