5 must-have nutrients for a perfect tan this summer

August has finally arrived and with it, the summer vacations for many. Beaches and swimming pools are invaded by locals and tourists with the intention of enjoying the water and gaining a nice, perfect tan.

We have already mentioned in previous articles the importance of protecting our skin if we are going to expose ourselves to the sun because of the dangers of its radiation, but this does not necessarily mean that we can not sunbathe.

5 must-have nutrients for a perfect tan this summer

If you are one of those who seek to have tanned skin from the sun, you will be interested to know that you can get it easily and quickly simply by taking care of your diet. In this article we will explain the nutrients that can not be missed in your diet this summer so you can get your perfect dream tan.


Beta-carotenes are the pigments responsible for the yellow, orange and red colors present in many plant foods. In addition to being a potent antioxidant, beta-carotene is a natural source of vitamin A. Beta-carotene is linked to multiple health benefits as it promotes a strong immune system as well as healthy eyesight and a healthy cardiovascular system. However, to achieve a perfect tan, beta-carotenes are very interesting for the following reasons.

Its powerful antioxidant action

As we have already mentioned, beta-carotenes act as antioxidants, protecting our bodies from free radicals. So they help to reduce the appearance of cancer cells or the terrible melanoma. Sunbathing increases the risk of suffering from this type of disease, so making sure we eat a diet rich in beta-carotene can help us reduce this risk.

Stimulates melanin

This nutrient has been linked to melanin activation for decades. Melanin is the substance responsible for the coloration of our skin, hair, and eyes. The more melanin we have in our skin, the darker it will look. That is why consuming beta-carotene is highly recommended if you want to accelerate the creation of melanin and thus obtain darker skin.

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Beta-carotene can be found in many foods, such as carrots, mango, peppers, sweet potatoes, and pumpkin. However, if you want to get a higher amount of beta-carotene in your diet, you can opt for supplementation.

Vitamin C

We have talked on multiple occasions about the many benefits of vitamin C for our bodies. Strengthening our immune system, promoting healing and protecting our circulatory system are just a sample of what this vitamin can do in our body. In addition, vitamin C favors the production of collagen, which provides elasticity to our skin and gives our faces a youthful look. One of the risks of excessive sunbathing is premature aging of our skin. Eating foods rich in vitamin C can accelerate the creation of collagen and counteract this risk.

Moreover, this vitamin is very easy to obtain if you follow a varied and balanced diet as it is found in many different fruits and vegetables. In particular, it can be found in high amounts in citrus fruits, kiwi, mango, watermelon, or berries.

Omega 3

The EPA and DHA fatty acids found in omega 3 can help keep our skin more elastic and hydrated for longer. In addition, thanks to its repairing effect, it will not only help us to prevent dry and damaged skin, but it can also help us to repair it. Thanks to these benefits, Omega 3 will help us to keep our skin in optimal condition to be able to maintain our tan for longer.

It should also be noted that Omega 3 is a very interesting substance because of its multiple benefits for different parts of our body (cardiovascular system, vision, skin, muscles…), so it is highly recommended to consume it throughout the year, whatever the season.


This fatty acid can be found in fatty fish such as salmon or tuna. However, if your diet is not always as high in fish as it should be, you can opt for Omega 3 supplements. This is not recommended as an alternative to eating fish, as fish is very important for maintaining proper nutrition, but it is an effective way to reach the recommended daily amount of omega 3.

Green tea

Although this is more of a food than a nutrient as such, green tea should not be missing from your diet if you want to show off a perfect tan this summer. Green tea, besides being a delicious drink both hot and cold, is a powerful antioxidant. Its fight against free radicals in our body can prevent premature aging of our cells, delay aging of our faces and reduce the risk of cancer cells.

In addition, in this hot weather, cold green tea with a few slices of lemon and a little honey is undoubtedly a delicious, healthy, and very refreshing option.


Any food containing soy or any of its derivatives is rich in an amino acid called tyrosine. An essential substance to achieve a perfect tan in two ways.

On the one hand, it helps to neutralize free radicals and therefore acts as an antioxidant protecting our cells. On the other hand, it collaborates in the production of melanin, so, like beta-carotene, it will help our skin to appear darker and browner for longer.

A delicious and simple way to include soy in our diet will be to replace some of our daily dairy products with soy milk or desserts.

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Don’t forget this if you want a perfect tan!

All of the above foods can help you get a nice tan in a healthy way. However, keep in mind that overexposure to the sun’s rays can have very negative consequences for your health, so we recommend that if you are going to sunbathe, you do it in a responsible way by following these simple guidelines:

  • Do not expose yourself to the sun during the hours of maximum radiation (generally between 12:00 and 17:00).
  • Limit your time on the sun lounger to only 30 minutes a day. If you are going to be exposed to the sun all day, stay in the shade and use protective barriers such as sunglasses, hats, and/or light clothing.
  • Stay hydrated at all times. Even when you are lying in a hammock at the pool or beach, soak in water whenever you can, even if it’s just a spray of water.
  • Drink plenty of water. You should drink a minimum of 2 liters a day.
  • Avoid alcoholic beverages. Alcohol causes dehydration of our bodies, so avoid alcoholic beverages, especially when you are exposed to the sun.
  • And above all, use sunscreen. Many popular myths say that sunscreen will prevent you from getting a tan, but that is totally FALSE. A good sunscreen will not prevent you from tanning your skin, but, on the contrary, it will help you tan in a healthy way by protecting your body from any damage that solar radiation may cause.