Retinol But Make It Food: The Best Eats for Glowing Skin

Skincare has always been important for the Latina community. Todas crecimos with go-to staples passed down through generations: coconut oil, Nivea, Olay, St. Ives, and that questionable little jar in the fridge. 

Thankfully, the modern Latina has a vast amount of information at her fingertips. Nowadays, Latinas everywhere use things such as hydrating serums, gentle cleansers, and lush moisturizers. Among all of the goodies, one that is a must-have for many is retinol or vitamin A.

Like most things, nourishing both the outside and inside is essential. When it comes to skincare, not only does what you put on your face matter, but what you eat does, too. WebMD cites that whatever “you eat becomes a part of not only your inner being but the outer fabric of your body as well.”

All Dermatology backs that up by stating that “what you eat directly impacts your skin’s appearance and overall health.” So, can you really increase your retinol intake with food? It’s possible.

What is vitamin A, and what does it have to do with retinol?

Vitamin A is a fat-soluble element that is found in various foods, according to the National Institute of Health. Why is this little vitamina so vital? It impacts vision, the immune system, cell growth, and organs. Since our skin is our biggest organ, a higher intake of “food retinol” could positively impact the skin’s overall appearance.

The Mayo Clinic explains that vitamin A can be found in foods “rich in beta-carotene, such as green leafy vegetables, carrots, and cantaloupe.” Other sources include dairy products and some animal byproducts, like liver. 

The organization recommends a daily intake of about 700 micrograms (mcg) for adult women and about 900 mcg for adult men (not that they’re worried about it). 

Animal byproducts have the highest amounts of vitamin A

Among all the foods that carry vitamin A, those from animal sources have the highest concentration. This includes things like oily fish, liver, cheese, and butter. While being some of the most unsavory of the items on the list, animal livers are the richest sources of vitamin A. 

So, which livers are you looking for? Cooked beef liver, lamb liver, liver sausage, and goose liver pate. According to Medical News Today, pan-fried beef liver contains about 6,582 mcg, which is roughly 731% of a person’s daily value (DV).

If liver isn’t your jam, you can also indulge in salmon, bluefin tuna, herring, eggs, and trout (maybe not all together, though). Regarding dairy, go crazy with goat cheese, butter, cheddar cheese, cream cheese, and if you have bowels of steel, whole milk.

Plenty of vegetables with carotenoids (aka provitamin A) can convert into retinol for the body 

While you may absorb high amounts of the food retinol from animal byproducts, it may not absorb all of the provitamin A found in plant-based products. But cooking the veggies is said to help with that.

What vegetales should you be munching on? Among them are sweet potato, butternut squash, kale, carrots, and spinach, per Healthline. Medical News Today adds black-eyed peas and broccoli to that list as well. If you’re short on time and need something quick, raw, sweet red pepper and romaine lettuce will do the trick.

While lowest on the scale of vitamin A sources, there are still retinol nutrients found in fruits. Healthline shares that frutas like mangoes, cantaloupe, watermelon, and papaya are excellent sources. Very Well Health adds that apricots, pink grapefruit, and tomatoes are also good options. 

At the end of the day, it’s all about how you mix and match your food

We all lead busy lives, so it’s important to simplify what you can where you can. So before driving over a precipice like Thelma and Louise, think about the simple swaps you can make with your food.

In the mood for a salad? Mix up a bowl of kale with carrots, tomatoes, and sweet bell peppers (along with your favorite fixings) and pair it with salmon. For the smoothie girlies, add some mangoes, apricots, and spinach to your drink for that added boost.

Like anything in life, it’s important not to overdo it because, like cologne, too much can be a problem.