Carotenoid intake can produce a natural skin glow

Research indicates that consuming certain fruits and vegetables can lead to a noticeable change in skin tone, a phenomenon often referred to as a ‘carrot tan’. This effect is caused by the accumulation of carotenoids—such as beta-carotene, alpha-carotene, and lutein—in the epidermis and surface layers of the skin, rather than through melanin production.

A study from the University of St. Andrews published in PLoS ONE suggests that moderate increases in fruit and vegetable intake can result in visible skin color changes within six weeks. Clinical trials in the Journal of Nutrition noted that most adults require consistent daily intake for four to eight weeks to see results. Experts suggest that consuming one to three medium carrots daily, providing 5 to 15 milligrams of carotenoids, can produce a subtle golden-yellow glow.

Unlike UV exposure from sunbathing, which increases skin cancer risks, carotenoids act as antioxidants. However, excessive intake can lead to carotenemia, a benign condition where the skin takes on an orange hue, particularly on the palms and soles. Dietitians recommend moderation and a diverse diet including sweet potatoes, pumpkin, mango, spinach, and kale.