{"id":282633,"date":"2021-07-28T18:14:32","date_gmt":"2021-07-28T16:14:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282633"},"modified":"2024-04-26T20:51:10","modified_gmt":"2024-04-26T18:51:10","slug":"the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/","title":{"rendered":"The Best Foods and Nutrients for a Bronze Tan and Youthful Skin"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#Which_nutrients_promote_skin_protection_from_UV_rays\" title=\"Which nutrients promote skin protection from UV rays?\">Which nutrients promote skin protection from UV rays?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#Nine_substances_to_promote_a_healthy_skin_appearance_and_tan\" title=\"Nine substances to promote a healthy skin appearance and tan\">Nine substances to promote a healthy skin appearance and tan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#1_Beta-carotene_will_help_protect_the_skin_and_its_appearance\" title=\"1. Beta-carotene will help protect the skin and its appearance\">1. Beta-carotene will help protect the skin and its appearance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#2_Lycopene_protects_the_skin_and_works_against_redness\" title=\"2. Lycopene protects the skin and works against redness\">2. Lycopene protects the skin and works against redness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#3_Astaxanthin_protects_DNA_and_promotes_collagen_production\" title=\"3. Astaxanthin protects DNA and promotes collagen production\">3. Astaxanthin protects DNA and promotes collagen production<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#4_Lutein_promotes_a_youthful_skin_appearance\" title=\"4. Lutein promotes a youthful skin appearance\">4. Lutein promotes a youthful skin appearance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#5_Tyrosine_promotes_natural_skin_colouring\" title=\"5. Tyrosine promotes natural skin colouring\">5. Tyrosine promotes natural skin colouring<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#6_Zinc_protects_against_UV_rays_and_promotes_collagen_and_keratin_production\" title=\"6. Zinc protects against UV rays and promotes collagen and keratin production\">6. Zinc protects against UV rays and promotes collagen and keratin production<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#7_Selenium_helps_activate_natural_skin_protection\" title=\"7. Selenium helps activate natural skin protection\">7. Selenium helps activate natural skin protection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#8_Copper_promotes_skin_pigmentation_and_its_elasticity\" title=\"8. Copper promotes skin pigmentation and its elasticity\">8. Copper promotes skin pigmentation and its elasticity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#9_Para_aminobenzoic_acid_is_linked_to_skin_discoloration_and_protects_it\" title=\"9. Para aminobenzoic acid is linked to skin discoloration and protects it\">9. Para aminobenzoic acid is linked to skin discoloration and protects it<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#Complex_products_for_a_healthy_bronzed_tan\" title=\"Complex products for a healthy bronzed tan\">Complex products for a healthy bronzed tan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#What_are_the_main_benefits_of_sunbathing\" title=\"What are the main benefits of sunbathing?\">What are the main benefits of sunbathing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>In the summer, most of us go on vacation, spend more time outdoors and also by the water. Long sunny days directly encourage outdoor activities and sunbathing. It is important to <strong>protect your eyes with sunglasses, your skin with creams with a sufficient<\/strong> <strong>SPF factor. It is also a good idea to cover your head,<\/strong> even during days when it is cloudy because UV rays can pass through them and negatively affect unprotected skin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The next step for skin protection and maximum promotion of a healthy tan are selected nutrients that we <strong>consume naturally via our diet<\/strong> or by using food supplements in a targeted way. In addition, some of them contribute to <strong>skin pigmentation<\/strong> (colouring). This article will advise you what specific substances will help you achieve your desired tan, promote the youthful appearance of your skin and protect it from the negative effects of UV rays.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_nutrients_promote_skin_protection_from_UV_rays\"><\/span>Which nutrients promote skin protection from UV rays?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sufficient skin protection from UV rays is very important as these rays can negatively affect skin condition. <strong>Unprotected skin can<\/strong> <strong>easily burn from their effects<\/strong>. In addition, it is more prone to various diseases, premature ageing, wrinkles, loss of elasticity and natural hydration. When UV light is applied, the skin starts its natural defence mechanisms. For example, there is<strong> increased<\/strong> <strong>production of the skin pigment melanin<\/strong>. The more of this pigment you have in your skin, the darker your skin is, and at the same time, you are more protected from negative UV exposure. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1124x749.jpg\" alt=\"What nutrients improve your tan?\" class=\"wp-image-281910\" style=\"width:843px;height:562px\" title=\"What nutrients improve your tan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>In addition to sunscreen, you can also protect your skin with nutrients<\/strong> found either in food or in a more concentrated form in food supplements. Thanks to these important substances, you will <strong>support its proper function, maintain a youthful appearance,<\/strong> an even <strong>natural skin colouring<\/strong> and the resulting effect of a tan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some of these have more effects on the skin, but can be broken down into two main categories for simplification.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How do specific nutrients help your body?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>protect against UV rays<\/strong> &#8211; antioxidants (carotenoids, zinc, selenium)<\/li>\n\n\n\n<li><strong>promote skin pigmentation<\/strong> &#8211; tyrosine, copper, PABA<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nine_substances_to_promote_a_healthy_skin_appearance_and_tan\"><\/span>Nine substances to promote a healthy skin appearance and tan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Learn about the effects of selected nutrients on tanning and their sources and recommended intake.&nbsp;Simply because of this, you can include more foods in your diet for these rich substances and thus promote the bronzed appearance of your skin.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-750x1124.jpg\" alt=\"Beta carotene for a more attractive skin appearance\" class=\"wp-image-281927\" title=\"Beta carotene for a more attractive skin appearance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Beta-carotene_will_help_protect_the_skin_and_its_appearance\"><\/span>1. Beta-carotene will help protect the skin and its appearance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may also sometimes come across <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"beta-carotene (opens in a new tab)\">beta-carotene<\/a> under the name of provitamin A. The body produces<strong> vitamin A<\/strong> out of it. This is also important for <strong>maintaining healthy skin<\/strong>. Beta-carotene belongs to the family of carotenoids, which have <strong>strong<\/strong> <strong>antioxidant properties<\/strong>. They are characterized by yellow, red or orange colours and beta-carotene, with its <strong>yellow-red colour<\/strong>, is their typical representative.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-carotene helps the skin to pick up<strong> harmful free radicals<\/strong> that can be produced by UV rays, protecting it from oxidative stress. This can cause increased wrinkles and premature skin ageing. According to experimental studies, it also protects the skin from the acute effects of sunlight, such as skin redness. Intake of beta-carotene is also associated with an overall attractive and healthy skin appearance. <span style=\"color: #ff6600;\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of beta-carotene:<\/h3>\n\n\n\n<p>The best food sources of beta-carotene include carrots, apricots, papaya, pumpkins, sweet potatoes, mangoes, peaches, spinach, broccoli, cabbage, peppers, peas, egg yolk, butter and salmon.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You will improve the absorption of beta-carotene from your diet by consuming it in conjunction with fats. For example, you can drizzle a salad of fresh spinach with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"olive oil (opens in a new tab)\">olive oil<\/a> or add a few <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walnuts<\/a> to grated carrot. It can also be found in food supplements, which contain up to 15 mg of the active ingredient per tablet. <span style=\"color: #ff6600;\">[4-5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of beta-carotene:<\/h3>\n\n\n\n<p>Beta-carotene does not have an official recommended daily intake. In most of the work that looked at the effect of this substance, the amount used varied from <strong>15 to 180 mg per day<\/strong>. Higher doses can cause a yellow-orange skin colouration, which I don&#8217;t think any of us want, so everything in moderation. However, this symptom should resolve after a decrease in beta-carotene intake. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you need inspiration for cooking with carrots, try our fitness recipe for a <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-lentil-salad-with-roasted-carrots-avocado-and-feta-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">light lentil salad with roasted carrots, avocado and feta cheese.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Lycopene_protects_the_skin_and_works_against_redness\"><\/span>2. Lycopene protects the skin and works against redness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lycopene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Lycopene (opens in a new tab)\">Lycopene<\/a> is another carotenoid with <strong>antioxidant effects<\/strong> similar to beta-carotene. It also acts as a dye in plants and is behind the red hue of tomatoes. It strengthens the skin&#8217;s natural protective shield, which is designed to absorb harmful UV radiation. For example, this reduces the<strong> risk of<\/strong> <strong>ageing prematurely<\/strong>. According to studies, it can also reduce redness of the skin caused by the sun&#8217;s rays. In one, for example, participants consumed tomato paste for ten weeks. They had <strong>40% less skin redness<\/strong> caused by sunburn than those who did not include the paste in their diet. While these are promising results, do not forget about basic protection against sunburn in the form of sunscreen. <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When the skin is exposed to the sun, the level of lycopene in the body is rapidly reduced. According to some, this may be due to its strong antioxidant activity. No such reduction in the amount of beta-carotene in the skin was observed. This shows that lycopene is probably even<strong> more effective at protecting against oxidative<\/strong> <strong>stress<\/strong> than beta-carotene. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57589,28760,52267,31256,42352,56377,38887,55579,41077,50854,36616,5968\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of lycopene:<\/h3>\n\n\n\n<p>The most important food sources of lycopene include tomato pur\u00e9e, tomatoes, watermelon, guava and pink grapefruit. But it is better absorbed from cooked foods than fresh. The addition of fat will also promote its use by the body. For example, tomato sauce for spaghetti is a great choice. It can also be found in food supplements that offer a simple form of consumption, and people who do not like tomatoes and other sources of this substance can benefit from the effect of lycopene. <span style=\"color: #ff6600;\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of lycopene:<\/h3>\n\n\n\n<p>Not specified. Some studies suggest that a range of <strong>8 to 21 mg per<\/strong> <strong>day<\/strong> should be sufficient to achieve positive effects. <span style=\"color: #ff6600;\">[11-12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Food sources of lycopene\" class=\"wp-image-281947\" style=\"width:843px;height:562px\" title=\"Food sources of lycopene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Astaxanthin_protects_DNA_and_promotes_collagen_production\"><\/span>3. Astaxanthin protects DNA and promotes collagen production<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Astaxanthin is another active antioxidant of the carotenoid class. It also performs a protective function in the body and further contributes to <strong>maintaining healthy skin after its exposure to UV<\/strong> <strong>rays<\/strong>. It also promotes the production of other antioxidants and <strong>collagen<\/strong>. Studies also suggest it plays a role in preventing damage to human DNA which can be caused by excess sunlight. A number of studies have also shown promising results in slowing skin ageing and reducing wrinkles. According to some, it has up to <strong>ten times the antioxidant activity<\/strong> of other carotenoids. <span style=\"color: #ff6600;\">[13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of astaxanthin:<\/h3>\n\n\n\n<p>The richest sources include salmon, prawns and other seafood. It is fat soluble, so combine it with quality sources such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ghee (opens in a new tab)\">ghee<\/a> for better use by the body. <span style=\"color: #ff6600;\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of astaxanthin:<\/h3>\n\n\n\n<p>Astaxanthin does not have a recommended intake, but is normally taken at<strong> 2 &#8211; 12 mg per day<\/strong>.<span style=\"color: #ff6600;\"> [17-18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-749x1124.jpeg\" alt=\"Lutein for a beautiful complexion\" class=\"wp-image-281961\" title=\"Lutein for a beautiful complexion\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lutein_promotes_a_youthful_skin_appearance\"><\/span>4. Lutein promotes a youthful skin appearance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Lutein (opens in a new tab)\">Lutein<\/a> is another carotenoid with <strong>antioxidant effects<\/strong>. Although usually associated with healthy vision, it also has a beneficial effect on the skin. It enhances the protective properties of the skin by<strong> improving its hydration and elasticity<\/strong>. Lipid peroxidation may occur under UV exposure to the skin. This may be one of the reasons for faster ageing of the skin and skin disease. Lutein has been shown in studies to<strong> strengthen<\/strong> <strong>protection of the skin<\/strong> against these negative effects. <span style=\"color: #ff6600;\">[19-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interesting results came from research in which women took 20 mg of lutein daily for three months. Based on this, they <strong>improved the protective properties of the skin<\/strong> from harmful UV radiation by <strong>22%<\/strong> compared to the control group not taking lutein. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of lutein:<\/h3>\n\n\n\n<p>The body cannot produce lutein itself, so it is necessary to ensure its intake through a varied diet or supplements. Its sources include broccoli, spinach, kale, pumpkin, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-camu-camu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">camu-camu powder<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chlorella-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chlorella<\/a> and egg yolk. Like other carotenoids, combine it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fats<\/a> for better absorption. <span style=\"color: #ff6600;\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of lutein:<\/h3>\n\n\n\n<p>Lutein does not have a fixed daily recommended intake. However, beneficial effects were seen with amounts ranging<strong> from 6 to 20 mg<\/strong> <strong>per day<\/strong>. <span style=\"color: #ff6600;\">[23-24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tyrosine_promotes_natural_skin_colouring\"><\/span>5. Tyrosine promotes natural skin colouring<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tyrosine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Tyrosine (opens in a new tab)\">Tyrosine<\/a> is an amino acid commonly found in the body. It stands at the very beginning of melanogenesis, which produces the skin pigment melanin. This is what is behind bronzing of the skin, and it also protects the skin from the harmful effects of UV rays by partially absorbing them. So, thanks to tyrosine, you will <strong>promote skin colouration while strengthening its protection.<\/strong> <span style=\"color: #ff6600;\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of tyrosine:<\/h3>\n\n\n\n<p>The human body can make tyrosine, but you can also support it with food sources and supplements. You can find it especially in chicken and turkey meat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, dairy products and eggs. <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of tyrosine:<\/h3>\n\n\n\n<p>While Tyrosine does not have a daily recommended intake, it is most commonly taken at doses of <strong>500 &#8211; 2000 mg per day<\/strong> to achieve the promised effects. <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in what other areas of life tyrosine can help you, read <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tyrosine-what-are-its-effects-and-what-role-does-it-play-in-stress-depression-or-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tyrosine &#8211; What Are Its Effects and What Role Does It Play in Stress, Depression or Weight Loss?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1124x746.jpg\" alt=\"Tyrosine promotes skin pigmentation\" class=\"wp-image-282036\" style=\"width:843px;height:560px\" title=\"Tyrosine promotes skin pigmentation\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zinc_protects_against_UV_rays_and_promotes_collagen_and_keratin_production\"><\/span>6. Zinc protects against UV rays and promotes collagen and keratin production<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinc<\/a> has a variety of important functions in the body. More than 200 enzyme reactions in the body depend on it. But most people associate it mainly with skin and nail health. The body needs it for the proper <strong>production of keratin and collagen<\/strong>. These are the main proteins you find in the skin. They are crucial for its <strong>elasticity, strength and resistance to external influences<\/strong>. Zinc also has antioxidant properties and protects the skin from UV rays. For this reason, it is also added to sunscreens.<span style=\"color: #ff6600;\"> [28-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of zinc:<\/h3>\n\n\n\n<p>Our body cannot make zinc. That&#8217;s why its <strong>dietary and supplement intake is important<\/strong>. It can be found in many foods such as legumes, cereals, nuts, poultry meat, pork liver, seafood and dairy products. It is better absorbed into the body from animal sources than from vegetable sources, which contain fibre and phytates to slow absorption. Dietary supplements are typically a more concentrated source of zinc and can also be found in a <a href=\"https:\/\/gymbeam.com\/zinc-chelate-bisglycinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chelate<\/a> form, which the body can put to good use.&nbsp;<span style=\"color: #ff6600;\">[31-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended daily intake of zinc:<\/h3>\n\n\n\n<p>According to the EFSA (European Food Safety Authority), the recommended daily intake of zinc is <strong>7.5 &#8211; 12.7 mg for women<\/strong> and <strong>9.4 &#8211; 16.3 mg for men<\/strong>. The upper intake limit which is still considered safe is normally 40 mg per day, but it makes no sense to take it daily. <span style=\"color: #ff6600;\">[31-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you don&#8217;t like classic legumes, you can try legume pasta, which doesn&#8217;t have such a strong legume taste. You can find inspiration in a<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-lentil-pasta-with-creamy-tomato-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"fitness recipe for lentil pasta with creamy tomato sauce. (opens in a new tab)\">fitness recipe for lentil pasta with creamy tomato sauce.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1124x749.jpg\" alt=\"Food sources of zinc\" class=\"wp-image-281990\" style=\"width:843px;height:562px\" title=\"Food sources of zinc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Selenium_helps_activate_natural_skin_protection\"><\/span>7. Selenium helps activate natural skin protection<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Selenium (opens in a new tab)\">Selenium<\/a> is another mineral that can promote a healthy tan. It is essential for the <strong>activation of antioxidants<\/strong> (glutathione peroxidase and thioredoxin) produced by the human body. These <strong>protect the skin from oxidative stress<\/strong> caused by UV radiation. It also promotes the proper <strong>function of keratinocytes<\/strong>, which is the main cell in the skin that protects it from external influences. <span style=\"color: #ff6600;\">[33-34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of selenium:<\/h3>\n\n\n\n<p>Like zinc, selenium cannot be produced. For this reason, it is important to focus on the <strong>consumption of foods containing it<\/strong>. You can also support your selenium intake by including supplements. The richest food sources are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brazil nuts<\/a>, tuna, halibut, sardines, prawns, turkey, as well as unpeeled rice. <span style=\"color: #ff6600;\">[35-36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of selenium:<\/h3>\n\n\n\n<p>The daily recommended intake of selenium according to the EFSA is&nbsp;70 \u03bcg per day. The upper intake limit of selenium per day is <strong>400 \u03bcg<\/strong>.<span style=\"color: #ff6600;\"> [35-36]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1124x750.jpg\" alt=\"Food sources of selenium\" class=\"wp-image-282004\" style=\"width:843px;height:563px\" title=\"Food sources of selenium\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Copper_promotes_skin_pigmentation_and_its_elasticity\"><\/span>8. Copper promotes skin pigmentation and its elasticity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Copper (opens in a new tab)\">Copper<\/a> is important for the<strong> health and proper functioning of the skin<\/strong>. It is involved in its colouring. It is a building block for the formation of the enzyme tyrosinase, which is essential for the production of melanin. Furthermore, it acts as <strong>protection against the negative effects of UV radiation<\/strong>. A lack of copper can be due to reduced pigmentation of the hair and skin. This mineral is also involved in the <strong>formation of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"collagen (opens in a new tab)\">collagen<\/a> and elastin<\/strong>. These proteins are responsible for the elasticity, firmness and elasticity of the skin. According to some studies, it can even reduce wrinkles and improve the appearance of the skin. <span style=\"color: #ff6600;\">[37\u201340]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of copper:<\/h3>\n\n\n\n<p>The human body alone cannot make copper. The amount of it in the body depends on the intake from external sources. The richest sources include seafood, <a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" class=\"ek-link\">nuts<\/a> and seeds, mushrooms, wholegrain cereals, chocolate, beef or potatoes. <span style=\"color: #ff6600;\">[41-42]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-749x1124.jpg\" alt=\"Food sources of copper\" class=\"wp-image-282020\" title=\"Food sources of copper\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364.jpg 1632w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Daily recommended intake of copper:<\/h3>\n\n\n\n<p>The daily recommended intake is set at <strong>1.3 mg per day for adult<\/strong> <strong>women and 1.6 mg for men<\/strong>, according to the EFSA. A dose of 10 mg per day is considered safe. <span style=\"color: #ff6600;\">[41-42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Para_aminobenzoic_acid_is_linked_to_skin_discoloration_and_protects_it\"><\/span>9. Para aminobenzoic acid is linked to skin discoloration and protects it<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may be hearing about para aminobenzoic acid for the first time. You may also come across it under the acronym PABA. It is part of the folic acid molecule and is closely related to the <strong>protection and proper function of the skin<\/strong>. It helps to <strong>protect<\/strong> <strong>against the negative effects of UV rays<\/strong>, so it counteracts premature skin ageing. Furthermore, it is also linked to skin discolouration and is used, for example, in pigmentation disorder, which occurs in vitiligo disease.<span style=\"color: #ff6600;\"> [43-44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Food sources of para aminobenzoic acid:<\/h3>\n\n\n\n<p>Our body can produce PABA. But if you don&#8217;t want to rely on natural synthesis alone, you can include foods that contain it in your diet. These include brewers&#8217; yeast, meat, mushrooms, whole grain cereals and spinach. <span style=\"color: #ff6600;\">[45-46]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily recommended intake of para aminobenzoic acid:<\/h3>\n\n\n\n<p>The daily intake is not set for PABA, but in dietary supplements it most often appears in the amount of <strong>500-1000 mg per day<\/strong>. [45\u201346]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Complex_products_for_a_healthy_bronzed_tan\"><\/span>Complex products for a healthy bronzed tan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The effects of carotenoids, zinc, selenium, copper, tyrosine and PABA<strong>&nbsp;complement each other<\/strong>. Some protect the skin from harmful UV rays, others promote its elasticity and firmness, and others are needed for proper pigmentation. All of the above are of natural origin and their intake can be supported by diet and supplements. <span style=\"color: #ff6600;\">[47]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>High-quality complex products contain most of these complementary substances. This means you don&#8217;t need to take several capsules, but you just need <strong>one product that contains<\/strong> <strong>everything important<\/strong>. Such supplements include<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sun-kiss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> Sun Kiss<\/a>, which contains carrot extract beta-carotene and 3 strong antioxidants in the form of lutein, lycopene and astaxanthin. Further, in the ingredients list you will find selenium, zinc and copper. Furthermore, the overall complex effect and effect of the product is supported by tyrosine and PABA content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_main_benefits_of_sunbathing\"><\/span>What are the main benefits of sunbathing?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lying in the sun, perhaps by the water, is great relaxation, and it also gives you extra benefits. What are the main ones?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You will acquire vitamin D<\/strong><\/li>\n<\/ul>\n\n\n\n<p>When your skin soaks up the sun&#8217;s rays, it starts a chemical reaction that results in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin D3<\/a>. Enough vitamin D promotes immunity, bone health, as well as the metabolism of calcium and phosphorus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You will have a better mood<\/strong><\/li>\n<\/ul>\n\n\n\n<p>In the sun, the body produces more of the hormone serotonin. It is linked with a good mood, a sense of calm and stress reduction.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You will sleep better<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sunlight also affects the levels of the sleep hormone melatonin. This will naturally make you feel the need for sleep after sunset, and in the morning with sunrise, the sun will drive you out of bed. <span style=\"color: #ff6600;\">[48-50]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have trouble sleeping, read the article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/#Health\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How to Fall Asleep Quickly? Try These Simple Tips for a Better Sleep.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1124x749.jpg\" alt=\"What are the main benefits of sunbathing?\" class=\"wp-image-282052\" style=\"width:843px;height:562px\" title=\"What are the main benefits of sunbathing?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While in the sun, you can stock up on vitamin D and also get a nice tan. At the same time, UV rays act on your skin, which can be harmful. Therefore, it is important to protect your skin with sunscreen.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also <strong>enhance its natural protection<\/strong> with substances such as <strong>carotenoids, zinc and selenium<\/strong>. You can promote <strong>healthy pigmentation<\/strong> with tyrosine, copper and para aminobenzoic acid. Food resources will help you with an adequate intake of these substances, as well as complex nutritional supplements to promote tanned skin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you like sunbathing or do you rather avoid it? If you liked the article, be sure to share it with your friends.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you desire a bronze tan and healthy skin with a youthful, wrinkle-free appearance? Then you should definitely not miss out on taking these nine nutrients that contribute to the resulting sun and solarium tanning effects, and also promote skin health.<\/p>\n","protected":false},"author":129,"featured_media":281883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6221,7619,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282633","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-antioxidants","9":"tag-health","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Foods and Nutrients for a Bronze Tan and Youthful Skin - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What substances promote tanning and bronze skin? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/282633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=282633"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/282633\/revisions"}],"predecessor-version":[{"id":564551,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/282633\/revisions\/564551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/281883"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=282633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=282633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=282633"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=282633"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=282633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}