What foods keep the tan?

What foods keep the tan? The main function of melanin is to protect the skin from ultraviolet radiation .

When we are exposed to the sun, melanin synthesis in melanocytes is activated to prevent skin burn . And this melanin production makes her dim .


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dark skinned people have more melanin , while fair-skinned people have less. If you want to get a beautiful and healthy tan, there are foods capable of activating melanin, that natural pigment that gives color to your body while protecting it from the sun’s rays.

BANANA, VEGETABLES AND NUTS: L-TYROSINE

These foods, along with eggs, seeds, poultry or avocados, are a great source of L-tyrosine amino acid which is a major precursor of melanin.

L-tyrosine is also involved in the synthesis of thyroid hormones and catecholamines. Good levels of this amino acid improve the vitality and general well-being and help to tan. However, an excess of this protein can cause hyperpigmentation .

CARROTS, TOMATOES AND WATERMELON: BETA-CAROTENE

Beta-carotene is the nutrient responsible for filtering the sun’s ultraviolet rays, while providing a golden pigmentation on the skin, so it protects us from burns.


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Carrots, tomatoes, watermelon, pumpkin, peaches, spinach or bell peppers are all great sources of beta-carotene. To perceive its effects, it is advisable increase your consumption for at least 15 days before starting to sunbathe. the gazpacho is much rich in this nutrient due to its tomato content.

GINKGO INFUSIONS

Ginkgo promotes the repigmentation and the synthesis of melanin . Its beneficial effect has been demonstrated even in people with vitiligo.

A study reveals that taking 40 mg of ginkgo biloba (with a minimum of 9.5 mg ginkgo flavone) 3 times a day for 6 months can slow down the progression of vitiligo and even reach the complete repigmentation (was demonstrated in 40% of study patients).

To boost your melanin and safely tan, take 1 ginkgo infusion a day.

CHICKEN AND DAIRY: COMPLEX B VITAMINS

B vitamins are essential for the skin. They protect against oxidative stress, stimulate cell renewal, increase hydration and improve the healing so they help to prevent the photoaging caused by the sun.

The lack of B vitamins is immediately noticeable on the skin in the form of redness, irritation or dermatitis.

Whole grains, eggs, wheat germ, nuts, milk and green leafy vegetables are rich in group E vitamins.

AVOCADO AND VIRGIN OLIVE OIL: VITAMIN E

In addition to stimulating the production of melanin, vitamin E is a powerful antioxidant that repairs the skin in case of sunburn.


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Avocado , olive oil , gem of egg , almonds , hazelnuts or peanuts are great sources of vitamin E. Remember that olive oil must be extra virgin so that it has a high antioxidant capacity.

KIWI, BROCCOLI AND STRAWBERRIES: VITAMIN C

Vitamin C neutralizes the free radicals that the sun causes on the skin and accelerates premature aging.

It also contributes to the collagen production that supports the skin and prevents wrinkles and sagging.

All fruits and vegetable are rich in vitamin C but especially kiwi, broccoli, strawberries, blueberries, peppers and citrus fruits.


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BLUE FISH: OMEGA 3

Salmon or sardines are other foods you should include in your summer menus to show off a healthy tan.

These fatty acids have a great anti-inflammatory action which compensates for cellular damage caused by solar radiation.

SESAME: SELENIUM

Selenium is one of the most antioxidants that exist, so they protect the skin from the harmful effects of ultraviolet radiation.

You can consume sesame by sprinkling your seeds in yogurts or creams. Another option is the tahini , a sesame paste. You can also do Gomasio Grind toasted sesame seeds with a pinch of salt and sprinkle on your plates.

EGGS: ZINC

This mineral is essential for skin health. Helps regulate the activity of the sebaceous glands, contributes to collagen formation prevents the formation of free radicals and favors the absorption of vitamins E and A.

Zinc supplementation has an anti- inflammatory and immunomodulator which helps in the treatment of skin diseases. Eggs, wheat germ, red meat or clams are sources of zinc.

SEAFOOD: SELENIUM

Selenium is another great antioxidant that protects cell membranes, confers flexibility to fabrics and prevents premature skin aging.

Seafood, fish, chicken, red meat, vegetables, eggs, tuna, garlic, mushrooms and whole grains provide selenium.

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