This is a famous fact that is applying at the top Retinole When it comes to reversing damage to your skin, there may be a big difference. An active form of vitamin A, Retinol is considered a gold-star anti-aging component when it comes to smooth lines, cleaning acne and reverse the sun damage. But you don’t just need to include it in your night routine: Vitamin A is also available in your diet.
“Diet plays an important role in the health and appearance of our skin,” says Manhattan-based board-based dermatologist. Dandy Engelman, MD, FAAD“There are studies to support that vitamin intake helps in skin in both aging space and acne.”
Here is told how you can avail vitamin A in your diet to improve your skin.
Benefits of vitamin
Vitamin A is a fat-soluble vitamin (more later) that is important for a healthy body. “The human body does not produce vitamin A, so it should be obtained externally through our diet and skincare,” Dr. Angelman says. “Retinol, like other retinoids, is a derivative of vitamin A. When applied to the top of the skin, it is converted to retinoic acid, which is actively in the body.”
When it comes to the food form, vitamin A comes into two forms: retinol, which is found in foods that arise from animals, and carotenoids, which are obtained from plant-based foods and converted to vitamin A when digested.
“Appropriate vitamin A intake helps support healthy skin, hair and nails,” Dr. Angelman says. “Vitamin A plays a role in producing sebum production and cell turnover, which is important to maintain a healthy skin barrier (including scalp) and support the hair growth cycle. Vitamin A is also required for synthesis of keratin, which is an important structural protein for both hair and nails.”
Daily requirement of vitamins A
The requirements of daily vitamin A differ depending on age, gender and health conditions (if you are pregnant or are breastfeeding, it also changes). According to the 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 require a large amount of vitamin A every day, but regular, balanced intake is necessary to maintain the correct balance and prevent shortcomings.
Warning about vitamin A-rich foods
“It is important to note that consuming too much vitamin A can actually be very toxic to the human body, which is known as ‘hypervitaminosis A’,” Dr. Angelman says. “This can result in many unwanted and potentially dangerous side effects – irony, irony, is irony that an obstructed and unhealthy skin barrier, and hair loss. Therefore, it is very important to avoid excessive consumption of vitamin A (or any compound!) And talk with your doctor is the best to you.
15 vitamin A-rich foods
- 3 ounces of liver (especially beef or chicken), which will be Meet daily doses
- 1 cup stronghold dairy products like milk, roughly 185 mcgs
- ½ cup of cantalup, roughly 135 mcg
- 1 large hard boiled eggs, 75 mcg
- 3 ounces, roughly 60 mcg
- ½ cup raw carrots, roughly 460 mcg
- ½ cup spinach, roughly 570 mcg
- ½ cup raw red chili, roughly 120 mcg
- 1 sweet potato with skin, which will be Meet daily doses
- Chord, broadly 55 mcg
- 5 dried sulford apricots, roughly 65 mcg
- Peach, roughly 24 mcg
- 1 whole mango, roughly 115 mcg
