You probably already know that the beloved orange carrot is great for your health. Low in calories and sodium, it’s high in vitamins and antioxidants thought to protect health and fight free radical damage that can lead to disease. Vitamin A, lutein, and other antioxidants protect vision, and the natural antiseptic and antibacterial properties help boost the immune system.

But would you be surprised to learn that carrots are also great for your skin and complexion? Here’s why you may want to add a few more to your salads and soups this spring as you get ready for your spring look.

1. Carrots Give You a Healthy Glow

You know how your hands get a little orange from handling carrots? Consume a few more than you usually would and you could enjoy a natural healthy glow this spring.

Researchers from the University of Nottingdam discovered this to be true. They conducted three separate studies investigating how carotenoids—the nutrients in carrots and other orange-colored veggies—affects melanin in the skin.

The results showed that those who had higher dietary intakes of carotenoids and fruits and veggies had a more golden color in their skin. Further, the last study showed that when given the choice between skin color caused by a suntan and that caused by the carotenoids, people preferred the carotenoid color!

“If you want a healthier and more attractive skin color,” said lead researcher Dr. Ian Stephen, “you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.”

Your body turns beta-carotene—the main carotenoid in orange carrots—into vitamin A in the body. A small carrot supplies nearly 300 percent of your daily intake of vitamin A (4,142 micrograms of beta-carotene), so one carrot a day could take you a long way toward that healthy glow you’re going for this spring.

2. Carrots May Protect Against Skin Damage

Your skin is exposed to the sun most every day. UV radiation is present to some degree in our interior lights, as well. That means that the skin needs to keep up its defenses constantly, to be sure that UV damage doesn’t go too far.

In 2014, researchers from Newcastle University reported that natural compounds in carrots called “polyacetylenes” tackle inflammation and cancer. These compounds are found only in the carrot family and a few other species, like ginseng and parsnips.

Previous research has also shown that carrots contain an anti-cancer compound called “falcarinol,” which has shown in animal studies to help reduce tumors. This compound is lost when carrots are boiled, though, so it’s best to eat them raw or lightly steamed to enjoy this benefit.

3. Carrots Protect Against Sunburn and Redness

In addition to protecting against changes in the skin that can lead to cancer, carrots have also been found to help protect you from sunburn. In 2008, for example, researchers reviewed a number of studies on beta-carotene and sunburn, and found that after 10 weeks of supplementation, beta-carotene had a significant level of protection against the sun.

An earlier 2003 study found similar results, with the intake of beta-carotene diminishing redness in the skin after irradiation. The intake of beta-carotene also increased the level of the nutrient found in the skin, so when you eat carrots, you can rest assured that some of that beta-carotene is going directly to your skin!

4. Carrots May Help Face the Look of Fine Lines and Wrinkles

Can you eat a carrot and fade a wrinkle?

It may not be quite that simple, but add more carrots to your daily diet and you may increase the skin’s ability to keep wrinkles at bay. Free radicals cause premature aging, and antioxidants fight free radicals. Where do most free radicals come from? The sun and UV radiation from other sources (like light bulbs).

In a 2010 study, for instance, researchers gave women either a low or high dose of beta-carotene for 90 days. They measured their wrinkles at the beginning of the study, and then again at the end.

They found that the beta-carotene improved facial wrinkles and elasticity significantly—but only at the lower dose (about 30 mg/day). The low dose also helped support healthy collagen production, which helps to keep skin firm.

“30 mg/day of beta carotene supplementation is demonstrated to prevent and repair photogaging,” the researchers concluded.

But you don’t need supplements. One cup of carrot juice straight or in your smoothie will give you about 22 mg of beta-carotene, as well as a good dose of vitamin C, which also supports collagen production.

5. Carrots May Reduce Your Acne Breakouts

Carrots for acne? It’s worth a try.

The key again is the beta-carotene, which is converted to vitamin A in the body. Vitamin A, in various forms like retinoids and tretinoin, is already included in many topical acne products. But you can naturally boost the skin’s vitamin A content by eating the carrots, as well.

For years, dermatologists denied that there was any connection between acne and diet, but now we’re beginning to learn more. Recent studies have found that certain foods, like dairy products and high-glycemic items, can, indeed, set the stage for more breakouts.

On the other hand, some studies have found that eating a low-glycemic diet improved acne, and that cutting back on dairy could do the same. Could including more healthy foods like carrots also help clear up the skin?

We don’t have any studies that tested carrots specifically against acne, but we do know that in addition to the vitamin A boost, carrots also help the liver flush toxins out of the body. When you eat them, they stimulate the bile to flow from the liver and remove waste, which may, in turn, help keep skin clear as well.