Is diet a key to achieving a sun-kissed complexion?

A sun-kissed complexion is not solely dependent on sun exposure, but also on one's diet. Indeed, consuming certain foods, rich in specific nutrients, allows for the optimization of one's tan in a natural way.

The nutrients that provide a sun-kissed complexion.

The primary allies of tanning are molecules belonging to the carotenoid family, namely beta-carotenes, alpha-carotenes, lycopenes, and zeaxanthins. From a biological perspective, beta-carotene is converted into retinol, the active form of vitamin A, in the intestinal mucosa. The presence of retinol in the blood stimulates melanogenesis, the synthesis of melanin. So far, it has not been demonstrated that other carotenoids have a stimulating effect on tanning. However, like beta-carotenes, they all possess antioxidant properties.

For informational purposes, a self-tanning regimen requiring the daily intake of a capsule containing 7 mg of beta-carotene lasts 100 days. Thus, we can extrapolate and assume that one begins to achieve a tanned complexion after consuming approximately 700 mg of beta-carotene.

It is also recommended to incorporate foods rich in copper into your meals. Indeed, this trace element is a co-factor of tyrosinase, the key enzyme in melanin production. If we look at the mechanism, tyrosinase is responsible for activating tyrosine, an amino acid, into melanin. For a tanned and luminous complexion, the consumption of tyrosine is also recommended.

Antioxidants to protect the skin.

To achieve a beautiful, even tan, don't hesitate to load up on antioxidants. Through an electron donation, these molecules are capable of neutralizing free radicals generated in excess by the body following prolonged sun exposure. Let's remember that free radicals are unstable species that damage DNA, cells, and proteins and can cause skin disorders (sunburn, hyperpigmentation...). Thus, to avoid having skin reddened by the sun, focus on a diet rich in vitamins A, C, and E, in polyphenols, but also in trace elements like zinc, copper or selenium.

Foods that have a high water content.

For a beautiful and hydrated tan, we recommend choosing foods with a high water content. Indeed, consuming these can reduce the risk of skin dryness associated with sun exposure. Dehydrated skin is more vulnerable to UV rays and is more likely to experience sunburn rather than a tan.