The best vitamin for tanning. Vitamins for tanning What vitamins to take before tanning

We have all heard that tanning is associated with a number of dangers - photoaging, pigmentation problems and even cancer. On the other hand, ultraviolet rays are useful: they help the production of vitamin D in the body, improve mood, strengthen the immune system, and dry out oily skin.

So what is the truth? Is the sun friend or foe?

In fact, the sun, like everything in this life, is useful in moderation. Likewise, for example, wine is beneficial, but everyone knows the consequences of its abuse. Only people who have had cancer or are at risk should not sunbathe.

Fortunately, today you don’t have to choose between protecting your skin and tanning, because there are quite simple recipes for getting a beautiful tan, which, if not neglected, will make the process enjoyable and the result quick and safe.

Let's figure out how to tan properly and what it should be like Preparing your skin for tanning?

Tanning occurs when the skin produces the pigment melanin under the influence of ultraviolet light. Moreover, the effects of different types of ultraviolet radiation on the body are not the same. UV-A ultraviolet light stimulates the release of melanin, which is already produced and stored in skin cells. And UV-B ultraviolet light instructs cells to produce new melanin.

The first phase of tanning is a slight reddening of the skin - physiological erythema. After several hours, the skin begins to darken, “taking on a tan.”

However, if ultraviolet radiation is too intense, then instead of tanning there is a risk of getting sunburn. This condition is not pleasant: the skin becomes inflamed and red, a burning sensation occurs, blisters appear, and the temperature may rise.

Unfortunately, it is not always possible to prevent sunburn. After all, in order to receive an excessive dose of ultraviolet radiation, it is not at all necessary to lie on the beach for a long time and purposefully; sometimes it is enough to spend half an hour in the open sun at noon.

Vitamins for tanning: will they help you get an even, beautiful tan?

Not only sunscreens, but also special ones will help prepare your skin for exposure to the sun and quickly get a beautiful tan without burns. vitamins. Before tanning It is recommended to take vitamin complexes containing carotenoids - beta-carotene and lycopene.

Beta carotene for tanning is extremely important - it increases the time of safe exposure to the sun, promotes an even tan and reduces skin sensitivity to ultraviolet radiation.

Lycopene accelerates the production of melanin and promotes an even tan.

Beta-carotene and lycopene are part of the Synergin complex, which is recommended to be taken on the eve of vacation to obtain a lasting and safe tan.

Don't forget that how long you take beta-carotene is important to protect your skin. That's why preparation for tanning and taking Synergin should begin 2 weeks before the start of the holiday. Ideally, Synergin should be continued to be taken as long as you tan.

Does tanning threaten youthful skin? How to prevent photoaging and why are antioxidants needed for tanning?

In addition to the risk of sunburn, prolonged exposure to ultraviolet radiation on the skin is fraught with deterioration of vision and photoaging of the skin.

Under the influence of UV rays, free radicals are formed in the skin - aggressive molecules that destroy the proteins elastin and collagen, thereby reducing skin tone and elasticity. Free radicals also damage the integrity of cell walls – cell membranes. With an excess of free radicals, skin cells do not have time to regenerate, as a result, the skin loses its elasticity and “fades” - wrinkles form. This phenomenon is called skin photoaging.

Unlike chronoaging (age-related changes in the skin), even young skin is susceptible to photoaging, so photoaging can appear quite early. Its results are most noticeable on open areas of the skin - the face, neck, forearms, décolleté and hands. These are the areas that are most exposed to ultraviolet rays.

In addition to increased formation of wrinkles, photoaging is accompanied by decreased elasticity, increased skin trauma and slow healing of even small wounds and abrasions. All these changes are caused not only by the destruction of collagen and elastin proteins, but also by disruption of their synthesis and other unfavorable morphological changes in the skin due to the destructive action of free radicals.

Secrets of a beautiful tan. Vitamins and antioxidants for tanning

External products (sunscreen lotions and creams) cannot resist free radicals. Only antioxidants can cope with their excess.

Every person’s body contains a certain amount of antioxidants, but if there is an excess of free radicals, you cannot do without additional protectors.

One of the most powerful antioxidants - vitamin E. For tanning This vitamin is extremely important because it protects cell membranes and proteins by neutralizing free radical molecules before they can cause harm to the body.

Another tanning antioxidant- coenzyme Q10 (or ubiquinone). It slows down the process of photoaging, prevents the destruction of structural fibers of elastin and collagen, prevents a lack of oxygen in cells and reduces the depth of existing wrinkles.

Vitamin C and vitamin P (rutin) – vitamins for tanning, which counteract free radicals in blood vessels and intercellular fluid.

Beta-carotene, which we mentioned earlier, helps restore damaged cells and improve skin elasticity, and also protects cells from further destruction.

The Synergin complex includes 6 powerful natural antioxidants that will help maintain youthful skin, prevent photoaging, hyperpigmentation and significantly reduce the risk of developing melanoma (skin cancer).

How to protect your eyes from the bright sun? Are sunglasses enough?

Bright light makes us squint, so many girls mistakenly believe that the main purpose of sunglasses is to avoid expression lines around the eyes. In fact, the desire to close your eyes in the bright sun is an instinctive desire to protect your eyes from ultraviolet radiation, which is very dangerous for the retina, although its effect does not appear immediately.

By affecting the mucous membrane of the cornea of ​​the eye, ultraviolet radiation causes a burn (similar to a sunburn on the skin). Spectrum A rays are especially harmful to the eyes. Unlike UV-B rays, ultraviolet spectrum A can penetrate not only into the cornea, but also deep into the eye, causing destruction of the lens and retina. Destruction of the retina leads to a decrease in visual acuity, and denaturation of the proteins that make up the lens leads to clouding and an increased risk of developing cataracts.

The effect of A-radiation accumulates, which, according to scientists, is what causes age-related changes in vision and “senile blindness.”

I promised to tell you in the comments the other day how to get a beautiful tan. I think about protective products with SPF, about Coconut oil, about aloe gel you already know without me, so I won’t talk about it. Since my “fad” is dietary supplements, I’ll tell you about additives that can be used to ensure that the tan “sticks” well, is even and beautiful.

Although I will still mention a couple of points. Before going to the sea or visiting a solarium, your body needs a good scrub. Any of your favorite mechanical scrubs, about which I have already talked a lot - we put them all to use! This is the key to the future smooth tan!

Which elements will be most important for us in the context of tanning. Firstly, it is beta-carotene, which itself gives a tint to the skin, which will enhance the effect of sun tanning. It will also protect the skin from aging under the influence of UV. For the same purposes, as antioxidants, we need vitamin E and selenium. We will find all these three main elements in any multivitamin complex (you can choose from).

It seems that's it. And may your vacation be beautiful, romantic and unforgettable!!! And you are sexy and healthy!!!

Tanning vitamins are biologically active substances that enhance the effect of ultraviolet rays on human skin. As a result, the dermis quickly acquires a beautiful, even (golden, chocolate or bronze) shade. This “effect” is achieved by stimulating the formation of melanin (a protective pigment) in the lower layers of the skin. In addition, vitamins nourish, soften the dermis, retain moisture, and prevent the destruction of collagen fibers and fibroblasts.

Nutrients eliminate the consequences of the harmful effects of ultraviolet radiation (neutralize free radicals) and help maintain a tan for a long time without harm to health.

In order for your skin to have a beautiful shade longer, you should give up hot baths in favor of a contrast shower, do not rub your body with a washcloth, visit a solarium, moisturize and nourish it not only from the outside, but also from the inside.

Vitamin A is the main assistant for a beautiful tan

To get a bronze skin tone, most people go to the seashore or river bank, where they spend the day under the scorching rays. However, prolonged exposure to the sun is fraught with the appearance of painful burns on the body, the appearance of age spots, dehydration of the dermis, and destruction of collagen fibers. Interestingly, external cosmetics “solve” these problems by only 50% (since they penetrate only into the superficial stratum corneum). For comprehensive protection of the skin, it is important to take antioxidant substances.

The most important nutrient for the skin is organic vitamin A (carotenoid, beta-carotene, retinol). This substance stimulates the synthesis of protective pigments (melanins), as a result of which the body turns golden-bronze. In addition, beta-carotene accelerates the regeneration of damaged fibers, reduces the severity of sunburn, reduces skin sensitivity to ultraviolet radiation, controls the growth of horny scales, and strengthens the local immunity of the dermis.

The physiological need for carotene for an adult is 1 – 2 milligrams per day.

When the daily portion of a nutrient increases to 3 milligrams, it accumulates in the horny substrate. As a result, the skin acquires a yellow-golden hue. This process is called carotenoderma. This phenomenon is absolutely harmless, since the epidermis is colored without the participation of ultraviolet radiation, and after stopping the use of the additive, the pigmentation disappears.

Carotenoid foods are consumed in the morning before sunbathing along with a small portion of oil (5 - 15 grams), since vitamin A is a fat-soluble nutrient.

To protect the skin, it is recommended to take a drug with beta-carotene (Sinergin) 14 days before active sun exposure. It reduces the sensitivity of the dermis to ultraviolet radiation and promotes a lasting, even tan. However, remember that in order for the drug to begin to act, it must be taken in advance (2 weeks in advance), otherwise it will not bring the desired effect.

Vitamins for tanning

In addition to the tanning “stimulator” (carotenoid), it is advisable to use nutrients that even out and fix the shade in the dermis.

Substances that “retain” dark skin color:

1. Vitamins E and C. Strong antioxidants that absorb free radicals that are formed in the dermis under the influence of ultraviolet rays. With a deficiency of antioxidant factors, the barrier functions of the skin are reduced, resulting in sunburn (in severe cases, melanoma). However, only natural compounds are capable of providing a protective “effect”. Organic forms of vitamins: E – tocopherol, tocotrienol, C – calcium ascorbate, L-ascorbic acid. The daily requirement for the first substance is 25 milligrams, for the second - 1500 - 2000 milligrams.
2. Zinc, selenium, iron. Regulators of collagen fiber formation, slowing down photoaging processes. Along with this, the substances prevent skin redness, even out tanning, and reduce the risk of developing malignant tumors.

To maintain healthy skin, it is important to consume at least 20 milligrams of zinc per day, 0.6 milligrams of selenium, 16 milligrams of iron.

1. Tryptophan, tyrosine. “Raw materials” for the synthesis of melanin, from which protective pigment is formed in melanocytes (skin cells).

Interestingly, the intensity of a bronze tan depends on the concentration of amino acids in the body.

The physiological need for tryptophan varies between 1000 - 2000 milligrams (per day), for tyrosine - 3000 - 4000 milligrams. Taking these substances is an excellent prevention of skin hyperpigmentation (vitiligo, melasma).

1. Coenzyme Q10. A powerful antioxidant factor present in every cell of the body. The antioxidant prevents the destruction of elastin and collagen fibers (during tanning), slows down the process of photoaging of the skin, reduces the intensity of dehydration of the dermis, and “fixes” the bronze tint in the stratum corneum.

The daily portion of the substance is 100 milligrams.

1. Omega-3. Essential elements for the skin that prevent the development of hyperpigmentation, protect the dermis from free radicals, and prevent the destruction of collagen fibers and fibroblasts. With regular intake of acids, the skin looks “shiny,” tightened and moisturized.

The daily norm for the period of active exposure to the sun is 15 grams.

Remember, it is important to stay hydrated while sunbathing. To do this, drink 150 milliliters of still clean water every 30 minutes.

Sunscreen dietary supplements

Considering that tanning “activates” the production of melanin, exposed areas of the body are most susceptible to hyperpigmentation. To ensure uniform distribution of the substance in the skin, antioxidant complexes are additionally taken.

TOP 5 best sunscreen dietary supplements:

1. Sun protection capsules (Algologie, France). An organic composition aimed at accelerating the development of natural tanning, preventing hyperpigmentation of certain areas of the body, and protecting the skin from photoaging. The dietary supplement includes carrot oil, beta-carotene, soy lecithin, vitamins C and E.

To prepare the skin for tanning, take the phytocomplex 30 days before visiting the beach or solarium (2 capsules). The drug can be used throughout the summer season (to fix the bronze shade in the dermis).

1. "Nature Tan" (Visione, France). The antioxidant supplement is designed to create an even tan, prevent the development of sunburn and maintain a normal level of skin moisture. The drug contains vitamins (A, E, C), microelements (zinc, selenium), plant extracts (grape, turmeric, soy).

The course of taking “Nature Tan” begins at least 14 days before sunbathing. Take 2 capsules immediately after breakfast once a day (together with a small portion of oil).

1. "Oxelio" (Jaldes, France). A plant-based vitamin and mineral complex to improve skin barrier functions, reduce the risk of sun intolerance, and maintain an acquired tan. The drug contains a mixture of natural carotenoids (lycopene, alpha, beta and gamma carotenes), vitamins (C, E), minerals (zinc, selenium), soybean oil.

"Oxelio" is taken 3 weeks before going to the beach and throughout the entire rest period (1 capsule per day). If sun intolerance is present, the daily portion of the substance is increased to 3 pills.

1. “Beautiful tan” (Ekomir, Russia). A powerful antioxidant composition that protects the skin from photo- and chronoaging, improves the quality of tanning, and prevents the development of malignant tumors.

Active components – plant extracts (green tea, ginkgo biloba), vitamins (A, B2, C, E), trace elements (selenium, zinc).

The supplement is taken 2 capsules per day after breakfast (on days visiting the beach).

1. “Sunny Cocktail” (Academie, France). Protective composition in ampoules based on orange juice. In addition, the supplement contains natural antioxidants (vitamins A, C, E), lemon bioflavonoids, and fruit oligosaccharides. The cocktail is used to obtain an even, lasting tan (on the beach or in a solarium), strengthen the local immunity of the dermis, and prevent the development of sunburn.

The drink is taken in the first half of the day, 1 ampoule.

Remember, taking antioxidant complexes does not replace the use of sunscreen.

Tan enhancing products

Considering that vitamin complexes are taken in courses, antioxidant products will help maintain your acquired tan.

"Friends" of chocolate skin:

1. Carrot. A natural source of beta-carotene, which helps to “delay” the tan on the body. To give the skin a golden hue, consume 150 milliliters of freshly squeezed juice daily.
2. Apricots. The fruit contains “skin vitamins” (B1, B2, B5, PP, B6, B9, H), minerals (potassium, iron, phosphorus), carotenoids, flavonoids. These substances increase the barrier functions of the dermis, accelerate the production of melanin, and neutralize the effects of free radicals. To “maintain” a tan, it is important to consume at least 300 grams of apricots per day.
3. Grape. Contains a wide range of antioxidant substances: beta-carotene, bioflavonoids, vitamins (C, PP, H, E). If you eat 200–300 grams of berries per day, the barrier functions of the dermis are increased, water balance is normalized, and the risk of melanoma is reduced.
4. Watermelon. Record holder among berries for the content of lycopene (precursor of vitamin A). With regular use of the product, melanin production is accelerated, skin tone is evened out, and water balance is restored. To maintain a bronze body tone, consume 150–200 grams of berries per day.
5. Spinach. The composition of greens includes vitamins (B2, B6, B9, A, E, C, K), essential amino acids (tryptophan, tyrosine, threonine, isoleucine), minerals (iron, cobalt, manganese, zinc, iodine). These nutrients protect the skin from ultraviolet radiation and help maintain a tan on the skin for up to 2 months. The daily norm is 150 – 200 grams.
6. Turmeric. An excellent “stimulator” of tanning, giving the skin a slightly golden color (due to the content of coloring pigments). If you consume a pinch of spice daily, your dark complexion will remain even in winter.
7. Fatty sea fish (salmon, mackerel, herring). A food source of polyunsaturated fats (omega-3), the amino acid tyrosine (a precursor of melanin), vitamins E and D. With systematic intake of seafood (2-3 times a week), peeling in the dermis is eliminated, tanning is accelerated, and skin tone is evened out.

However, the benefits of this food are reduced to zero if you consume foods that inhibit melanin production.

The main “enemies” of tanning: coffee, marinades, pickles, chocolate, alcohol, sausages, smoked meats.

Conclusion

Tanning vitamins are substances that accelerate the synthesis of protective pigments in the dermis, as a result of which the skin acquires a uniform chocolate-bronze color. In addition, nutrients neutralize the harmful effects of ultraviolet radiation, enhance collagen synthesis, and reduce the risk of developing malignant tumors.

The main vitamin for tanning is beta-carotene.

Natural sources of the substance are carrots, apricots, parsley, cabbage, rowan, sorrel, pumpkin. With the systematic consumption of these products (for breakfast), the horny substrate is painted in a golden hue, and the natural tan “lays down” more evenly.

To enhance the desired “effect”, along with carotenoid foods, oral antioxidant complexes are used (“Nature Tan”, “Solar Cocktail”, “Beautiful Tan”, “Oxelio”, “Sun Protection”).

Monitor your time in the sun and be sure to use the necessary skin protection products. Do not stay under open rays for longer than your dermis type and your health allow.

18-07-2017

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Getting an even tan like Hollywood stars is difficult, but possible. At the same time, it is not necessary to visit expensive solariums and subject your skin to incredible tests in the sun. It is enough to correctly and competently prepare your body for summer and saturate it with the necessary vitamins. This group of beneficial substances includes beta-carotene, vitamin E, some amino acids and trace elements. In addition to the fact that tanning vitamins help make sunbathing as effective as possible and ensure a beautiful tanned body color, they:

• protect the skin from the negative effects of sunlight;
• promote the production of melanin - a pigment that is responsible for changing skin color;
• prevent skin redness and burns;
• keep the tan for a long time.

Tanning vitamins are completely safe. They also help strengthen the body and improve well-being.

Which tanning vitamin to choose?

In pursuit of the perfect tan, girls often forget about the basic rules of sunbathing and spend the whole day in the open sun. To avoid wasting your time and lying around on the beach for hours, use suntan vitamins. In addition to a beautiful and even skin color, you will also protect yourself from the effects of free radicals that are formed under the influence of ultraviolet rays.

Beta carotene for tanning

The most effective vitamin for tanning is carotene (provitamin A). It is this substance that acts as a powerful antioxidant that prepares the skin for tanning, reduces the negative effects of sunlight, and prevents burns.

Worth a try:

You should start taking vitamins with carotene for tanning a maximum of a month before the start of active sunbathing. In addition, the supplement should not be abandoned after vacation. In order for the tan to be more intense and last as long as possible, taking the supplement should be continued for another two weeks.

Vitamin E for tanning skin

Vitamin E plays a special role for the skin. It is no secret that the sun's rays mercilessly dry the skin and contribute to rapid aging. So there you go! Vitamin E actively moisturizes the skin, maintains its elasticity and firmness, and protects against aging. Therefore, when going to the beach, do not forget to take a vitamin E product with you or take a supplement.

Vitamin E is also included in various tanning cosmetics:

Amino acids and microelements for tanning

In addition to vitamins, the quality of tanning is also influenced by special amino acids - tryptophan and tyrosine, which are also available in the form of dietary supplements.

Both of these substances take part in the formation of melanin. But we remember very well that the more of this pigment, the faster the skin tans.

It is also impossible to get an even tan without certain trace elements, in particular zinc and selenium. Zinc makes the tan even and uniform. Selenium protects against the negative effects of ultraviolet radiation, prevents skin dehydration, and activates the action of vitamin E.

Where to buy vitamins for tanning

Today, tanning vitamins can be bought at almost any pharmacy. But, guided by personal experience, I can say that most of the drugs presented there are ineffective. Therefore, I trust only the American site, which presents original and genuine products from leading global manufacturers. The prices here are quite affordable and reasonable, even including delivery. If you are looking for effective vitamins for tanning, then I recommend ordering them from this online store.

What vitamins for tanning did I choose?

Previously, to get any kind of tan, I had to spend a lot of time. I could lie on the beach for hours, and the tan wasn’t particularly noticeable. So I decided to approach this issue from the other side and try tanning vitamins. In order not to take several supplements at once, I purchased. I started taking this supplement a month before the holiday, two capsules a day: in the morning and in the afternoon. During my vacation I took one capsule. I also continued taking the drug one capsule after the holiday.

Honestly, the results really surprised me. On the very first day, my skin began to acquire the desired bronze color. There was no redness even though we were in the sun for quite a long time. I really liked that the tan color was uniform without any spots. I've never had such a tan!

Therefore, I recommend that everyone who dreams of a perfect tan try tanning vitamins. I think you will like the result!

An optimal vitamin and mineral balance maintains the health of the body and helps strengthen the defenses. And individual elements can enhance or weaken the effect of ultraviolet rays on human skin.

An attractive and even tan is achieved not only with the help of external use, but also by feeding the epidermis from the body's internal resources. To tan properly, you need to enrich your body with vitamins. This can be done by eating certain foods and taking dietary supplements with a special composition.

In this article you will learn which vitamins are best to take for a tan so that it is beautiful and even.

The role of coloring skin and hair in the body is assigned to a special pigment - melanin. The color of the skin and the degree of protection from the aggressive effects of ultraviolet radiation depend on its quantity. You can balance the level of melanin with the help of vitamin and mineral complexes.

The necessary vitamins to enhance and improve your tan can give your skin a safe, beautiful shade without negative changes to the epidermis!

Benefits of vitamins for tanning skin:

• activation of melanin production in the lower layer of the skin;
• protection of the epidermis from the negative effects of the sun;
• risk reduction ;
• increasing immunity and general tone.

Before using vitamins, you must consult your doctor!

Despite the fact that many people dream of a bronze tan, not everyone is allowed to do so. Increased melanin production and consumption of vitamins that promote this process can be harmful.

• excess melanin in the body (congenital or acquired melanosis);
• vitamin intoxication (hypervitaminosis);
• epidermal allergy to the sun;
• individual reaction of the immune system (hypersensitivity);
• allergic reactions to food.

Excessive consumption of vitamins can provoke a functional failure in the body!

Instead of the desired result, there is a risk of acquiring various diseases!

What elements does the body need for a healthy tan?

What vitamins are needed for high-quality tanning of the skin? The following will help ensure a beautiful tan without compromising skin health: vitamins: A, E, C, D, group B, Omega-3 acid, amino acids: tryptophan, tyrosine, trace elements: iron, zinc, selenium.

Below you will see a description of vitamins and elements for a better, faster, even and beautiful tan:

Vitamin A or Ritinol (fat soluble)

Beneficial features: accelerates the synthesis of melanin, maintains healthy and youthful skin, strengthens bones, hair and nail plates, activates rhodopsin (visual pigment), protects against infections, activates the synthesis of collagen (connective tissue protein), fights atherosclerosis, prevents the growth and development of cancer cells, participates in the synthesis of hormones.

Vitamins with beta-carotene are especially effective for tanning.

Deficiency Symptoms: premature aging of the epidermis, weakening of the functions of the urinary system, blurred vision, erectile dysfunction, dandruff.

Natural food source: carrots, broccoli, fish oil, cod liver, sweet pepper, beef liver, watermelon, melon, spinach, sea buckthorn.

Vitamin D or ergocalciferol (fat soluble)

Beneficial features: responsible for the level of calcium and its weldability, supports the skeletal system, promotes skin regeneration, helps absorb calcium.

Deficiency Symptoms: rickets, osteoporosis, insomnia.

Natural food source: eggs (yolk), fatty fish, butter, milk, cottage cheese.

Vitamin C or ascorbic acid (water soluble)

Beneficial features: promotes rapid metabolism, reduces cholesterol, is responsible for the body’s immune forces, cleanses.

Deficiency Symptoms: dry skin, baldness, susceptibility to colds and viruses, tooth loss, obesity, varicose veins and thrombosis, fatigue.

Natural food source: cabbage, lemon, rose hips, orange, black currant, sea buckthorn, sweet pepper.

Vitamin E or tocopherol (fat soluble)

Beneficial features: effective for tanning, restores skin, takes part in the production of hormones, protects epidermal cells from destruction, improves immunity and tones muscles.

Deficiency Symptoms: dystrophy, slow healing of skin lesions, erectile dysfunction.

Natural food source: eggs, seafood, vegetable oil (any), legumes, buckwheat.

B vitamins

Beneficial features: responsible for the health of the nervous system, psychological state, mental activity and protein synthesis, maintain healthy skin, hair, bones.

Deficiency Symptoms: general weakness, depression, bone fragility, imbalance of the nervous system.

Natural food source: seafood, bananas, liver (any), milk, eggs, fresh herbs, bran and grains.

Iron

Beneficial features: saturates cells with oxygen, participates in the process of hematopoiesis, relieves nervous tension.

Deficiency Symptoms: anemia, weakness, disruption of the formation of red blood cells, slowing of growth and development.

Natural food source: buckwheat, lentils, apples, nuts (cashew and pine), corn, peas, lean meat.

Zinc

Beneficial features: helps restore damaged skin, takes part in the synthesis of hormones, protects hair and nails, strengthens the skeletal system, strengthens the immune system and potency in men.

Deficiency Symptoms: unhealthy skin, fatigue, hair loss, reproductive dysfunction, hormonal imbalances, impotence.

Natural food source: seaweed and seafood, nuts (especially walnuts), honey, meat, buckwheat, oatmeal, liver.

Selenium

Beneficial features: fights cancer tumors, prevents premature wear and tear of the body.

Deficiency Symptoms: pain in the skeletal system and muscles, weakness.

Natural food source: nuts (any), liver, corn, lentils, broccoli, crayfish, crabs, seafood.

Tryptophan (amino acid)

Beneficial features: normalizes sleep, promotes melanin production, protects against ultraviolet rays, promotes weight loss.

Deficiency Symptoms: increased nervousness (sometimes aggressiveness), sunburn.

Natural food source: tomato juice, cabbage (white cabbage, kohlrabi, cauliflower, broccoli), bananas, dates, parsley.

Tyrosine (amino acid)

Beneficial features: accelerates the synthesis of melanin, relieves stress, protects the skin from the aggressive effects of sunlight.

Deficiency Symptoms: nervous excitability, unreasonable anxiety.

Natural food source: cheese, meat, legumes, peanuts, eggs.

Omega-3 acid

Beneficial features: improves immunity, increases vascular elasticity, rejuvenates skin and hair, stabilizes hormonal levels.

Deficiency Symptoms: premature aging, psychological imbalance.

Natural food source: pumpkin, vegetable oils, avocado, seafood, fish oil, cheese, eggs.

Cocktails for tanning

An alternative to raw vegetables and fruits are vitamin shakes. Delicious and healthy vitamin drinks will saturate the skin before tanning and prepare it for sun exposure. Recipes:

• Citrus mix. Thoroughly mix orange, grapefruit and lemon juice in a 2:2:1 ratio, add ice cubes or a little still mineral water;
• Fruit and vegetable smoothie. Three juicy stalks of celery, medium carrots, one medium sized apple. Cut the products into pieces and beat with a blender;
• Carrot-lemon drink. Pass 3-4 carrots through a juicer, add the juice of one lemon and a teaspoon of olive oil. To digest carrot juice, you need a small amount of vegetable or animal fats.

A good addition to any drinks (juice, tea, water) is a honey-ginger mixture. Ginger root must be grated and mixed with liquid honey (1 part ginger to 2 parts honey). Add a teaspoon of the mixture per glass of liquid.

A salad cocktail will help saturate your body with B vitamins and vitamin E. For this you will need 200 gr. any seafood, a bunch of dill, a can of canned seaweed. For dressing use natural yogurt and the juice of half a lemon.

The basis of an ideal tan should be safety. Eating healthy foods and dietary supplements will help you stay healthy and look irresistible at the same time.