Foods That Make You Tan!

A golden, healthy-looking glow is one of the reasons so many people love a beautiful tan. But did you know that what you eat can also play a role in keeping your skin looking healthy, hydrated and radiant?

While no food can directly make you tan, a balanced diet rich in vitamins, antioxidants and healthy fats can support your skin from the inside out. Some foods contain nutrients that help maintain normal skin function and protect cells from oxidative stress.

So, if you're working on your summer glow, here are some foods worth adding to your plate.

Carrots and other orange vegetables

Carrots are probably the food most associated with tanning—and there is a reason they are popular in discussions about glowing skin.

They are rich in beta-carotene, a plant pigment that the body can convert into vitamin A. Beta-carotene is also an antioxidant and contributes to maintaining healthy skin.

Other good sources include sweet potatoes, pumpkin and butternut.

Just remember: eating more carrots won't replace sunscreen or directly create a suntan.

Tomatoes and watermelon

Tomatoes and watermelon are rich in lycopene, a naturally occurring antioxidant that gives many red and pink fruits and vegetables their colour.

Tomatoes are particularly well known for their lycopene content. Including a variety of colourful fruits and vegetables in your diet is a simple way to increase your intake of beneficial plant compounds.

Strawberries, oranges and kiwi

Vitamin C is an important nutrient for healthy skin and is needed for normal collagen formation.

Strawberries, oranges, grapefruit and kiwi are all excellent sources of vitamin C and make an easy addition to a skin-friendly diet.

Try adding fresh fruit to breakfast, smoothies or salads for a refreshing way to get more vitamin C.

Spinach and leafy greens

Spinach contains beta-carotene along with vitamin C, vitamin E and other plant nutrients.

Leafy greens such as spinach, kale and Swiss chard are an easy way to add a variety of vitamins, minerals and antioxidants to your meals.

A colourful plate generally means a greater variety of beneficial nutrients.

Oily fish and healthy fats

Your skin needs healthy fats as part of a balanced diet.

Oily fish such as salmon, sardines and mackerel provide omega-3 fatty acids, while foods such as nuts, seeds and avocado provide a range of healthy fats and other nutrients.

These foods can be part of an overall balanced eating pattern that supports healthy skin.

Nuts and seeds

Almonds, sunflower seeds, walnuts and other nuts and seeds provide nutrients including vitamin E and healthy fats.

Vitamin E acts as an antioxidant and helps protect cells from oxidative stress.

They're also an easy snack when you're looking for something nutritious between meals.

Red fruits and berries

Berries and other colourful fruits contain a variety of antioxidant compounds.

Strawberries, cherries, raspberries and blueberries can all add colour and nutrients to your diet while making a delicious addition to breakfast, yoghurt or smoothies.

What about red wine?

Red wine contains polyphenols, but that doesn't mean you should start drinking it for your skin.

The potential benefits of individual compounds in wine don't outweigh the established health risks associated with alcohol consumption. If you're looking for antioxidants, you'll get them without the alcohol from foods such as berries, grapes, vegetables, tea and other plant foods.

Can food actually make you tan?

This is where it's important to separate healthy skin from tanning.

Your skin produces melanin in response to UV exposure, which is what creates a natural suntan. Eating foods containing beta-carotene and other nutrients can support normal skin health, but there is no food that can safely produce a suntan on its own.

Some foods can also temporarily influence skin colour when consumed in very large amounts because of their carotenoid content, but this is different from developing a UV-induced tan.

And importantly, a tan is not protection from sun damage. Even if your skin looks beautifully bronzed, UV exposure can still damage your skin.

Eat for healthy, glowing skin

You don't need a complicated diet to support healthy-looking skin.

Aim for a variety of colourful fruits and vegetables, healthy fats, whole foods and plenty of water. Foods rich in vitamin C, beta-carotene, vitamin E and other plant compounds can all form part of a balanced diet that supports your skin.

And when it comes to your golden glow, South Beach Tan can be part of your tanning routine, without suggesting that food itself can create or extend a tan.

Healthy eating for beautiful-looking skin? Easy peasy!

This article is for general information only and is not intended to provide medical or nutritional advice.