What is good for protecting and tanning the skin during the summer months?

During the summer months, everyone would like to have a nice tan, but it is necessary to protect the skin from harmful UV radiation. It is best to gradually expose the skin to the sun during the morning hours (until 10 am) and in the afternoon from 5 pm. Since I like to be on the beach for a long time when I am on vacation, I try to find a place on the beach under a tree or bring an umbrella. I would also like to note that you can also get tanned from the glare of the stones and the sea, so it is necessary to put on sunscreen or oil even if we are mostly in the shade. And if we swim for a long time, it is necessary to put on a hat, and apply sunscreen every two hours and after swimming.
Many people who would like to get a nice tan start preparing for the summer already during the spring by consuming foods that protect the skin and stimulate tanning such as: carrots, spinach, radishes, apricots, chicory, lettuce, yellow melons, peppers, tomatoes and peaches. What these foods have in common is that they contain carotenoids. Namely, carotenoids, which are found in green leafy and yellow vegetables and in dark colored or light fruits, are converted into vitamin A. Carotenoids are better absorbed from cooked or blended vegetables seasoned with a little fat (e.g. oil), because vitamin A belongs to the fat-soluble vitamins (as well as vitamins D, E and K), with the retinol (active form of vitamin A) being found exclusively in foods of animal origin – liver, eggs, meat, milk and dairy products (e.g. butter, full-fat cheeses). In general, for skin care, it is good to include products containing vitamin A in your skincare routine, and to eat foods containing this beneficial ingredient every day. Personally, I take a little carrot juice every day as a source of carotenoids, which can be found in most stores.
People who would like to achieve a darker complexion can apply olive oil to their skin. It is worth noting that olive oil does indeed promote tanning, but you need to be careful, and it should be applied in smaller quantities and not at the highest temperatures, and in any case, use sunscreen and sun protection oils. From my personal experience, I can say that olive oil helps tanning, but I would add a little olive oil to a store-bought sun protection oil, and apply this mixed oil to the skin after sunscreen.
Furthermore, in addition to the listed foods, whole grains and citrus fruits are also known, which are rich in flavonoids, then berries, apples and onions. In any case, it is good to include in your daily diet foods that provide natural protection from the sun, supporting the skin in the production of collagen, which is essential for maintaining a youthful appearance. Namely, the main antioxidants responsible for skin health, in addition to carotenoids and flavonoids, are also vitamins C and E, and the minerals zinc and selenium. Therefore, during hot summer days, it is good to have as many fruits rich in vitamin C on your plate as possible, such as kiwi, strawberries, oranges, lemons and watermelons, and to include in your diet foods rich in omega-3 fatty acids, such as walnuts, flax and chia seeds, and hemp seeds, because they also make the skin healthier and more resistant to UV rays. Foods that will help you protect your skin from the inside, but also to preserve its well-groomed and beautiful appearance, along with the foods we have already mentioned, are: olive oil, dark chocolate, green tea, almonds and watermelon. Fish and seafood, especially oysters and shrimp, are a source of zinc and selenium.

We especially mention that an even stronger antioxidant, ten times stronger than ß-carotene, is astaxanthin, but we can get very little of it into the body through diet (it gives red color to salmon and crabs). Astaxanthin is therefore available to us in the form of a dietary supplement, and it is not necessary to take it weeks before sunbathing. It protects the skin from allergies to the sun and burns, redness, reduces the appearance of wrinkles and poor pigmentation. The effect will be even better if it is combined with other antioxidants, vitamins C and E.
Regardless of whether it is a truth or a myth about how foods rich in carotenoids can help darken the skin, it is certain that a healthy diet rich in fruits, vegetables, fiber and vitamins can help your body in many ways, and if you also speed up the tanning of the skin over the summer, you are definitely on the winning side.
Key messages
In addition to using appropriate sunscreen creams and oils with SPF (Sun Protection Factor), it is necessary to pay attention to diet. A diet rich in green leafy vegetables, dark or bright colored fruits (e.g. papaya, orange), carrots and yellow vegetables (e.g. pumpkin) can help a lot. As well as vitamin A-fortified milk, cereal, liver, egg yolks and fish oils, and make sure that carotenoids are better absorbed with a little fat. Below I am sharing with you a recipe for a face mask that has helped me a lot for my skin.
Natural Masks to Revitalize Your Skin During the Summer Months
Recipe for a Natural Face Mask for Normal Skin:
Ingredients:
2 tablespoons yogurt (natural, no added sugar)
1 teaspoon honey (raw honey for best results)
1 teaspoon lemon juice
1 teaspoon olive oil
Instructions:
In a bowl, mix the yogurt, honey, lemon juice, and olive oil until you get a paste consistency.
Apply the mask evenly to a clean face, avoiding the eye area.
Leave the mask on for 15-20 minutes.
Rinse the mask off with warm water and then pat your face dry with a towel.
Finally, apply a light moisturizer or lotion suitable for normal skin.
Active ingredients and their benefits:
Yogurt: has a soothing and hydrating effect on the skin. It is rich in lactic acid that helps remove dead skin cells, making the skin soft and shiny.
Honey: A natural moisturizer that helps to retain moisture in the skin, leaving it hydrated and nourished. It also has mild antibacterial properties.
Lemon juice: Contains natural acids that can brighten the skin and improve the complexion. It also helps to remove excess oil and tighten pores.
Olive oil: Has excellent moisturizing properties that help to retain moisture in the skin. It is rich in antioxidants that help protect the skin from free radical damage. It also has a soothing effect and helps to regenerate the skin.
You can use this mask once a week or as needed to balance and nourish combination skin.
It is worth noting that some ingredients in face masks can be used to calm and reduce inflammation, such as green tea, aloe (burns) or chamomile, which have soothing properties. They can reduce inflammation, irritation and redness of the skin, giving it a calm and balanced appearance.