Source :NEWS18 NEWS
Last Updated:May 24, 2025, 10:05 IST
While expensive skincare products can help you achieve glowing skin, true radiance comes from within. Incorporate these retinol-rich food in your diet to beat signs of ageing.
Carrots are rich in vitamin A and they heal the skin from the within. (Representational Image)
Who doesn’t want youthful and radiant skin? Skincare products can help externally, but true radiance often stems from within. The nutrients we consume have a profound impact on our skin’s health, and one standout nutrient for this is retinol, also known as vitamin A. This powerful compound supports cell renewal, boosts collagen production, and aids in skin repair, making it a vital ally in the fight against ageing.
Fortunately, incorporating retinol into your diet doesn’t require expensive supplements. Several common Indian foods are naturally rich in this skin-loving vitamin. Let’s talk about five such foods that can help you achieve a radiant and youthful complexion from the inside out.
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Egg Yolks
In Indian cuisine, eggs are found in everything from simple boiled snacks to flavourful omelettes and rich curries. But note that the egg yolks are where all the vitamin A resides, accompanied by healthy fats. Egg yolks are a highly bioavailable source of retinol that enhance its absorption by the body. Beyond skin benefits, eggs prevent vitamin A deficiency, which can lead to severe health issues like blindness in children.
Carrots
While often known for their benefits to eyesight (proper eye function and preventing night blindness), carrots are also a significant source of retinol. A half-cup of raw carrots can provide approximately half of your daily vitamin A requirement. Enjoy them in salads, as a crunchy snack, or incorporated into various Indian vegetable dishes to reap their benefits.
Fish
Certain fatty fish commonly consumed in Indian coastal and riverine regions, such as bangda (mackerel), pedvey (sardines), and rohu, contain moderate levels of retinol, particularly in their liver. Incorporating these fish into your diet can offer a dual benefit of retinol along with omega-3 fatty acids.
Cod Liver Oil
While not a common ingredient in everyday Indian kitchens, cod liver oil or shark liver oil has been used traditionally in parts of coastal India, especially in Kerala and Tamil Nadu, for its medicinal properties. It is a rich source of preformed vitamin A that combines retinol with anti-inflammatory omega-3s. It also helps reduce pigmentation and dullness while supporting skin hydration and elasticity.
Full-Fat Dairy (Milk, Ghee, Butter)
Many of us have enjoyed having dairy products in various forms, including milk, ghee and makhan (homemade butter). These are all good sources of vitamin A, especially when the milk originates from grass-fed cows or buffalo. Enjoying these in moderation can contribute to your daily retinol intake, ultimately keeping your skin soft and hydrated and preventing fine lines caused by dryness.
Benefits of Retinol on Your Skin
Reduces Fine Lines and Wrinkles: Retinoids stimulate the production of collagen, a vital protein that maintains the skin’s elasticity and firmness. By encouraging blood vessel formation (angiogenesis) and boosting collagen levels, retinol can effectively minimise the appearance of fine lines and wrinkles.
Evens Out Skin Tone: Retinoids promote skin cell turnover, leading to a more even skin tone overall. They help reduce sunspots, age spots and hyperpigmentation by encouraging the growth of new, evenly pigmented skin cells.
Decreases Sebum Production: Overproduction of sebum, an oily substance from the skin’s sebaceous glands, is a primary cause of acne. Excess sebum can clog hair follicles, leading to pimples, blackheads and whiteheads. Retinols help regulate sebum production, thus preventing acne formation.
Treats Acne: Retinoids are highly effective in treating acne by helping to unclog pores, reduce inflammation, and decrease oil production in the skin. All of this results in clearer and less acne-prone skin.
- Location :
Delhi, India, India
- First Published:
May 24, 2025, 10:05 IST
SOURCE : NEWS 18
