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Skinfood Series: Part 4- Carotenoids ‘Natural Sunscreen’

Welcome to the Skinfood Series.  Part 4 Carotenoids

There are so many wonderful ingredients that we can use externally to care for and regenerate our skin.

But what about how we care for our skin from the inside? 

Diet plays a major role in our health and thus our appearance.  Skinfoods accelerate skin healing, strengthen connective tissue, fight free radicals, reduce inflammation and slow ageing.

In this the fourth part of our series we’ll look at Carotenoids.

Carotenoids are a large group including beta-carotene, alpha-carotene, gamma-carotene, lycopene, lutein, beta-crpytoxanthin, zeaxanthin, and astaxanthin.  Carotenoids are amazing in that they can provide you with natural U. V. protection and are powerful antioxidants, protecting the cells of the body from damage caused by free radicals.

Remember there are 3 ways our skin ages: time, free radical damage and UV damage.  Carotenoids prevent sun damage by neutralising free radicals and absorbing UVA rays. 

It’s amazing to realise we can enhance the beauty of our skin by making sure we have carotenoids in our diet.  We have to eat every day so lets make sure we eat things that are going to help us look amazing!


Here are some foods high in Carotenoids that you should be including in your diet:

  • Carrots
  • Apricots
  • Mango
  • Papaya
  • Sweet potato
  • Spinach
  • Kale
  • Tomato
  • Cayenne pepper
  • Chilli pepper

 4 Simple Ideas for you 

  1. Carotenoids are sensitive to heat so are best consumed by way of raw or steamed food.
  2. Make salads using carrot, spinach leaves and tomato then add your other favourite salad ingredients.
  3. Have a fruit salad with mango, papaya or apricot for breakfast or as a snack during the day.
  4. Add some Chilli oil or fresh chilli to your dishes


Here is what I do:

I start my day with a fresh juice.  At the moment I have an apple, carrot, beetroot and spinach and kale juice every morning.  I change it weekly for fun and when the seasons change as I only use fresh, organic, in season produce.

In Summer I blend up some frozen mango with a little mint for instant mango icecream.  Yum! You can also add yoghurt to the mix if you want something creamier.

Experiment a little and get creative with ways to add these foods to your diet!

If you have any simple ideas I’d love to hear about them in the comments section!

Previously on the Skinfood Series:

Vitamin A – How to Slow Down The Ageing Process

Vitamin C – Essential for Beautiful Skin

Vitamin E – Fight UV Damage


Coming up on the Skinfood series:

  • Alpha Lipoic Acid

Stay Scented


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Categories: General, Skin Food

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