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Beautiful brown skin without unhealthy tanning? Just eat cheap and tasty vegetables

Have you ever heard of carrot tanning? Eating cheap crunchy vegetables is said to be able to ensure a nice skin color. In addition, it should protect it from UV radiation. We wondered what the truth was. We also found out if carrots are really healthy for the eyes, as we heard when we were little. In today’s article, you will find out what carrots are generally good for and how often we should indulge in them. One substance that this vegetable contains in abundance is worth paying attention to.

Eating more carrots helps to achieve the same skin color as after sunbathing.

| Photo: Shutterstock

A simple recipe for delicious stewed carrots with peas:

Source: Youtube

Beta carotene. This is the name of the extremely beneficial substance contained in carrots. It is a vegetable pigment that gives not only carrots, but any red, orange and yellow vegetables their bright color.

What is particularly valuable about beta carotene is that it has strong antioxidant properties. It is actually provitamin A. When we eat it in food, it is transformed into vitamin A in the body (also called retinol; note ed.).

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Antioxidants are generally compounds that neutralize unstable molecules called free radicals.

When the number of free radicals in the body increases too much and causes an imbalance, it leads to cell and tissue damage, or in technical terms, oxidative stress. This contributes to the development of some chronic diseases. National Center for Health published a comprehensive paper supported by many studies suggesting that a diet rich in antioxidants can boost health.

Does the “carrot tan” work?

Nutrition specialist Leah Maschino from North Carolina answered for the website Healthonline a frequent question about whether the so-called “carrot tan” is safe. That is, if it is appropriate to consume a large amount of carrots in order to have the same skin color as after sunbathing.

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“When fair-skinned people eat more beta-carotene than their body needs to make vitamin A, it can result in skin discoloration. This is a condition called carotenemia,” the expert explained.

Five carrots for a tanning effect

Although carotenemia itself is harmless, it may not always be healthy to eat a lot of carrots, according to Leah Maschino.

“The number of carrots needed to achieve this tanning effect is much greater than you might think – up to five large carrots a day. However, if you overdo it with one food, you risk crowding out other foods from your diet. And together with them, the important nutrients contained in them,” reminds the nutritionist.

Great desserts are baked from carrots:

In addition, there is no guarantee that carotenemia, that is, an overdose of carrots, will lead to a nice bronze tan. Your skin may turn orange instead.

Smokers must not overdo it with carrots

The nutritionist also points out that it is not clear whether taking dietary supplements with beta-carotene can safely help with tanning.

People who smoke or have smoked cigarettes should then avoid these supplements altogether. Too much vitamin A is associated with an increased risk of lung cancer and heart disease in this group of people.

Beta carotene has many other benefits

As stated by the medical Healthline websiteresearchers have confirmed the many health benefits of eating foods rich in beta-carotene (i.e. carrots too) or supplementing beta carotene with dietary supplements. Let’s take a closer look at some of them:

1) Better cognitive function

Beta carotene may improve cognitive function due to its antioxidant effects, according to some studies. A review including eight studies focused on antioxidants, including beta-carotene, found small benefits associated with beta carotene use on cognitive function and memory.

However, this health benefit was only related to long-term beta-carotene supplementation for an average of 18 years. However, there is good evidence that eating fruits and vegetables in general, including those rich in beta carotene, can reduce the risk of dementia.

2) Good skin health

Beta carotene can also contribute to the health of your skin. Again, this is probably due to its antioxidant effects.

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A 2012 review reported that intake of sufficient antioxidant micronutrients, including beta-carotene, can increase the skin’s defense against UV radiation and helps maintain the health and appearance of the skin.

However, scientists warn that the sun protection provided by consumed beta-carotene is significantly lower than when using sunscreens. The mere consumption of carrots or beta-carotene in the form of supplements simply does not replace products with high SPF factors applied to the skin.

3) Eye health

A diet rich in carotenoids such as beta carotene can contribute to eye health. Protects against diseases affecting the eyes, including age-related macular degeneration (AMD), which causes vision loss.

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Research from 2015 showed that high levels of carotenoids in the blood can reduce the risk of developing advanced age-related macular degeneration up to 35%.

4) Prevention of some types of cancer

Research suggests that a diet rich in foods high in antioxidants, such as beta-carotene, may help protect against some types of cancer. This is, for example, breast cancer before menopause, lung canceror pancreatic cancer.

You don’t have to gnaw the carrot on its own

How to process carrots into an excellent salad? The recipe is offered in the book Zelenina zamnosti kučárky a blogger Tereza Langmajerová.

Carrot-broccoli coleslaw salad.Carrot-broccoli coleslaw salad.Source: Courtesy of Došel caramel

Carrot-broccoli coleslaw salad

Number of servings: 2
Preparation time: 30 minutes
Raw materials:
300 g of carrots
300 g of broccoli stalks
1 handful of flat-leaf parsley
3 tablespoons of vinegar
3 spoons of mayonnaise
1 spoon of sugar
Salt, ground black pepper


  • Cut the broccoli stems and carrots into strips on a mandoline. Finely chop the parsley.
  • Mix the vinegar with mayonnaise, sugar, salt and pepper.
  • Mix the dressing with chopped broccoli, carrots and parsley. Put the salad in the fridge for an hour.

What to eat to feel good and support your health? We deal with this topic regularly. Read more articles below:

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