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Centro de bronceado Marbella

Tanning diet

Who said diets are all about weight?

The Tanning Diet is a simple, yet effective way to prepare for the summer and get the sun-bronzed glow you’ve been dreaming of. It’s also a great opportunity for those of you working out hard at the gym to show off a little more muscle definition.

As we all know when exposed to ultraviolet (UV) radiation from the sun or from artificial sources at tanning salons, our body produces a pigment, called melanin to protect the skin from burning. With the production of the melanin, the skin color darkens. The good news is melanin production is stimulated not only by the sun and tanning beds at tanning , but also by some tanning foods.

The Tanning Diet is meant to be followed during the summer, when you can easily find fresh produce fruits and vegetables. Tanning foods are packed with antioxidant compounds known as carotenoids (beta-carotene in spinach, alpha-carotene in carrots, and lycopene in tomatoes). These brightly colored fruits and vegetables contain natural pigments that help you get healthy tan faster with minimum sun exposure and keep it for long. Excess carotenoids are stored just beneath the skin and prevent wrinkles by neutralize the oxidant effect of free radicals that damage the skin after spending too much time in the sun. In addition, they help keep vision sharp, immune system strong and protect against some kinds of cancer.


Tanning Diet Foods to Eat


Lettuce, kale, spinach, dandelion greens



Red and green bell peppers



Apricots, peaches

Cantaloupe, yellow-orange flesh melons




Pink grapefruit

Basil, oregano, dill, mint, sage

Chicken, turkey, fish

Eggs and egg whites

Cheese, yogurt, cottage cheese


Foods to Avoid



Kiwi Fruits

Thyme, Parsley


Both lycopene and beta-carotene are best absorbed in the presence of fat, so don’t forget to incorporate vegetable oils, nuts and seeds daily into your Tanning Diet. Choose full-fat over low-fat salad dressings. Vegetable oils are an excellent natural source of vitamin E, which not only accelerates the lycopene effect, but also intensely replenishes and hydrates skin ensuring long-lasting and healthy tan.

Another essential element of the Tanning Diet is the tyrosine amino acid, which is required for melanin production. Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds. And do not forget – our body is made up of almost 60% water, which plays an important role in transporting nutritional elements and oxygen, removing waste matter from the body’s cells and regenerating the skin. So when you’re our sun-bathing, drink lots of water to keep your body running smoothly.

Ideally, the Tanning Diet should be started at least a month before the actual tanning, so that necessary substances accumulate in the body. You’ll get maximum results within minimal time in the sun (tanning bed)! However the Tanning Diet is beneficial at any phase to boost the tan. In addition, the vitamins and minerals in the diet’s fruit and vegetables will help maintain healthy looking skin and prevent aging. The best thing about it – it’s easy to stick with, has no side effects and could be followed for as long as you want!



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