Certain nutrients like beta-carotene —probably the best-known— not only help you tan but, in some cases, they also help protect the skin from solar radiation and, in others, make your tan last longer.

In any case, you must always use sunscreen to protect the health of your skin and prevent aging from excessive exposure to the sun.

Tips for your health from Sanitas Health Insurance Spain :

 The best foods:

• Vitamin B

Preserves the elasticity of the skin, protecting the collagen. It is present in pasta, wholegrain cereals and products there of.

• Antioxidants

These include vitamin C, zinc and Lutein. Present in brightly coloured fruit and vegetables (blackberries, raspberries, blueberries, tomatoes, aubergines, etc.) and also in carrots, avocado, cabbage, broccoli, citrus fruit, spinach and onions.

A glass of wine a day is even beneficial for the heart and also to prevent the effects of free radicals, as it is in high concentrated antioxidants.

• Beta-carotene

This is a provitamin that the liver transforms into vitamin A. It has antioxidant properties and eliminates free radicals like over exposure to the sun, smoking, etc. It also increases melatonin production, which aids and boosts tanning. Carrots are the food with the highest concentration of this provitamin but it could be said that brightly coloured fruits and vegetables also contain higher or lower concentrations of beta-carotene.


Protect your skin from the harmful effects of ultraviolet radiation:

• Water

It is essential to prevent the body becoming dehydrated and to keep the skin hydrated. Always have a bottle of water to hand and frequently sip from it.

• Vitamin C

This is an antioxidant that protects collagen and elastin; two substances that are essential to preserving the elasticity of the skin.

• Vitamin E

It also has antioxidant properties, protecting us by blocking free radicals. It is found in cereals, nuts and vegetables. 

• Fatty acids

These help the tan last longer. They are usually found in vegetable oils, oily fish and nuts.


Tip from Sanitas Health Insurance Spain : Use adequate sunscreen to avoid the hottest part of the day and keep tanning sessions to under than 30 minutes.