Did you know that radiant skin can’t be achieved only through the use of external beauty products? Your skin’s health is mostly driven by your diet. While there are other vitamins that you can benefit from, Vitamin A is one of the best vitamins for skin that can help you on many grounds.
We’ll cover all you need to know about this amazing nutrient, from reducing acne scars to wrinkle formation. Read on to learn more about vitamin A supplements and foods.
Vitamin A Benefits For Skin
Vitamin A uses for skin include a variety of things, including treating skin disorders. It can be found in foods and supplementation, as well as topical lotions and creams. Here are a few Vitamin A benefits for skin.
1. Prevents Premature Aging
The antioxidant capabilities of beta carotene [1] and provitamin A carotenoids neutralize the free radicals that break down collagen when you consume them (causing fine lines and wrinkles). As a result, it helps to combat premature aging.
2. Protection Against Damage From The Sun
Vitamin A can help protect the skin from the sun’s UV radiation if consumed at sufficient levels. It will protect your skin from sunburn and pigmentation by making it less susceptible to the sun.
3. Promotes Healthy Cell Regeneration
Retinol and retinoic acid, two carotenoids found in Vitamin A, are essential for cell growth. Vitamin A is also a known stimulant for fibroblasts, which are cells that form the tissues that give the skin its firmness at the dermis level.
Vitamin A supplements encourage the formation of healthy cells, which improves the skin’s outer layer, and serves as the first line of defense against infections, bacteria, and pollutants. A deficiency of carotenoids and Vitamin A can cause skin issues such as poor wound healing, skin dryness, and itch.
4. Reduces And Smoothes Wrinkles
Several over-the-counter anti-aging lotions and dermatologist-recommended gels contain topical retinol (Vitamin A). Retinol and retinoic acid are two substances that are shown to aid in the prevention of early indications of aging.
They aid in the generation of new cells that manufacture collagen [2]. External causes such as UV radiation and pollution can cause collagen to break down, thus these components help to encourage its production.
5. Makes Your Skin Radiant & Evenly Toned
Vitamin A lotions can help your skin radiate and minimize discoloration. These creams promote cell regeneration, which helps to eliminate damaged and dead cells. The skin takes on a more even tone as healthier, youthful, and newer cells come to the surface.
6. Controls And Removes Acne
Clogged pores, germs, excess sebum, and dead skin cells all contribute to acne. The acne-causing bacteria, Propionibacterium acnes, thrives in these clogged pores. Vitamin A supplements for skin can prevent acne by stimulating cell development and slowing oil production.
Because retinoid creams and lotions are anti-inflammatory in origin, they can minimize acne and prevent it from reappearing, whether purchased over-the-counter or recommended by a dermatologist. [3] Retinoids can also aid in the removal of dead skin cells, which effectively prevents clogged pores from recurring. According to research, topical retinoids are beneficial in treating acne in teenagers and adults [4].
Sources Of Vitamin A
Vitamin A is obtained from a variety of sources, the most common of which are foods. The major types of Vitamin A that must be ingested are retinoids and carotenoids. Let’s take some of the sources of Vitamin A.
1. Vitamin A Foods For Skin
Foods for vitamin A contain retinoids and carotenoids.
Some food sources of retinoids:
- Eggs
- Salmon
- Prawns
- Cod liver oil
- Beef liver
- Milk
- cheddar cheese
- Butter
Some food sources of Carotenoids:
- Plums
- Apricots
- Papayas
- Mangoes
- Carrots
- Leafy green vegetables
- Sweet potatoes
- Tomatoes.
2. Vitamin A Supplements For Skin
Vitamin A is also available as supplements or as pills. They come in a variety of forms, including retinoids such as retinyl acetate [5] or retinyl palmitate [7]; or just beta carotene, a carotenoid. Others have a mixture of retinoids and carotenoids.
Vitamin A is commonly included in multivitamin and mineral supplements. It is also included in a variety of items that are fortified with extra nutrients, such as milk and breakfast cereals.
3. Vitamin A In Topical Creams
Vitamin A is found in a variety of skin supplements. These include anti-aging lotions, creams, acne ointments, and even sunscreens and oils fortified with vitamin A.
4. Vitamin A Oil For The Skin
Vitamin A oil comes in a variety of skin supplements, including oils, serums, and capsules, all of which can be broken and applied to the skin. But, it is better to test your skin’s reaction by applying a modest amount to a relatively small area over a few days. You can use it all over your neck and face if it helps.
Vitamin A Foods For Skin
Men should have 900 micrograms (mcg) of vitamin A per day, while women should obtain 700 micrograms. Eat lots of red, orange, or yellow vegetables, as well as animal foods, to get your fill.
Some of the best sources are:
- sweet potato
- carrots
- milk with added vitamin A
- cantaloupe
- red bell pepper
- dried apricots
- eggs
- salmon
- plain yogurt
- canned light tuna
Vitamin A can only be absorbed by your body if you consume it with fats. If your A Vitamin source might not have much fat by itself (as raw fruits and vegetables do), couple it with a higher fat food like olive oil, avocados, or almonds.
What about supplements? The majority of people can get enough vitamin A from food alone, and taking a large dosage of vitamin A can be harmful. Before using a vitamin A capsule, consult a doctor to ensure that your daily dosage does not exceed 10,000 micrograms.
Finally, remember that ingesting A vitamin — whether in the form of food or a tablet — isn’t the quickest way to healthier, softer skin.
According to research, consuming a vitamin A-rich diet over time can be an excellent preventive and pro-aging strategy, as well as significantly lowering your risk of skin cancer.
However, eating a lot of carrots or sweet potatoes won’t help you reduce your acne or reverse any existing skin damage.
A Word From Healthkart
Vitamin A is necessary for the health of your skin and overall well-being. Its absence can result in a variety of health issues.
Too much Vitamin A in the body or on the skin might harm you and produce negative effects. Nausea, liver damage, dizziness, impaired vision, repeated headaches, and, in severe cases, even a coma are some of the side effects of too much Vitamin A.
It can, however, provide many benefits to the skin and hair when ingested from plant and animal foods or supplements.
