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How to prepare for sunbathing, ensure a beautiful and even tan, but at the same time protect the skin from the negative effects of UV rays?
About the expert: Elena Morozova, nutritionist, CEO of the Elena Morozova Weight Loss Clinic
The right diet can stimulate the production of melanin and carotenoids – the pigments that give our skin a golden hue. It will also help our skin resist negative influences, protect it from dryness and sunburn. You need to switch to a “solar diet” at least 2 weeks before the intended trip to the sea and stick to it for several weeks after returning home.
Record holders for the content of these natural dyes are vegetables and fruits: carrots, beets, bell peppers, melons, apricots, strawberries, peaches, various greens. You can eat them both raw and steamed or baked – during heat treatment, carotenoids are not destroyed. Preparing a salad of greens and vegetables? Be sure to season it with vegetable oil, which accelerates the absorption of carotenoids.
In order to make your tan more persistent, drink a glass of freshly squeezed carrot juice before going to the beach, eat about 200 g of apricots or about 300 g of melon per day (it is eaten separately from any other food).
But what you should not abuse is fatty meat, sugar, white flour products, coffee – all these products interfere with the absorption of carotenoids.
Read more:
- Why do we love the sun so much
Speed up melanin production
The pigment melanin is a protein that requires building material in the form of amino acids, in particular tyrosine and its precursor tryptophan. It is ideal to include foods that contain both of these substances in your diet, such as bananas and peanuts. Also, tyrosine is found in large quantities in animal products, such as beef liver and red meat, tryptophan can be found in brown rice, soy products.
Of all the above products, liver and red meat are still considered the most useful, because in addition to the valuable amino acid, they contain a lot of iron. This microelement accelerates the formation of melanin, which means you can tan much faster.
Do not forget that melanin synthesis is significantly inhibited by strict reducing diets. Calculate the level of basal metabolic rate in calories and the daily calorie intake of food, the calorie deficit should be no more than 500 kcal. If this figure is much higher, then you are depriving skin cells of the ability to produce melanin in sufficient quantities.
Protect skin from dryness and sunburn
In order for tanned skin to look attractive, it must be well hydrated and protected from excessive sun exposure. What products will fully cope with these tasks?
Vegetable oils and nuts.
These products contain selenium and vitamin E, which help to avoid the negative effects of intense exposure to UV rays. Vitamin E is one of the most powerful antioxidants that will protect the skin from photoaging, and thanks to selenium, you will significantly reduce the risk of sunburn and flaking on the skin. The greatest amount of selenium is found in pistachios, and vitamin E – in sunflower and corn oil, walnuts, hazelnuts.
Tomatoes.
They contain lycopene, a natural organic pigment from the carotenoid group, which also has powerful antioxidant activity, protects the skin and helps it become less susceptible to aggressive influences. At the same time, lycopene stimulates the production of melanin. Just 60 ml of tomato juice per day will help you tan faster and without harm to skin health.
Fatty fish.
Fish is rich in omega-3 fatty acids, which maintain a certain level of skin hydration. Moreover, thanks to these substances, damaged skin cells will recover much faster. Keep this in mind if you do get burned in the sun. In summer, fish such as salmon, sardines, mackerel, tuna should be on your table at least 3 times a week.
Grape.
Contains a natural blend of antioxidants that, in addition to protecting the skin from the harmful effects of solar radiation, help maintain the balance of moisture in the dermis.
Read more:
- Why do we like tanned skin?
1 day
Breakfast Rice porridge with bananas, grapes and nuts
Lunch Toast with soft cheese, avocado slices and spinach
Dinner Cold tomato soup; grilled salmon with green salad
Afternoon snack Strawberry curd mousse
Dinner Carrots baked with olive oil; steamed chicken breast
2 day
Breakfast Omelet with tomatoes and herbs
Second strawberry jelly breakfast
Dinner Vegetarian borsch, risotto with turkey and walnuts
Afternoon snack Pair of melon slices
Dinner Bell peppers stuffed with beef stew, fresh tomato slices and spinach
3 day
Breakfast Carrot pancakes made from whole wheat flour
Lunch Natural yogurt with fruit slices
Dinner Green cabbage soup, fish cakes with green beans
Afternoon snack Whole grain toast with avocado paste
Dinner Roasted Beetroot Salad with Goat Cheese, Nuts and Olive Oil