FR - Tanning doesn’t start on the beach… but on your plate! Well before your first exposure to the sun and tanning sessions on the beach, you can support your skin naturally to help it adapt to UV rays.
Behind the seemingly trivial aesthetic quest for a tanned complexion lies a complex biological mechanism, as tanning is first and foremost the skin’s adaptive response to an external threat. And that is precisely why we must protect ourselves from UV rays as much as possible.
Beyond avoiding exposure during the hottest hours of the day and using high-factor sun cream, it is also possible to protect our skin—without promising a miracle cure—through certain natural strategies that help strengthen its antioxidant defences, optimise melanin production and limit UV-induced oxidative stress. This is because, when exposed to the sun, our skin does not remain passive but deploys various biological mechanisms to protect itself. These processes, designed to limit direct damage to cellular DNA, come at a cost.
UV rays also trigger the production of free radicals, highly reactive molecules that can damage cell membranes and the structural proteins of the skin. Without a sufficient internal antioxidant system, these free radicals cause oxidative stress, accelerating skin ageing and promoting inflammation. This is why excessive exposure, especially without preparation, can lead to sunburn, intense redness and, in the long term, more profound changes to the skin tissue, or even skin cancer...
For effective sun protection, nothing beats colourful fruits and vegetables, rich in protective pigments. The best known, no doubt, is beta-carotene, a precursor of vitamin A, found in carrots, sweet potatoes and apricots. In the body, it helps neutralise free radicals whilst promoting the production of melanin.
Similarly, lycopene, the characteristic red pigment found in tomatoes, watermelons and pink grapefruit, has greater antioxidant power than beta-carotene, particularly when consumed cooked and combined with a source of fat (such as olive oil). It has a dual role: it helps reduce redness and protects skin cells against oxidative stress caused by sun exposure.
Xanthines, such as astaxanthin (found in prawns, salmon and certain microalgae) or lutein (found in green vegetables and eggs), complement this anti-UV strategy by protecting the skin and even the retina.
At the same time, essential vitamins and trace elements reinforce these mechanisms. Vitamin E (avocado, wheat germ, etc.) protects the skin from oxidative damage and promotes hydration, whilst vitamin C (citrus fruits, kiwi, rosehip) supports collagen synthesis and aids regeneration after exposure. Zinc and selenium are also essential for skin elasticity and combating oxidation.
Finally, one fundamental factor is often underestimated: hydration. Drinking enough water every day helps maintain elasticity and optimise the skin’s barrier functions.
Certain plants are particularly well-suited to this preparatory phase. The best known is probably the carrot (wild or cultivated). It can be consumed regularly in the diet during the summer months or used topically, in the form of an oil macerate, to brighten the complexion and protect the skin.
Next, we have annatto, also known as ‘urucum’. This fruit, native to tropical regions, is traditionally used for its exceptionally high carotenoid content. It is used as a preventative treatment in the form of a dietary supplement, but it is less environmentally friendly than carrots! A far less exotic option is rosemary, which is also often included in sun care products. This is likely due to its antioxidant phenolic compounds, which provide additional protection against UV-induced damage.
Several plant oils also offer protection against the sun’s rays: olive oil, wheat germ oil, sesame oil and avocado oil. These can be used in cosmetics to create effective and entirely natural preparatory formulas.
In practice
For optimal preparation, it is advisable to start a sun-preparation regimen three to four weeks before your first exposure to the sun. In addition to diet and supplements, apply an oil enriched with carrot macerate morning and evening for a simple and consistent protective routine. Then, ensure exposure is gradual and suited to your skin type.
Good to know
None of these approaches should ever be seen as an alternative to conventional sun protection, but rather as a complementary measure designed to strengthen the skin’s natural defences. So-called ‘sun’ dietary supplements do not increase the time you can spend in the sun and do not protect against sunburn. A high-factor sunscreen remains essential.
Make your own “summer glow” preparatory oil
In a 50 ml pump bottle, mix 30 ml of carrot oil macerate + 20 ml of apricot kernel oil + 10 ml of wheat germ oil + 5 drops of vitamin E.
Apply a few drops of this oil to your face, body or even the ends of your hair, morning and evening. For a delicious scent, add a few vanilla seeds directly into the bottle.
Many thanks as usual to Maud Simonelli, our Health collaborator, for her participation to the blog.
The right address : Equilibre et Vous, 1026 route de Nîmes, Uzès. Tél : 06 11 71 15 86, equilibreetvous.naturopathie@gmail.com.