Vitamin A Benefits
Beauty & Health

Beyond Retinol: The Power of Vitamin A for Glowing Skin

What’s vitamin A?

Vitamin A also known as retinol is a fat-soluble micronutrient that is important for the immune function, skin and hair.

There are two types of vitamin A

  • Retinoids or retinol (animal source)
  • Provitamins (vegetables and fruits)

What are the main sources of vitamin A?

Here is a list of foods that are rich in vitamin A

Vitamin A Foods (per 100g)

FoodVitamin A Content (RAE mcg)Daily Value (%)
Animal Sources:
Lamb (lean chop)25 mcg3%
Beef (liver)6840 mcg758%
Salmon (wild-caught)233 mcg26%
Cheddar cheese137 mcg15%
Camembert cheese145 mcg16%
Goat cheese122 mcg13%
Butter7 mcg1%
Eggs255 mcg28%
Plant Sources:
Sweet potato2069 mcg228%
Kale472 mcg52%
Turnip greens704 mcg78%
Carrots835 mcg92%
Sweet red pepper196 mcg22%
Spinach472 mcg52%
Romaine lettuce149 mcg16%
Mango682 mcg75%
Cantaloupe334 mcg37%
Grapefruit53 mcg6%
Watermelon33 mcg4%
Papaya56 mcg6%
Nectarine105 mcg12%
Tangerine53 mcg6%
Apricot357 mcg39%
Guava22 mcg2%
(Source: Bard, a large language model created by Google AI, accessed on December 23, 2023)”

Other foods can contain added vitamin A such as margarine and cereals.

To increase your vitamin A requirements eat regularly the above-mentioned foods.

 Based on the Dietary Reference Intakes (DRIs) from the National Academy of Medicine in the United States. Here is the recommended daily intake (RDI) of vitamin A.

Age group Gender Recommended Daily Intake (RAE mcg)
Infants (0-6 months)Breastfed400
Infants (0-6 months)Formula-fed400
Infants (7-12 months)All500
Toddlers (1-3 years)All600
Preschoolers (4-8 years)All900
Children (9-13 years)Boys700
Children (9-13 years)Girls600
Adolescents (14-18 years)Boys900
Adolescents (14-18 years)Girls700
Adults (19-50 years)Men900
Adults (19-50 years)Women700
Adults (51+ years)Men700
Adults (51+ years)Women500
Pregnant Women
Lactating Women1300
(Source: Bard, a large language model created by Google AI, accessed on December 23, 2023)

The essential role of vitamin A in maintaining healthy, youthful skin

Retinoids have an essential role in promoting skin cell turnover a process that helps reduce the appearance of fine lines, wrinkles, and hyperpigmentation.

Benefits of vitamin A

1. Increase skin collagen

Retinoids and retinol are derivatives of vitamin A. They can help boost and restore collagen in the skin and increase its elasticity. This can make the skin look firmer, radiant and youthful.

2. Reduce wrinkles and fine lines

Vitamin A is a “gold standard” that can help reduce wrinkles and fine lines by interfering with the enzymes in the skin’s dermal stimulating the production of new collagen, which helps to prevent wrinkles from forming.

” Source: ScienceDirect, “Collagen Fiber

3. Treat acne

Additionally, vitamin A can combat acne by reducing the production of oil glands on the skin and regulating sebum production. It also breaks down dead skin, regulates skin tone and encourages the growth of new skin cells.

4.Treat skin hyperpigmentation

Retinoids are derived from vitamin A. They can treat skin pigmentation and improve skin tone. Vitamin A reduces skin pigmentation, dark spots, and fights signs of UV damage by increasing the activity of tyrosinase. Tyrosinase is an enzyme that stimulates melanin production in the skin.

5. Fight inflammation

Vitamin A actively fights inflammation, playing a crucial role in preventing autoimmune diseases and allergic reactions. So, adding foods rich in beta-carotene and vitamin A, like carrots, oranges, and sweet potatoes to your diet can help reduce inflammation.

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