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, the consumption of certain foods, rich in specific nutrients, allows for the optimisation of one's tan in a natural way.

The nutrients that provide a sun-kissed complexion.

The main 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 have antioxidant properties.

For your information, a self-tanning course requiring the daily intake of a capsule containing 7 mg of beta-carotene lasts 100 days. From this, we can extrapolate and assume that a sun-kissed complexion begins to appear after consuming approximately 700 mg of beta-carotene.

It is also recommended to incorporate foods rich in copper into one's meals. Indeed, this trace element is a co-factor of tyrosinase, the key enzyme in the production of melanin. If we look at the mechanism, tyrosinase is responsible for the activation of 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 stock up on antioxidants. Through the donation of an electron, these molecules are capable of neutralising the free radicals produced 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...). Therefore, to avoid sun-reddened skin, focus on a diet rich in vitamins A, C, and E, in polyphenols, but also in trace elements like zinc, copper or selenium.

Foods with a high water content.

For a lovely tan and hydration, we recommend choosing foods with a high water content. Indeed, consuming these reduces 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.

Now that we have identified which elements promote a tanned complexion, we can turn our attention to the ingredients that contain them. Most of the ones presented are found in the table below, along with their content in the element of interest.

Fruits and vegetables.

In addition to its benefits on the body, a diet rich in fruits and vegetables promotes a sun-kissed complexion. The carrots, the tomatoes, the peaches and the mangoes are, for instance, excellent sources of carotenoids. Moreover, they are often packed with water and help to prevent skin dehydration. One can also consider fruits like the guavas and the blackcurrants, which have a high vitamin C content (surprisingly much higher than that of citrus fruits). Finally, the strawberries, the lychees and the grapes contain polyphenols.

Legumes and oilseeds.

A high quantity of copper can be found in certain oilseeds and legumes. Lentils, almonds, walnuts... Do not hesitate to incorporate these various foods into your meals a few weeks before exposing yourself to the sun, they will help to protect your skin.

Dairy products.

Dairy products, such as cow's milk, the butter and cheeses like parmesan, are a valuable source of tyrosine, the amino acid precursor to melanogenesis. Therefore, their consumption is recommended when one desires a tanned complexion.

The eggs.

In addition to being sources of protein, eggs contain tyrosine and zinc. They therefore have a dual action: protective for the skin and stimulating for tanning.

Some seafood and meats.

Finally, zinc is also found in oysters and certain red meats such as liver. Therefore, these foods are also considered as protectors of the skin against UV rays.

• LANERI S. & al. Nutricosmetics: A concise overview. Phytotherapy Research (2019).

• HEVERTS H. & al. Vitamin A in skin and hair: a recent update.Nutrients(2022).