Plant Sources for Retinoids
Red and orange vegetables and fruits such as sweet potatoes, squash, carrots, pumpkins, cantaloupes, apricots, peaches and mangoes all contain significant amounts of beta-carotene, thus retinoids.
Dietary Sources
Beef, calf, and chicken liver. Eggs. Fish liver oils. Dairy products, including whole milk, whole milk yogurt, whole milk cottage cheese, butter, and other cheeses.
Eggs, and specifically egg yolks, are one of the richest sources of retinol, the biologically active form of vitamin A. In our bodies, retinol and its derivatives, retinal and retinoic acid, are important for eye function and act as ligands for the transcription factors RAR and RXR.
It comes in two forms: retinol, which is mostly found in animal products, and provitamin A or beta-carotene, which is found in red, yellow, and some green fruits and vegetables.
Although 100 grams of cooked carrot contain about 17,000 IU vitamin A, that's only 852 micrograms of retinol activity equivalents (RAE).
“Carrot juice contains high amounts of beta carotene, which are converted into retinol, one of the purest forms of vitamin A,” said Mitsios. “Vitamin A works as a wonder vitamin when it comes to skin healing and reducing redness and inflammation.”
Known as “nature's retinol,” bakuchiol is a botanical extract derived from bakuchi plant seeds and contains anti-inflammatory and anti-bacterial properties. This antioxidant-rich ingredient shares the same collagen-growth and cell-turnover benefits as synthetic retinol without any skin irritation.
Raw milk, full fat milk, semi-skimmed milk and butter contain about 10 μg retinol and 6 g carotenoids per g fat. Values for retinol equivalents in milk are 10–20% higher than the values published in the Dutch food composition table.
Retinol is a gentler derivative of vitamin A and can be found in lots of over-the-counter skin care products (i.e. moisturizers, serums, eye creams). Because retinol is milder, the enzymes in our skin must first convert it into retinoic acid. Once it's been converted, then it will be become effective.
Can you put vitamin A directly on your face? A. Yes, some vitamin A supplements come in the form of capsules and can be broken and applied directly to the face. However, when it comes to topical application, it is best to consult a dermatologist before trying anything.
Vitamin C applied to the skin can encourage new collagen to grow. It also helps maintain the collagen you do have and protects the precious protein from damage.
These results suggest that a 150 g serving of boiled golden potatoes has the potential to contribute 42% and 23% of the daily requirement of retinol activity equivalents (RAE), as well as 34 and 17% of the daily vitamin E requirement for children and women of reproductive age, respectively.
In amounts acceptable to children and women, fresh and dried mangoes can supply 50% or more of the daily required retinol equivalent for children and women.
Retinol Sources
A 3-ounce serving of shrimp has 46 micrograms, while salmon, flounder and chicken breast are in the range of 6 to 10 micrograms per 3-ounce serving. You'll only get 2 micrograms of retinol from the same portion of light-meat turkey or roast beef.
The two main forms of vitamin A in the human diet are preformed vitamin A (retinol, retinyl esters), and provitamin A carotenoids such as beta-carotene that are converted to retinol.
The application process of both products is fairly similar, but the main difference in how to use retinol vs vitamin C is the best time of day to apply them. “While vitamin C is best in the morning, retinol can increase your skin's sensitivity to the sun, so it's best at night,” says Dr.
Retinol can be found as a component of many topical skin formulations that are available over-the-counter. It can also be derived from the diet, by eating foods high in beta-carotene (such as carrots, sweet potatoes, and spinach), which is a precursor to Vitamin A.
Bakuchiol is the most notable retinol alternative. You've probably seen it everywhere. It comes from the seeds of the Babchi plant and stimulates the regeneration of skin cells. Much like retinol, it stimulates collagen production, evens out skin tones, improves the appearance of fine lines and reduces inflammation.
Drinking too much carrot juice can lead to carotenemia, a temporary condition where skin takes on a yellowish tint from too much beta-carotene in the blood. To enjoy the benefits of carrot juice without consuming too much vitamin A or beta-carotene, drink no more than half a glass — or 4 ounces a day.
“Celery is 95 percent water,” says celebrity nutritionist Kimberly Snyder. “When it comes to skin, hydration is key.” Plus, with a high natural sodium content, celery juice raises stomach acid, which helps break down food—improving gut health and, in turn, lowering stress levels and brightening skin.