Eating healthy food

List of Foods Rich in Carotenoids

Max. D Gray
By Max. D Gray. Updated: March 22, 2022
List of Foods Rich in Carotenoids

Want to have a better tan? Then you have to include in your diet foods rich in carotenoids, a nutrient that is responsible for giving some foods their characteristic orange color and, moreover, is a precursor of vitamin A. Therefore, these foods besides being able to modify our skin tone can also protect it from the free radicals that you are exposed to daily. In this OneHowTo article we reveal the foods rich in carotenoids so you know which ones are best to give your tan more stamina.

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  1. Carrots
  2. Spinach, beetroot and green, leafy vegetables
  3. Red pepper
  4. Apricots
  5. Tomatoes
  6. Sweet potatoes or potatoes
  7. Benefits of carotenes


Generally, the foods rich in carotenoids are those which are orange or yellow, or brightly coloured. Therefore, the carrot is one of the richest in the nutrient and, therefore, one of the best for prolonging a tan. This is why it is advisable to use a carrot lotion if you want to go brown quicker; in this OneHowTo article we show you how to tan your skin naturally.

List of Foods Rich in Carotenoids - Carrots

Spinach, beetroot and green, leafy vegetables

Spinach is also rich in carotenoids and, therefore, is highly recommended to protect your skin when you are out in the sun. But not only spinach, any other plant that has green leaves. Therefore, if you add spinach, Swiss chard or any of these vegetables you will keep your tan looking in good shape and also make sure your skin is healthy and protected.

List of Foods Rich in Carotenoids - Spinach, beetroot and green, leafy vegetables

Red pepper

Another food that has a colourful hue and this is due to their high carotene content. Therefore, make red peppers a regular part of your diet. Whether boiled, roasted or raw, they will help your skin look darker and protect it from the sun's UVA rays.

List of Foods Rich in Carotenoids - Red pepper


This fruit is also very rich in carotenoids and this is easy to see from its peculiar colour. By adding apricots into your diet you will benefit from the carotene properties, which as we have already said, keep your skin healthy, protected from the antioxidants and able to tan quickly.

List of Foods Rich in Carotenoids - Apricots


As with red peppers, tomatoes are a great source of carotenes so that they manage to keep your skin healthy and in perfect condition. You don't need to eat it raw if you don't like it, you can eat as a sauce or cooked just as well but it is true that this type of food is more effective if you eat it as natural as possible.

List of Foods Rich in Carotenoids - Tomatoes

Sweet potatoes or potatoes

Sweet potatoes or potatoes are also foods rich in carotenoids as you can see from their skin. For a healthy diet it is recommended to have these foods steamed or baked and this way, you won't give them more calories than your body needs.

List of Foods Rich in Carotenoids - Sweet potatoes or potatoes

Benefits of carotenes

Overall, carotenes are found in foods that are orange, red or green, so any ingredient in this colour is bound to contain this nutrient that is so good for the health of our skin.

The benefits of eating carotene regularly are:

  • A better tan without having to spend many hours basking in the sun.
  • More vitamin A in our body, because carotenoids are precursors of vitamin A that help remove free radicals.
  • Also it helps to improve the health of our hair and eyes thanks to vitamin A.
List of Foods Rich in Carotenoids - Benefits of carotenes

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to List of Foods Rich in Carotenoids, we recommend you visit our Healthy living category.

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List of Foods Rich in Carotenoids