The saying “you are what you eat” has been around for centuries—possibly dating back to ancient Greece. What we consume directly affects our health, mood, and overall well-being.

The latest take on this age-old wisdom? A carrot salad that’s been trending on social media. Made with thinly sliced raw carrots, green onions, garlic, soy sauce, rice wine vinegar, sesame oil, and chili peppers, this salad has been praised as an anti-aging recipe for the past few summers.

The recipe gained popularity on TikTok through Cassie Yeung and appears in her cookbook, Bad Btch in the Kitch*—though shredded carrot salads have long been a staple in cuisines from Korea to Morocco to France.

Yeung’s version has fans raving. The fresh, seasonal dish is said to boost vitamin A levels and stimulate melanocyte and retinol production. Some even call it the “skincare salad,” claiming it helps reduce wrinkles and promote a healthy glow.

It’s easy to see why people are excited. Carrots are not only tasty but also packed with nutrients. But does this salad really fight wrinkles? Here’s what you should know.

### The Myth of Edible Skincare

While it’s true that “we are what we eat,” and good nutrition supports overall health—protecting against heart disease, stabilizing cholesterol, and promoting longevity—the idea of “edible skincare” can be misleading.

Social media is flooded with recipes promising clearer skin, acne reduction, and gut health improvements. This trend likely stems from growing interest in nutrition and the beauty industry’s focus on quick fixes—products that claim to cover, erase, or reverse signs of aging. Now, people are seeking more personalized wellness approaches.

A holistic approach to beauty makes sense. What we eat provides nutrients that support skin health from within—for example, cutting back on sugar can reduce glycation, a process that stiffens collagen and leads to wrinkles.

However, results aren’t instant. Skincare nutrition works best as part of a long-term, balanced lifestyle—one that includes vitamins, minerals, healthy fats, and antioxidants, along with proper hydration, stress management, good sleep, and emotional well-being.

So, will eating this carrot salad every day give you perfect skin? In short: No.

### Carrots and Retinol

Carrots contain beta-carotene, a form of vitamin A that the body can convert into retinol—but only under certain conditions. The carrots should be cooked and paired with fat, and the person’s thyroid, stomach, and overall health must support the conversion process, which varies from person to person.

While eating carrot salad may not directly boost retinol levels, it does provide carotenoids—plant-based retinol precursors—which support skin and muscle health by aiding tissue regeneration.

Bottom line? This salad is a nutritious addition to a balanced diet, but it’s not a miracle cure for aging. For real skincare benefits, focus on consistent, healthy habits rather than quick fixes.Vitamin A acts as an antioxidant that benefits both your skin and helps maintain hormonal and blood balance. While carrots are a great source, many other fruits and vegetables are also rich in vitamin A.

Plant-based sources of vitamin A:
– Carrots
– Sweet potatoes
– Pumpkin
– Spinach
– Dark leafy greens (like kale)
– Red peppers
– Apricots
– Mangoes
– Melon

To get “retinol” directly from food, you need sources containing “preformed retinol,” which your body can use without processing it with fats (unlike plant-based vitamin A). The richest source? Liver.

Foods high in preformed retinol:
– Liver (especially beef or chicken)
– Cod liver oil
– Egg yolks
– Whole dairy products (whole milk, butter, full-fat cheeses)

Vitamin A and skin health:
Dr. Joshua Zeichner, a dermatology professor and director of cosmetic research at Mount Sinai Hospital, confirms that diet directly impacts skin health. The Mediterranean diet is particularly beneficial.

However, don’t overdo it—too much vitamin A can cause dry skin, vision problems, increased sun sensitivity, and even infections. In fact, vitamin A is used to treat moderate to severe acne because it reduces oil production and helps prevent keratin buildup in pores.