Andy Devaney
If you’ve ever looked in the mirror after a long winter and thought, “I resemble a Victorian ghost who’s misplaced the sun,” you’re not alone. The good news? Research suggests you can coax a healthier-looking, golden glow out of your skin without boarding a plane—by eating more fruit and vegetables. The secret sauce is carotenoid: colourful plant pigments that can build up in the skin, increasing “skin yellowness” in a way people tend to read as healthier and more attractive.
And it’s not just a cosmetic parlour trick. That golden tint—linked to carotenoids accumulating in the skin—may also signal something far more useful: a body topped up with nutrients that support immunity and help defend against disease. Which, as the world has learned the hard way, is never a terrible idea.
What the research found: skin “yellowness” as a health signal
Researchers at the University of St Andrews found that skin yellowness is associated with health because it may indicate the body has enough antioxidant reserves and lower levels of oxidative toxins. In plain English: your body looks like it’s coping.
The study also found the glow isn’t only about what’s on your plate. Alongside a diet high in fruit and veg, higher fitness and lower body fat were also associated with greater skin yellowness. So yes—your salad and your squat rack may be conspiring in the best possible way.
What are carotenoids, exactly?
Carotenoids are the pigments that give many plants their bright colours—think orange carrots, red tomatoes, golden peppers, and plenty of deep greens too. The glow can be driven by more than 600 different types of carotenoids, including orange carotene from carrots and red lycopene from tomatoes.
Their day job is being antioxidants. They help protect against DNA damage caused by oxidative toxins that build up through the stresses of everyday life. Antioxidants neutralise these toxins, and they’re thought to play a role in reducing risk factors linked with major health problems such as heart disease and cancer.
Some carotenoids do even more. Beta-carotene—found in carrots, sweet potatoes, kale and spinach—can be converted by the body into a form of vitamin A, which supports vision, healthy skin, and a strong immune system.
Expert view: why you won’t see them on labels
Dietitian Dr Carrie Ruxton explains: “Carotenoids are a plant nutrient and they’re antioxidants, so they protect cells from damage. They’re great to have in your diet, but like many of the other valuable plant compounds, you don’t find them on food labels.
“Along with other plant compounds, they might be the reason fruit and vegetables are so good for us.”
How to get more carotenoids in your diet
Humans can’t make carotenoids—we have to eat them. Here’s how to stack the odds in your favour without turning mealtimes into a chemistry exam.
1) Choose food first, not pills
“Get carotenoids from natural fruit and vegetables, not from a supplement,” advises Ruxton. “That way they work in combination with other food and nutrients.”
2) Think red, orange and yellow… plus deep green
Carotenoid-rich foods are often (not always) brightly coloured. Good options include:
- Carrots, sweet potatoes, yams
- Tomatoes, bell peppers
- Watermelon, cantaloupe, orange-fleshed honeydew
- Mangoes, papaya, oranges
And don’t ignore greens: spinach and kale also deliver carotenoids.
3) Pair them with healthy fats for better absorption
Carotenoids are fat-soluble, meaning you absorb them better with dietary fat—ideally the healthier types. Practical pairings:
- Olive oil-based dressings or a drizzle over veg
- Avocado with salads or salsa
- Nuts and seeds on soups, yoghurt, and porridge
- Oily fish like salmon
- Tofu, omega-3 enriched eggs
4) Cook and chop (yes, really)
Unlike some nutrients that can be heat-sensitive, cooking and chopping carotenoid-rich foods can increase how much ends up in the bloodstream. Tomatoes are a classic example—cook them and lycopene becomes more available.
5) Stew it—don’t boil the life out of it
A 2014 Brazilian study found carotenoid levels dropped significantly after microwaving and frying, but increased after stewing. Boiling, however, can cause nutrients to leach into the water—so if you boil, consider using the liquid (say, in a soup) rather than pouring it down the sink.
The takeaway: glow that’s more than skin-deep
A carotenoid-rich diet won’t replace sunscreen, sleep, or common sense. But it can be a remarkably straightforward upgrade: eat more plants, absorb them properly with healthy fats, and let your skin quietly reflect the fact you’re doing something right.
Because sometimes “looking healthier” isn’t about a filter or a flight—it’s about what you put in your shopping basket.
