WHAT IS RETINOL?

Retinol is a form of vitamin A. Some people refer to it as vitamin A1. Retinol has gained popularity in the skincare market in recent years due to its support of graceful aging and its beneficial effects on acne and skin tone. Retinol comes as a liquid serum, gel, cream, and emollient.

Introduction

It is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function, and reproductive health. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness, and increased susceptibility to infections.

Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet. The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women, and 300- 600 mcg for children and adolescents. The RDA provides enough vitamin A for the vast majority of people.

20 foods high in vitamin A 

1. Beef liver - 713% DV per serving

1 slice = 6421 mcg (713% DV) 100 gms : 9442 mcg (1049% DV)

2. Lamb liver - 236% DV per serving

1 ounce : 2122 mcg (236% DV) 100 grams : 7491 mcg (832 % DV)

3. Liver sausage - 166% DV per serving

1 slice : 1495 mcg (166% DV) 100 grams : 8384 mcg (923% DV)

4. Cod liver oil - 150% DV per serving

1 teaspoon = 1350 mcg (150% DV) 100 gms : 30000 mcg (3333% DV)

5. King Mackerel - 43% DV per serving

Half a fillet = 388 mcg (43% DV) 100 grams : 252 mcg (28% DV)

6. Salmon - 25% DV per serving

Half a fillet = 229 mcg (25% DV) 100 grams : 149 mcg (17% DV)

7. Bluefin Tuna - 24 % DV per serving

1 ounce = 214 mcg (24% DV) 100 grams : 757 mcg (84% DV)

8. Goose Liver Pate - 14% DV per serving

1 tablespoon = 130 mcg (14% DV) 100 grams : 1001 mcg (111% DV)

9. Goat cheese - 13 % DV per serving

1 slice = 115 mcg (13% DV) 100 grams : 684 mcg (76% DV)

10. Butter - 11% DV per serving

1 tablespoon = 97 mcg (11% DV) 100 grams : 684 mcg (76% DV)

11. Limburger Cheese - 11% DV per serving

1 slice = 96 mcg (11% DV) 100 grams : 330 mcg (37% DV)

12. Cheddar - 10% DV per serving

1 slice = 92 mcg (10% DV) 100 grams : 330 mcg (37% DV)

13. Camembert - 10% DV per serving

1 wedge = 92 mcg (10% DV) 100 grams : 241 mcg (27% DV)

14. Roquefort Cheese - 9% DV per serving

1 ounce = 83 mcg (9% DV) 100 grams : 294 mcg (33% DV)

15. Hard- boiled egg - 8% DV per serving

1 large egg= 74 mcg (8% DV) 100 grams : 149 mcg (17% DV)

16. Trout - 8% DV per serving

1 fillet = 71 mcg (8% DV) 100 grams : 100mcg (11% DV)

17. Blue cheese - 6% DV per serving

1 ounce = 56 mcg (6% DV) 100 grams : 198 mcg (22% DV)

18. Cream cheese - 5% DV per serving

1 tablespoon = 45 mcg (5% DV) 100 grams : 308 mg (34% DV)

19. Caviar - 5% DV per serving

1 tablespoon = 43 mcg (5% DV) 100 grams : 271 mcg (30% DV)

20. Feta cheese - 4% DV per serving

1 ounce = 35mcg (4% DV) 100 grams : 125 mcg (14% DV)

10 Vegetables high in provitamin A

1. Sweet potato (cooked) - 204% DV per serving

1 cup = 1836 mcg (204% DV) 100 grams : 1043 mcg (116% DV)

2. Winter squash (cooked) - 127% DV per serving

1 cup = 1144 mcg (127% DV) 100 grams : 558 mcg (62% DV)

3. Kale (cooked) - 98% DV per serving

1cup = 885 mcg (98% DV) 100 grams : 681 mcg (76% DV)

4. Collards (cooked) - 80% DV per serving

1 cup = 722 mcg (80% DV) 100 grams : 380 mcg (42% DV)

5. Turnip greens (cooked) - 61% DV per serving

1 cup = 549 mcg (61% DV) 100 grams : 381 mcg (42% DV)

6. Carrot (cooked) - 44% DV per serving

1 medium carrot = 392 mcg (44% DV) 100 grams : 852 mcg (95% DV)

7. Sweet red pepper (raw) - 29% DV per serving

1large pepper = 257 mcg (29% DV) 100 grams : 157 mcg (17% DV)

8. Swiss chard (raw) - 16% DV per serving

1 leaf = 147mcg (16% DV) 100 grams : 306 mcg (34% DV)

9. Spinach (raw) - 16% DV per serving

1 cup = 141 mcg (16% DV) 100 grams : 469 mcg (52% DV)

10. Romaine lettuce (raw) - 14% DV per serving

1 large leaf = 122 mcg (14% DV) 100 grams : 436 mcg (48% DV)