Portugal health advice: protect skin and boost summer tan with diet and sunscreen

Health officials and media outlets in Portugal recommend a series of simple measures to protect skin during the summer. The guidance advises avoiding direct sun exposure between 11 a.m. and 5 p.m., using broad‑spectrum sunscreen of at least SPF 30, wearing hats, steering clear of tanning beds and regularly checking the skin for any changes.

In addition, the advice highlights dietary steps that can help maintain a healthy tan while offering extra UV protection. Foods rich in beta‑carotene – such as pumpkin, sweet potato, carrot, mango and melon – deposit pigment in the skin. Lycopene sources like cooked tomato and watermelon act as antioxidants, and vitamin C‑rich items (orange, kiwi, strawberry, red pepper) support collagen production. Drinking plenty of water, ensuring adequate protein, applying daily moisturizer, and consuming green tea or matcha for their polyphenols are also recommended. Hot showers and excessive exfoliation should be avoided.

Together, these measures aim to keep people safe from sun damage while allowing them to enjoy a longer‑lasting, healthier‑looking summer tan.