How Vitamin A Benefits Your Skin (And Where to Find It in Your Diet)

Applying retinol topically can significantly improve your skin by reducing wrinkles, clearing acne, and repairing sun damage. But did you know you can also boost your skin’s health by eating vitamin A-rich foods?

Why Vitamin A Matters
Vitamin A is essential for healthy skin, hair, and nails. Since our bodies don’t produce it naturally, we need to get it from food or skincare.

“Diet plays a big role in skin health,” says Dr. Dendy Engelman, a board-certified dermatologist. “Studies show that getting enough vitamin A helps with both aging and acne.”

There are two types of dietary vitamin A:
– Retinol (from animal-based foods)
– Carotenoids (from plant-based foods, converted to vitamin A during digestion)

Vitamin A helps regulate oil production, speeds up cell turnover, and supports keratin production—key for strong hair and nails.

How Much Do You Need?
Daily requirements vary by age, gender, and health status. Generally:
– Men: 900 mcg
– Women: 700 mcg

Too much vitamin A can be harmful, causing issues like dry skin and hair loss. Stick to balanced intake and consult your doctor if unsure.

15 Best Vitamin A Sources
– 3 oz beef or chicken liver (meets daily needs)
– 1 cup fortified milk (~185 mcg)
– ½ cup cantaloupe (~135 mcg)
– 1 large hard-boiled egg (~75 mcg)
– 3 oz salmon (~60 mcg)
– ½ cup raw carrots (~460 mcg)
– ½ cup spinach (~570 mcg)
– ½ cup red bell peppers (~120 mcg)
– 1 sweet potato (with skin) (meets daily needs)
– Swiss chard (~55 mcg)
– 5 dried apricots (~65 mcg)
– Peaches (~24 mcg)
– 1 whole mango (~115 mcg)

Including these foods in your diet can help maintain glowing skin—just remember, balance is key!