Eating the right fruits and vegetables can have a huge impact on the health of your skin, but they can also contribute to giving it a gorgeous glow. Multiple studies have shown that eating these beta-carotene rich fruits and vegetables can impact the color of your skin in as little as four weeks (for 5 servings a day).

Rich in carotenoids and antioxidants, the foods that give you a natural tan include yellow and orange vegetable and fruits, along with dark green leafy greens. If you don’t want to get a tan naturally and hate self tanners too, a dietary change could help you get the gorgeous glow you want.

Studies from Bristol University, along with Leeds and Saint Andrews universities, have actually proven that the golden glow from a good diet can actually make you look more attractive than the melanin produced by your skin after exposure to UV radiation. If you’re ready to let your diet get you the glow you want, here are the best foods that can help.

1. Carrots

One of the vegetables with the highest content of beta-carotene, carrots are the first choice for giving your skin a natural glow. However, stick to a single small serving per day, or a few ones per week. Eating too many carrots can eventually give your skin an orange tint that’s just as bad as a self-tanning accident.

2. Sweet Potatoes

Rich in plenty of antioxidants, sweet potatoes are one of the best foods that give you a natural tan, and they also provide you with a lot of vitamin A, which can contribute to the production of melanin without exposure to sources of UV light. You’re less likely to go too far with sweet potatoes than with carrots, and they also offer complex carbs.

3. Tomatoes

Lycopene, one of the most important antioxidants in tomatoes, is actually recommended before going to the beach for a natural tan. However, even without exposing your skin to the sun, tomatoes are an excellent choice for achieving a gorgeous glow. Use them fresh and unsalted for the healthiest option.

See also: 5 Best Foods for Stronger Nails

4. Butternut Squash

One of the healthiest fall fruits and vegetables, butternut squash also has a high content of beta-carotene, along with plenty of vitamins. It also has a high content of fiber, that promotes healthy digestion and can also be beneficial for your skin.

5. Red Bell Peppers

Adding bell peppers to salads is always a good idea, but the red variety are also one of the foods that give you a natural tan. If you can’t find the red variety, opt for orange or yellow bell peppers to get plenty of carotenoids that can contribute to your skin’s gorgeous glow.

6. Pumpkin

Another fall staple, pumpkin can be a delicious ingredients in plenty of recipes. Forget about pumpkin flavored processed foods and drinks, and include it in your diet fresh or canned. Besides its high content of beta-carotene and other antioxidants, pumpkins also give you plenty of fiber.

7. Cantaloupe

Besides being one of the foods that give you a natural tan, cantaloupe melons also provide you with plenty of vitamins and their high water content makes them a filling snack. Eating cantaloupes can also reduce inflammation, which makes this a very healthy choice.

8. Apricots and Peaches

Rich in vitamin A and beta-carotene, apricots and peaches are also excellent for your skin. Darker colored plums can also help your skin get the perfect glow, so make sure that you include them in your diet, along with other foods that give you a natural tan.

More: 10 Foods for Skin Repair

9. Kale and Spinach

Dark leafy greens are great for your skin, but spinach and kale are the most important. Along with beta-carotene, they’re some of the healthiest choices you can make when you’re looking for a delicious and natural meal. They also pack more vitamins and minerals that lighter colored leafy greens.

10. Olive Oil

While most foods that give you a natural tan are rich in beta-carotene, olive oil can certainly contribute to the way your skin looks. Its healthy fats will keep your skin soft, not just applied on the outside. Use extra virgin, cold-pressed olive oil in salads and in other recipes, and your skin will thank you for it.