The doctor told which foods you need to eat for a safe tan

Certain foods can help the skin better withstand the effects of sunlight and reduce the likelihood of sunburn. This was explained by Antonina Arsenyeva, Head of the Department of Dermatovenereology and Cosmetology at Samara State Medical University.

As reported by BAKU.WS with reference to RIA Novosti, the specialist noted that to enhance the skin's natural protection during the summer, it is worth paying attention to foods containing beta-carotene, lutein, thiamine, and vitamin E. According to the Russian expert, these substances help the body resist the negative effects of ultraviolet radiation and contribute to a more even tan.

The doctor explained that beta-carotene is of particular importance, as it participates in the antioxidant protection of skin cells. It helps neutralize free radicals formed under the influence of solar radiation and also promotes melanin synthesis. Foods rich in this substance include greens, carrots, pumpkin, zucchini, tomatoes, spinach, various types of cabbage, as well as apricots and peaches.

The specialist recommended starting to consume foods with beta-carotene several weeks before active sun exposure. At the same time, she emphasized that combining this substance with vitamins C and E can enhance the protective effect. However, excessive consumption of such foods can lead to carotenoderma — a condition in which the skin takes on a yellowish tint.

In addition, lutein, which is found in many yellow and green vegetables and fruits, is beneficial for maintaining skin health. The expert also advised including foods rich in thiamine in the diet, particularly soybeans, beans, and spinach. She identified almonds, hazelnuts, and avocado as sources of vitamin E.

Arsenyeva reminded that even proper nutrition does not replace precautionary measures during sun exposure. According to her, the most intense ultraviolet radiation occurs between 11:00 AM and 4:00 PM, so it is best to avoid prolonged exposure to direct sunlight during this period. The specialist considers the safest time for tanning to be the morning hours before 11:00 AM and the evening hours after 4:00 PM. She also noted that even when using sunscreen, one should not spend more than two to three hours per day in direct sunlight.