According to a report by the World Health Organization (WHO) in 2024, dark skin often appears when melanin - a skin pigment overproduced by UV rays, endocrine disorders, oxidative stress or natural aging.
When the body lacks essential antioxidants and vitamins, the ability to neutralize free radicals is reduced, leading to increased activity of melanocytes, causing melasma, darkness and uneven skin tone.
Adequate nutrition, especially foods rich in beta-carotene and vitamin A, can help inhibit melanin production, increase the ability to protect skin cells from UV rays and improve skin elasticity.
Carrots are famous for being a rich source of beta-carotene, a precursor to vitamin A with strong antioxidant properties.
According to the USDA (US Department of Agriculture), 100g of carrots provide about 8,285 μg of beta-carotene, which is a significant part of the daily vitamin A requirement.
Research published in the Journal of Dermatological Science shows that supplementing beta-carotene from food significantly reduces hyperpigmentation in people who are often exposed to sunlight.
Beta-carotene works by neutralizing free radicals generated during skin exposure to UV rays, thereby reducing melanin production stimulation, supporting natural skin tone.
Vitamin A is also involved in the regeneration of perilla cells, helping the skin become smooth, bright and healthy and reducing dark skin areas.
In addition to beta-carotene, carrots also contain vitamin C, a powerful antioxidant, which helps inhibit the activity of the enzyme tyrosinase, thereby reducing the production of melanin, the main cause of melasma and darkness.
How to use carrots to increase skin lightening effectiveness:
Eat ripe or lightly steamed carrots: Cooked carrots help increase the absorption of beta-carotene by 3 times compared to eating them raw.
Combined with good fats (such as olive oil, avocado, nuts): Beta-carotene is fat-soluble, should be eaten with it to help the body absorb better.
Drink carrot juice in the morning: Many studies show that carotenoids are easily absorbed into the blood when drunk on an empty stomach, helping to improve skin tone from within.
Do not abuse: Eating too many carrots can cause mild jaundice due to excess beta-carotene. The appropriate dose is about 100-200g/day.
