A popular beauty trend on TikTok called ‘carrot tan’ claims that eating three carrots a day will give you a natural tan.
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But can you really get a natural glow with this? And is it healthy?
Why does carrots affect skin tone?
carotenoids It is a natural pigment that gives fruits and vegetables their red, orange, and yellow color. Think of it as nature’s paint.
There are many carotenoids, including lutein, lycopene, alpha-carotene, and beta-carotene. Beta-carotene is a carotenoid that is responsible for the bright orange color of carrots.
When food containing beta-carotene is digested, special cells in the intestine break it down into two retinol (also known as vitamin A) molecules. This vitamin A is used for a variety of important bodily functions, including vision, reproduction, immunity, and growth.
The body controls the conversion of beta-carotene to vitamin A based on what it needs. So, when your body has enough vitamin A, the conversion of beta-carotene to vitamin A slows down or stops.
Excess beta-carotene is stored in the liver and fatty tissues, excreted through poop, or removed through sweat glands in the outer layer of the skin. This is when orange skin “sunburn” can occur.In medicine, this is called carotenoderma.
Carotenoderma gives the skin a yellow/orange pigment that is different from the color caused by sunburn.it is concentrated Such as the palms of the hands, the soles of the feet, and the nasolabial folds near the nose.
Carrots aren’t the only food that contains beta-carotene. It is also found in high amounts in dark green leafy vegetables and some (but not all) other yellow and orange vegetables and fruits. Beta-carotene is also found in parsley, basil, chives, chili powder, sun-dried tomatoes, and some dietary supplements.
How many carrots?
Even if you consume large amounts of carrots for several days, it is unlikely that your skin will change color.
No high-quality trials have been conducted to test the relationship between the number of carrots eaten per day and changes in skin color or other outcomes. However, there is evidence that carotenoderma develops when blood levels rise above a certain level. 250-500μg/dL.
1 item published case report (researchers talking about one patient’s case) found that eating about 3 kilograms of carrots a week (about 7 large carrots a day) induces a change in skin color. discovered.
Other experts suggest that you need to eat at least 10 carrots per dayIt will take at least a few weeks for the color change to occur. Most people will find this carrot difficult to consume.
The amount of carrots needed to change skin color by The variety of carrots, their size and ripeness, how the carrots are prepared (raw or cooked), and whether the carrots are eaten with a fat source. A person’s weight and gastrointestinal health also affect how much beta-carotene is absorbed.
Is it dangerous to take too much beta-carotene?
Vitamin A comes in two main forms: preform vitamin A and provitamin A.
Preformed vitamin A is the active form of vitamin A found in animal foods such as liver, fish liver oil, egg yolks, and dairy products. When you eat these foods, preformed vitamin A is already available to your body.
Provitamin A compounds (including beta-carotene) are precursors to vitamin A. Provitamin A compounds must be converted to the active form of vitamin A in the body.
Preformed vitamin A can be toxic if ingested. large amount.
However, provitamin A compounds are Avoid causing vitamin A toxicity This is because in humans, the body tightly controls the conversion of provitamin A compounds to vitamin A. Not recommended Limits on the amount of beta-carotene that a person can safely consume each day.
however, Several evidence Taking high doses of beta-carotene supplements (more than 20 mg per day) has been shown to increase the risk of lung cancer in people who smoke or have ever smoked.this It may be because of Changes in chemical signaling pathways.
Therefore, the Cancer Council: It is recommended Avoid taking high-dose beta-carotene supplements (more than 20 mg per day), especially if you smoke.this isn’t it However, as it relates to whole foods, even smokers should consume fruits and vegetables containing beta-carotene.
Why you should aim for a variety of vegetables
You can still use food to look good without focusing on eating carrots. Incorporating a variety of colorful vegetables into your diet, especially those rich in carotenoids, can help Promote Natural glow and gentle enhancement skin color.
A wide variety of fresh vegetables, rather than processed foods, contain a wide variety of nutrients, some of which provide what others lack. Therefore, it is important to have a balanced diet that does not rely on a single type of vegetable.
No matter how many carrots you eat a day, it’s important to remember that: protect Wear sunscreen when you go out.
lauren ballProfessor of Community Health and Welfare; University of Queensland and emily birchnutritionist, researcher, lecturer, southern cross university
This article is republished from conversation Under Creative Commons License.read Original work.
