Can eating carrots actually change your skin colour?

Yes. The beta-carotene in carrots is a fat-soluble pigment that accumulates in the stratum corneum — the outermost layer of your skin. With consistent intake over several weeks, it produces a measurable increase in skin yellowness, creating a warm, golden tone. Research has shown this 'carotenoid glow' is perceived as healthier and more attractive than a UV-induced tan.

How long does it take for diet to affect skin colour?

Studies show that increasing your intake of carotenoid-rich fruits and vegetables can produce visible changes in skin tone within 4–6 weeks. The effect depends on the quantity consumed and your baseline skin colour — people with lighter skin tend to notice the change sooner.

Do carotenoid-rich foods protect against sunburn?

They offer modest, supplementary protection. A meta-analysis found that beta-carotene supplementation reduced UV-induced erythema (sunburn) over time, and dietary lycopene from tomatoes has been shown to raise the skin's minimum erythemal dose. However, this effect is far too small to replace sunscreen — think of it as an internal boost, not a substitute for SPF.

Should I take beta-carotene supplements instead of eating whole foods?

Whole foods are the safer and more effective option. High-dose beta-carotene supplements (above 20 mg/day) have been linked to increased lung cancer risk in smokers and former smokers. Whole foods provide a balanced mix of carotenoids, fibre, and healthy fats that support absorption without the risks associated with isolated supplements.

Does cooking vegetables reduce their carotenoid content?

It depends on the carotenoid. Cooking actually increases the bioavailability of lycopene — cooked tomatoes provide significantly more absorbable lycopene than raw ones. Beta-carotene bioavailability also improves with gentle cooking and pairing with a source of fat. However, prolonged boiling can leach water-soluble nutrients, so steaming, roasting, or sautéing are better options.

Best Foods to Eat for a Better Tan

Most people think the best way to improve their skin colour is to spend more time in the sun. But research over the last two decades has revealed something surprising: what you eat can change the way your skin looks — sometimes more attractively than a UV tan. Certain nutrients accumulate in your skin, add a warm golden tone, and even provide a degree of internal UV protection that supports a healthier, longer-lasting tan.

SafeTanning builds a UV-smart tanning plan personalised to your skin type — in 90 seconds.

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The Carotenoid Glow: How Food Changes Your Skin Colour

Carotenoids are fat-soluble pigments found in brightly coloured fruits and vegetables. When you eat them, they enter your bloodstream and are deposited in every layer of your skin — the dermis, epidermis, and stratum corneum. The result is a gradual, measurable increase in skin yellowness that researchers call the carotenoid glow.

A landmark study by Stephen, Coetzee, and Perrett (2011) at the University of St Andrews found that people whose skin colour shifted toward carotenoid pigmentation were consistently rated as healthier and more attractive than those with a melanin-based (UV) tan. The preference for carotenoid colouration held across different observers and was replicated in further studies. As Dr Ian Stephen put it: "Most people think the best way to improve skin colour is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective."

A 2025 validation study published in NCBI PMC confirmed the link in Australian adults: dietary carotenoid intakes were significantly associated with both plasma carotenoid concentrations and skin yellowness values (β range 0.25–0.46, p < 0.05 for all carotenoids except lycopene).

The effect is visible within 4–6 weeks of increasing your fruit and vegetable intake — no supplements required.

The Best Foods for a Better Tan

Not all carotenoids are equal. Different foods deliver different pigments, each with its own colour, UV-protective properties, and skin benefits. Here are the ones that matter most.

Beta-carotene: the golden foundation

Beta-carotene is the most abundant carotenoid in the human diet and the primary driver of the carotenoid glow. It produces a warm, yellow-orange tone in the skin and is also a precursor to vitamin A — essential for skin cell turnover and repair.

Food (per 100 g, cooked)	Beta-carotene (μg)	Other key nutrients
Sweet potato	~9,400	Fibre, vitamin C, potassium
Carrots	~8,300	Fibre, vitamin K
Spinach	~6,100	Iron, folate, lutein
Kale	~5,900	Vitamin K, vitamin C, calcium
Butternut squash	~4,200	Vitamin C, magnesium
Cantaloupe melon	~2,000	Vitamin C, potassium
Red peppers	~1,600	Vitamin C, vitamin B6
Mango	~1,200	Vitamin C, folate

Notice that spinach and kale are among the richest sources despite being green — their carotenoids are masked by chlorophyll but are fully absorbed once eaten.

Lycopene: the UV shield

Lycopene is the red carotenoid found in tomatoes, watermelon, and pink grapefruit. It does not contribute as strongly to skin yellowness as beta-carotene, but it is one of the most potent dietary photoprotectors available.

A study in the British Journal of Dermatology found that participants who consumed 55 g of tomato paste daily (providing ~16 mg of lycopene) for 12 weeks had 33% more protection against UV-induced sunburn compared to the control group. Lycopene also significantly inhibits the expression of matrix metalloproteinase-1 (MMP-1) — an enzyme that breaks down collagen after UV exposure, contributing to photoaging and wrinkles.

Cooking tomatoes dramatically increases lycopene bioavailability. Tomato paste, passata, and sun-dried tomatoes are all far better sources than raw tomato.

Astaxanthin: the skin defender

Astaxanthin is a red-pink carotenoid found naturally in salmon, prawns, and trout (it is the pigment that makes wild salmon pink). It is considered one of the most powerful antioxidants in nature — with an antioxidant capacity estimated at 10 times that of beta-carotene and 500 times that of vitamin E in singlet oxygen quenching.

A randomised, double-blind, placebo-controlled trial published in Nutrients (2018) found that oral astaxanthin supplementation reduced UV-induced skin deterioration in healthy adults, improving skin moisture, elasticity, and wrinkle depth. Animal studies have shown it reduces UV-induced wrinkle formation and increases collagen density.

Good sources include wild salmon, rainbow trout, prawns, and crab. Farmed salmon contains astaxanthin too, though typically from synthetic rather than natural sources.

Beyond Carotenoids: Other Nutrients That Support Your Tan

Omega-3 fatty acids

EPA and DHA — the omega-3s found in oily fish — have been shown to raise the erythemal threshold (the UV dose required to cause sunburn) and reduce UV-induced inflammation by suppressing prostaglandin E2 (PGE₂). They also improve the skin barrier, reducing transepidermal water loss and keeping tanned skin hydrated for longer.

Best sources: salmon, mackerel, sardines, anchovies, flaxseeds, walnuts.

Vitamin C

Vitamin C supports collagen synthesis and acts as an antioxidant that scavenges free radicals generated by UV exposure. Adequate vitamin C helps maintain skin structure and supports the repair process after sun exposure, which can help your tan develop on healthy, well-maintained skin.

Best sources: red peppers, kiwi fruit, strawberries, oranges, broccoli.

Vitamin E

Vitamin E is a fat-soluble antioxidant that stabilises cell membranes against lipid peroxidation — one of the primary mechanisms of UV-induced skin damage. It works synergistically with vitamin C: vitamin C regenerates oxidised vitamin E, enhancing its protective capacity.

Best sources: almonds, sunflower seeds, avocado, olive oil, hazelnuts.

A Sample Day of Tan-Boosting Meals

Putting it all together, a day of eating for better skin colour and UV resilience might look like this:

Breakfast: Spinach and red pepper omelette cooked in olive oil — beta-carotene, lycopene, vitamin E
Snack: Mango slices with a small handful of almonds — beta-carotene, vitamin E, healthy fats for absorption
Lunch: Grilled salmon with roasted sweet potato and steamed kale — astaxanthin, omega-3, beta-carotene
Dinner: Whole-wheat pasta with tomato passata sauce and a side salad — lycopene (cooked), vitamin C

The key principle: pair carotenoid-rich foods with a source of fat. Carotenoids are fat-soluble, which means your body absorbs significantly more when they are eaten alongside olive oil, nuts, avocado, or oily fish. A raw carrot on its own delivers far less absorbable beta-carotene than one drizzled with olive oil or added to a stir-fry.

What the Science Does Not Support

It is worth being clear about what dietary changes cannot do:

Food does not replace sunscreen. Even the most carotenoid-rich diet provides only a modest, supplementary boost to UV protection — nowhere near the level of SPF 30 sunscreen.
Supplements are not better than food. High-dose beta-carotene supplements (20–30 mg/day) were linked to increased lung cancer risk in the ATBC and CARET trials, particularly in smokers. Whole foods deliver a balanced mix of carotenoids at safe levels.
Results take weeks, not days. Carotenoid accumulation in the skin is a gradual process. Start eating well at least 4–6 weeks before your tanning season for the best results.
Carotenodermia is harmless but real. Extremely high intakes of beta-carotene (far beyond normal dietary levels) can cause an exaggerated orange-yellow skin tone, particularly on the palms and soles. It is entirely reversible by reducing intake.