Tan-diet: food aimed at a perfect tan.

Sunbathing yes , but without too much sun exposure

Summer is coming and tan - addicted , or fanatics of tanning , if you prefer , are already looking for the best strategy to achieve the flawless and long-lasting tan . The tan is fashionable , it is known. Some people are content with just a golden color , limiting the exposure to the sun and others go beyond , for a stronger color. In any case it is , however , important not to overlook a few basic rules to keep your skin healthy , tanned and hydrated , without damaging it. In fact it is important to expose gradually yourself to the sun, using solar products and a cap to protect from sunlight. But , probably, the secret to get the perfect tan is right at the table , in a healthy diet , based on fruits and vegetables , eat natural antioxidants , water and vitamins , mainly A , C and E , which have the task of protecting the epidermis. Water is very important for skin hydration , which is subject to large losses of liquids caused by sweating. Beta carotene is the most important nutrient as it stimulates the production of melanin that , besides conferring a darker color , protects the skin from the negative effects of UV rays.

Among the foods at higher carotene content , a must is the carrot , which contains 1,200 micrograms of vitamin A per 100 g of product , but also the rest of the yellow vegetables, orange and green as peaches , apricots , watermelons , broccoli , arugula and melons. The vegetables should be eaten preferably raw or steamed , so as not to undermine its nutritional properties. It would be also good to drink at least 2 liters of water a day and prefer juices and juice to alcohol and fizzy drinks , too sugary. Among the condiments prefer the extra virgin olive oil , as it increases the absorption of beta-carotene . Finally, avoid using too much processed food and high in fat , better to make small meals , at least four , compared to only two meals a day. You should follow these dietary advice a few weeks before exposure and continue for a few days , after returning from vacation.