The vacations have arrived and with them, the beloved rays of the summer sun. A great opportunity to enjoy the benefits of vitamin D. But you're not a fan of afternoons spent making pancakes, or you simply only have a few hours on the weekend to bask in the sun.

The alternative of UV sessions exists, you may say. Bad idea! In addition to being dangerous for the skin, it is not essential.

In fact, to get that much desired complexion with a minimum of exposure, there are some magic foods.

How can certain foods promote tanning?

Thanks to their richness in carotenoids, pigments of yellow to orange color. Carotenoids are known to stimulate the secretion of melanins, biological pigments responsible for skin coloration.

Foods rich in carotenoids to boost tanning

• Lycopene: This is the most abundant carotenoid in the human body. This natural pigment colors the plants red. It is found in tomatoes but also in watermelon and grapefruit, but in smaller quantities.
• Beta-carotene It gives its orange color to food. It is present in carrots, apricots, oranges, sweet potatoes and pumpkins.
• Lutein: This nutrient colors food yellow. It can be consumed in yellow peppers, mangoes or corn.
  Good to know: Certain green vegetables such as zucchini, watercress, broccoli or spinach are also rich in lutein.
• Astaxanthin: This antioxidant is made by several genera of algae and plankton. This pigment gives its pink color to shrimps and salmon in particular. In addition, these foods contain essential fatty acidsBe careful though when you buy your salmon as it is very likely to contain not only very little omega3 but also other quite undesirable products such as residues of drugs or other foods that farmed salmon have eaten.To avoid potential problems, always opt for fish wild and labeling the source as well as "farmed" or "wild" is mandatory.Wild salmon have the big advantage of not having been forced to eat "specially prepared" food or perhaps treated with drugs.

Vitamins that promote a tanned complexion

• Vitamin E: this powerful antioxidant can be enjoyed in avocados, oilseeds (almonds, hazelnuts...) and certain oils like jojoba.
• Vitamin C: it stimulates collagen production. It is found in cherries, guava, red bell pepper or strawberry.
• Selenium This trace element is an anti-aging agent. It is found in Brazil nuts, fatty fish or in certain seafood, oysters in the first line.

In order for these foods to provide a maximum of nutrients, it is important to vary the colors and to eat them ripe. So now, here's to your golden complexion!