Sunburn without harm to health

Health Tips

Sooner or later, there comes a day when only memories remain from a gorgeous vacation tan. But not everyone can put up with this, and therefore they go to the solarium to restore the skin to a beautiful, even tan color. To speed up and secure the process, Goodshapetips suggests including foods and dishes in the diet that can help the tan appear faster and lie down evenly.

In order for the skin to darken, the body must produce a sufficient amount of a black-brown pigment called melanin – the more it is, the more tan.

Melanin is produced by melanocytes, cells located in the top layer of the skin. And they “produce” the pigment necessary for tanning, using substances found in certain foods as ingredients. Moreover, some of these components are responsible for the quality of tanning, while others ensure the safety and elasticity of the skin, as well as prevent its dehydration and premature aging.

What are these substances-helpers and substances-protectors?

tryptophan and tyrosine

These amino acids help the body produce melanin, giving the skin a beautiful exotic hue.

Tryptophan is rich in milk and sour-milk products, brown rice, as well as nuts, dates and legumes. While tyrosine is found in sufficient amounts in dairy and meat products, liver, fish, bananas, avocados, soybeans, beans, almonds, cashews, peanuts and pumpkin seeds.


This is the name of polyunsaturated fatty acids that contribute to the production of melanin and, if necessary, help damaged skin cells recover.

The main source of omega-3 is considered to be fish, in particular, herring, mackerel and tuna, which retain most of their beneficial properties due to high-quality preservation.

Small amounts of polyunsaturated fatty acids are also present in flaxseed and pumpkin oil, walnuts, beans and various sprouts.

Retinol (Vitamin A)

Vitamin A is rich in egg yolks, liver, many yellow and green vegetables and fruits – carrots, bell peppers, pumpkins, apricots, grapes, asparagus, spinach, broccoli and apples. But most retinol in fish oil.


One of the most powerful natural antioxidants. As shown by studies conducted in 2012 by specialists from the British University of Newcastle, the introduction of dishes containing lycopene into the diet almost doubles protection against ultraviolet rays, making the skin less sensitive to their effects, activates the production of procollagen and prevents skin aging.

Previously, it was believed that the main source of the substance is tomatoes. Now it has been proven that tomato paste and natural ketchup enrich the body with lycopene much more effectively, because this antioxidant has a unique property – to concentrate when heated. However, only natural ketchup, such as Heinz, which contains only tomatoes, natural vinegar and spices, can boast a high content of lycopenes, and there are no artificial additives.

To a much lesser extent, lycopene is found in watermelons, apricots, pink grapefruits and persimmons, which are preferably not cooked.

Beta-carotene (provitamin A)

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Pro-vitamin A, also a powerful antioxidant, fights free radicals and protects the skin from sunburn. Strengthening cell membranes, beta-carotene slows down the aging process.

In summer, provitamin A can be found in fresh carrots, watermelons, melons, peaches and apricots, and in winter it can be found in frozen spinach.


A substance that prevents micro-burns that often occur during sunburn and helps to avoid dryness, lethargy and flaking of the skin.

Exotic coconuts and lobsters can boast of a high content of selenium, and in our latitudes they are rich in fish, crab meat (natural, not “crab sticks”), milk and eggs.

Vitamin E

This is another powerful antioxidant that protects the body from the harmful effects of free radicals and can protect the skin from early aging, manifestations of “solar allergies”, redness and flaking. Among other things, it promotes better absorption of lycopene and beta-carotene.

Vitamin E is rich in quality olive oil, peanuts, almonds, walnuts, lettuce, broccoli and apples. It is also present in beef, dairy products and eggs.

Not compatible with tan

It is important to remember that among the abundance of products that will help you get a healthy tan, there are those that interfere with the production of melanin. In particular, these are citrus fruits and other fruits containing vitamin C, fatty foods and smoked meats, as well as, alas, everyone’s favorite coffee, tea and chocolate.


Taking all the above products as a basis and combining them to your taste, you can easily create an individual “menu for safe tanning”, which, among other things, will be an excellent solution for those who want to switch to proper nutrition once and for all, lose a couple of extra pounds and preserve youth and beauty for many years.

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