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Foods That Are Good for Skin Color

By Kelly Sundstrom

When your skin tone is pale, you may think that all you need is a little sun. Prolonged exposure to the sun is unhealthy, however, and can lead to premature aging and skin damage. The Massachusetts Institute of Technology sports medicine department suggests that a diet rich in some nutrients can be beneficial to skin color. If, along with pale skin tone, you have headaches or extreme shortness of breath while you're exercising, or you're chronically fatigued, talk with your doctor. You may be anemic.

Vitamins For Skin Color

Vitamin A, also called beta carotene, is beneficial for skin tone. Vitamin A promotes production of red blood cells and collagen in the skin. Improved blood flow and elasticity help your skin look darker and healthier.

Food Sources

Although you can get vitamin A from supplements, it's always preferable to get your nutrients from food. Vitamin A can be found in abundance in dark-orange foods. They include cantaloupe, sweet potatoes, bright orange and yellow peppers and apricots.

Methods of Consumption

Vitamin A supplements can be purchased at any health food store, drug store or nutritional shop. Adults should take 800 mg or 1500 IU of vitamin A daily. Do not exceed that amount, as too much vitamin A can cause toxicity.


Always check with your doctor before using vitamin A to improve your skin tone. Vitamin A toxicity, caused by taking too much of the vitamin, can have symptoms including fatigue, hair loss, headaches, joint and bone aches and blurred vision. Never take more than 10,000 IU of vitamin A per day, and stop taking the supplement if you're having these symptoms. Vitamin A can also interact with some medications, including cholesterol-lowering drugs and at least one antibiotic.

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