Foods that help you develop your tan 

There's nothing like a diet rich in carotene and vitamins to prepare your skin for the sun or to give you a healthy glow all year round. From fruit and vegetables to vegetable oils, find out which foods provide the nutrients you need to get a lovely tanned complexion while preserving the beauty of your skin. 

Taking a food supplement for tanning can also be a great help in achieving fast results, whether you're looking to prepare your skin before sun exposure or want a self-tanning effect.

What is tanning and what are its allies?

The tanning process is a reaction of the skin in defense against the aggression of the sun. Its answer? Produce melanin, a dark pigment that filters out the sun's rays and limits sunburn. 

Note also that UV rays also lead to an overproduction of free radicals, which degrade cells through the phenomenon of oxidative stress. The risk? An acceleration of skin aging. 

Diet has a role to play in limiting the harmful effects of sun exposure, in particular, she can: 


  • Boost melanin production with carotenoids, such as the well-known beta-carotene, alpha-carotene or lycopene, or thanks to the trace element copper. 
  • Protect skin by neutralizing free radicals with antioxidant micronutrients  : vitamins (vitamin E in particular), trace elements (zinc, copper, selenium...), carotenoids (including lutein), polyphenols... 


Water is just as essential, because it keeps skin hydrated, whether you drink it or find it in foods containing it, such as fruit and vegetables.

However, nutrition alone is not enough. Before exposing yourself to the sun, apply a generous amount of sunscreen to protect your skin from UV rays, and use covering clothing at the hours when you are most at risk: between 12 p.m. and 4 p.m., UV rays are at their most intense. 

Which foods to eat for a better tan? 

Vegetables and fruits

Carrot is certainly the most cited vegetable when we talk about foods that help you tan better. In addition to its water content, its orange color reveals the presence of beta-carotene, which plays an essential role in vitamin A synthesis. 

Like carrot, pumpkinbell pepper  et sweet potatoes are rich in beta-carotene. Despite their green color, spinach also contains carotenoids, like lettuce and broccoli. 

Tomato, is classified as a fruit, even when cooked as a vegetable. Tomatoes are good for tanning, as they are rich in beta-carotene and lycopene, a pigment that is one of the best antioxidants for protecting the skin from UV rays. 

In the fruit aisle, peachapricotcherrywatermelonmelonmangoguava contain large quantities of carotenoids. As well as being a pleasure to eat, these fruits are a source of vitamin A, essential for effective tanning. When they're not in season, opt for their dried form: dried apricots are particularly rich in beta-carotene.

Seeds and nuts

Seeds and nuts are an excellent source of vitamin E and copper, antioxidants that promote tanned skin and protect against premature aging.  

Don't hesitate to add hazelnuts, walnuts, sesame seeds or pumpkin seeds to your salads. 

Oily fish and shrimps

Oily fish like sardinemackereltuna or salmon contain omega-3 fatty acids and vitamins to boost tanning.  

Shrimps, Shrimps, on the other hand, provide trace elements such as selenium, which protects cells from oxidative stress, thus limiting sunburn and skin ageing. 

Plant oils

Because they are rich in vitamin E, plant oils protect against free radicals and help even out your tan. Sunflower oil, walnut oil or sesame oil, choose from a variety of origins. The ultimate advantage: vegetable oils keep your skin supple.

However, you should continue to follow the advice of your dermatologist. Eating these foods doesn't mean you don't need to apply a sun cream with a factor adapted to your phototype when you're in the sun.

Which food supplement is right for a glowing tan?

There are two types of food supplements for getting a nice tan, with or without the sun. They generally come in the form of capsules or gummies. You can choose : 

A food supplement to prepare, activate and prolong tanning. Take it before, during and after exposure to the sun to get and keep a radiant, tanned complexion faster. 

A self-tanning food supplement to promote natural skin pigmentation and obtain a golden complexion, even without the sun.