The doctor named products for safe tanning

A number of food products can significantly increase the skin's resistance to solar radiation and reduce the risk of sunburn. This statement was made by Antonina Arsenyeva, Head of the Department of Dermatovenereology and Cosmetology at Samara State Medical University.

As reported by TUT.AZ with reference to RIA Novosti, the specialist noted that to strengthen the skin's natural protective barrier during the hot season, one should focus on foods rich in beta-carotene, lutein, thiamine, and vitamin E. According to the Russian expert, these are precisely the substances that arm the body against the destructive effects of ultraviolet radiation and help achieve a more even and beautiful tan.

The doctor explained that beta-carotene plays a key role — it is a powerful participant in the antioxidant defense of skin cells. It neutralizes free radicals that actively form under the scorching sun and also stimulates melanin production. True treasure troves of this substance include greens, carrots, pumpkin, zucchini, tomatoes, spinach, various types of cabbage, as well as apricots and peaches.

The specialist recommended beginning to enrich the diet with beta-carotene-containing products several weeks before an active beach vacation. At the same time, she emphasized that combining this substance with vitamins C and E greatly enhances the protective effect. However, one should not overdo it — an excess can trigger carotenodermia, a condition in which the skin acquires a noticeable yellowish tint.

In addition, lutein, found in many yellow and green vegetables and fruits, is very beneficial for maintaining skin health. The expert also advised including foods rich in thiamine in the diet — primarily soybeans, beans, and spinach. And as sources of vitamin E, she named almonds, hazelnuts, and avocado.

Arsenyeva reminded that even a well-planned diet does not replace basic sun safety measures. According to her, peak ultraviolet radiation occurs between 11:00 AM and 4:00 PM, and during these hours it is best to avoid prolonged exposure outdoors. The specialist identified the safest times for sunbathing as the morning hours before 11:00 AM and the evening hours after 4:00 PM. She also warned that even when using sunscreen products, it is not recommended to spend more than two to three hours per day in direct sunlight.