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Close to summer everyone dreams of a natural bronze complexion. The person responsible for our tan, but not only, is there melanin. The relationship between this and the skin is undoubtedly the best known, but the color of the hair and eyes also depend on the melanocytes.
For all the various needs, let’s see which foods you can eat to produce more melanin.
What is melanin and what is it used for
First of all, melanin is the set of all skin pigments and protects our DNA from the harmful effect of the sun’s UV rays, functioning as a natural filter. Not only that, it helps prevent skin aging, counteracts the degenerative process caused by sun exposure e neutralizes the production of free radicals.
The production of melanin is genetically determined: those with dark complexions (and usually also eyes and dark hair) produce more melanin than those with light skin, which tends to turn red in the sun without getting too much tanned. L’sun exposureHowever, it is an important stimulus for the cells of our skin to produce melanin, which occurs thanks to melanocytes.
What to eat to produce more melanin
In case of melanin deficiency we can stimulate its production and better prepare the skin for the sun by choosing certain foods. The formation of this pigment it depends on tyrosine, an amino acid produced by the body from phenylalanine. The latter is an essential amino acid that our body is unable to produce on its own but which must be taken through food: for a nice tan it is therefore necessary to stock up on these two amino acids. But not only: the beta-carotene and the vitamin A protect the skin from free radicals; the Omega 3, in addition to avoiding sunburn, they always keep the skin toned and elastic; there C vitamin helps reactivate collagen and heal the skin from sun damage. So let’s see which foods contain the right ingredients for a beautiful and lasting tan.
Fruit and dried fruit
To increase the production of melanin, melon, apricots, blueberries, black grapes, plums, cherries and watermelon, rich in essential vitamins. Nuts, such as walnuts or almonds, are an amazing source of copper, which helps produce more melanin.
Vegetable
The best vegetables are radicchio, chicory, carrots, celery, peppers and tomatoes which contain a large amount of carotenoids and are effective in preventing sunburn.
Fish, meat and legumes
Fish is undoubtedly the best source of omega 3, and together with other protein foods such as meat, legumes and whole foods it provides a large amount of phenylalanine.
Soy and cheese
They contain tyrosine, which is essential for the melanin production process. Rice and corn are also good sources for this amino acid.
Eggs and avocado
Eggs provide both phenylalanine and tyrosine, while avocado is rich in vitamin E and fatty acids which are essential to protect the skin from sun damage.
READ ALSO: Tanning: what to do for the perfect tan.
