It is a well -known fact that the topical application retinol Can make a major difference when it comes to reverse damage to your skin. An active form of vitamin A, retinol is considered to be the anti-aged Golden Golden Golden ingredient with regard to smoothing lines, acne cleaning and the inversion of sun damage. But you don’t have to integrate it simply into your night routine: vitamin A is also available in your diet.
“The diet plays an important role in the health and appearance of our skin,” explains a certified dermatologist based in Manhattan Dendy Engelman, MD, FAAD. “There are studies to argue that the increase in vitamin intake helps the skin both in aging and acne space.”
Here’s how you can take advantage of vitamin A in your diet to improve your skin.
Benefits of vitamin A
Vitamin A is a soluble vitamin in fat (more on this subject later) which is essential for a healthy body. “The human body does not produce vitamin A, it must therefore be obtained outside thanks to our diet and skin care,” explains Dr Engelman. “Retinol, like other retinoids, is a derivative of vitamin A. When applied topically to the skin, it is converted into retinoic acid, the active form of vitamin A in the body.”
Regarding the edible form, vitamin A is presented in two forms: retinol, which is in the foods which come from animals, and carotenoids, which are derived from foods based on plants and converted into vitamin A when they are digested.
“The appropriate vitamin contribution helps support healthy skin, hair and nails,” adds Dr Engelman. “Vitamin A plays a role in regulating sebum production and cell renewal, which are important to maintain a healthy skin barrier (including scalp) and support the hair growth cycle. Vitamin A is also necessary for the synthesis of keratin, which is a vital structural protein for hair and nails. ”
Daily requirement of vitamin A
The daily requirements of vitamin A vary depending on age, sex and health problems (if you are pregnant or breastfed, that also changes it). According to Mayo Clinic, adult men should take 900 micrograms (MCG) and adult women should take 700 mcg. It is important to note that the body does not need large amounts of vitamin to every day, but a regular and balanced contribution is essential to maintain the right balance and prevent gaps.
A warning on foods rich in vitamin A
“It is important to note that consuming too much vitamin A can actually be very toxic to the human body, leading to a condition known as” hypervitaminosis A “,” adds Dr Engelman. “This can lead to a number of unwanted and potentially dangerous side effects, including, ironically, a disturbed and unhealthy skin barrier and hair loss. Therefore, it is very important to avoid excessive consumption of vitamin A (or compound!) And to speak with your doctor to determine the diet that is best for you. ”
15 foods rich in vitamin A
- 3 ounces of liver (especially beef or chicken), which will be Meet the daily dose
- 1 cup of fortified dairy products like milk, roughly 185 mcgs
- ½ cup of Cantaloup, roughly 135 mcg
- 1 Large hard egg, 75 mcg
- 3 ounces of salmon, roughly 60 mcg
- ½ cup of raw carrots, roughly 460 mcg
- ½ cup of spinach, roughly 570 mcg
- ½ cup of raw red peppers, roughly 120 mcg
- 1 soft potato with the skin, which will be Meet the daily dose
- Bard, roughly 55 mcg
- 5 dried sulfur apricots, roughly 65 mcg
- fishing, roughly 24 mcg
- 1 whole mango, roughly 115 mcg
