With the sun shining more frequently, flocks of people are hanging outdoors, on the patios, and at the beach in their bathing suits and shorts not just for sun exposure but to work on their perfect summer tan.
The sun provides melanin colouration to the skin, which provides that deeper and darker colour. In addition, regular sun exposure is so beneficial to our health and wellbeing. However, did you know that certain fruits and vegetables can provide carotenoid colouration to the skin1? Yes, certain F’s & V’s can provide glowing tanned skin.
Whatever skin shade or colour you are, if you’re dodging and ducking to avoid the sun AND not eating these fruits and veggies, you may be missing out on the benefits to get a healthy and glowing complexion and just hanging out with dull, lack-lustre skin all year round.
Carotene is crucial for healthy skin, nails, hair, mucus membranes, and eye health. Sources of carotene include carotenoid fruits and vegetables that are pigments of yellow, red, and orange. You may hear about foods that are high in beta-carotene, which is what the body converts into Vitamin A for healthy skin! Because carotene is a pigmented substance, foods high in it can provide an orangey-yellow colour to the skin2. Along with some fun in the sun, be sure to include plenty of these foods into your diet this summer to help achieve healthy looking glowing skin!
Top 12 Foods To Support Glowing Tanned Skin:
1. Carrots
Carrots are high in anti-oxidants, and one of the highest sources of Vitamin A. Aside from improving skin health, they can also support eye health, boost the immune system, lower the risk of cardiovascular disease, and improve oral health.
2. Sweet Potatoes
Sweet potatoes are highly nutritious over white potatoes. Another food high in beta-carotene, sweet potatoes are full of fibre, improve digestion, aids in respiratory issues, and helps to balance blood sugar.
3. Red Bell Peppers
With more Vitamin C than an orange, bell peppers are another vegetable high in lycopene, which are a type of carotenoids. Red bell peppers are also high in Vitamin B6 and folate, and can improve eye health, prevent inflammation in the body, reduce the appearance of aging, aid in weight loss due to its low caloric value, and nourish pregnant women that require increased folate intake.
4. Kale
Kale reaps tons of nutritional benefit for being one of the most nutrient-dense green vegetables, and surprisingly even with its dark green hue, it’s also high in carotenoids to help with a glowing skin tone! Are we surprised? Nope, kale is much talked about food good reason with a long list of nutritional benefits for the body.
5. Mangoes
Mangoes are the sweet fruit that many people will gladly add to their diet for glowing skin. Mangoes are high in anti-oxidants and carotenoids, and are also high in fibre, help regulate blood pressure, prevent degenerative disease, have anti-aging properties, and can help reduce acne.
6. Tomatoes
Similar to red bell peppers, tomatoes are full of lycopene, which having anti-cancer effects, reduces the risk of neurological disease, strengthens the immune system, has anti-aging effects, reduces skin irritation, and protects the skin from UV-ray damage.
7. Cantaloupe
Cantaloupes are also high in carotenoids and are super hydrating because of its water content. Cantaloupes help reduce the effects of stress, reduce arthritis inflammation, regulate blood pressure, and has anti-aging effects.
8. Berries
Berries are high in anti-oxidants, which are crucial for protecting our cells, including our skin cells from oxidative damage and UV-ray damage. Protect the skin’s appearance and elasticity with different varieties of berries, including blueberries, blackberries, and raspberries.
9. Papaya
This tropical and sweet treat is similar to cantaloupe in that it’s a very high fruit source of beta-carotene. Papaya not only helps to achieve glowing skin but aids in digestion, relieves oral mouth problems, and reduces the appearance of acne and skin wounds.
10. Olive Oil
Olive oil is so healthy for the body, including the skin, as it’s high in anti-oxidants, and helps maintain the skin’s texture of softness, glowing appearance, and protects against UV-ray damage.
11. Dark Chocolate
Pure dark chocolate made from raw cacao (and without all the extra unnecessary ingredients) is the richest source of anti-oxidants! Dark chocolate is also high in flavonoids, which are a phytonutrient that has anti-oxidant and anti-inflammatory properties. Dark chocolate can help retain skin’s moisture, improves blood circulation in skin capillaries, protects against UV-ray damage, and promotes skin cell growth.
12. Eggs
Organic free-range eggs help support skin health because they provide a complete source of amino acids for skin cell growth by aiding in the production of collagen and elastin. Eggs are also high in Vitamin A, and other vitamins and minerals that protect the skin from oxidative damage.
References:
1. Pezdirc, Kristine, et al. “Fruit, Vegetable and Dietary Carotenoid Intakes Explain Variation in Skin-Color in Young Caucasian Women: A Cross-Sectional Study.” Advances in Pediatrics., U.S. National Library of Medicine, July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4517028/.
2. Pezdirc, Kristine, et al. “Dietary Carotenoids Contribute to Normal Human Skin Color and UV Photosensitivity | The Journal of Nutrition | Oxford Academic.” OUP Academic, Oxford University Press, 1 Mar. 2002, academic.oup.com/jn/article/132/3/399/4687282.