Vitamin A is one of the most beneficial nutrients for the skin. There are many names for vitamin A, such as retinoic acid, retinol, antixerophthalmic vitamin, biosterol or beta-carotene. Although these names all have different functions, vitamin A is an isoprenoid polyene alcohol.

The most important is that Retinol is the most important form of Vitamin A in diets and is only found in animal products. In many plant substances, carotenes and derivatives act as provitamins or precursors of vitamin A. So… how does retinoic acid work? The active form of retinol on the skin regulates the process of teratogenesis, the formation of the skin’s horny layer.

What foods contain vitamin A?

Vitamin A for skin is a nutrient derived from animals. Complete nutrient forms of it can be found in oils from animal origin, butter, egg yolks, milk, meat (especially liver) and some fish.

However, carotenes (and beta-carotenes) are plentiful in dark green vegetables, such as spinach, lettuce, cabbage, and some other vegetables, such as pumpkin, carrots, and yellow corn. Whenever you are eating these foods, you should always keep in mind that a substantial amount of carotenoids is lost during the drying process in the sun, so we recommend that you eat them fresh. The WHO’s recommended amount of vitamin A (750 mg of retinol per day for adults) cannot be assured by “only” consuming vegetables (carotenes) because the conversion to retinol is not efficient.

One more thing about beta-carotenes (precursor of vitamin A) we need to remember is that they cannot accumulate, so the body can absorb only the amount necessary and discard the rest. Therefore, it is important to consider this when planning our diet. Vitamin A can only accumulate in the liver in its final form.

Vitamin A benefits the skin

• Retinoids help to reduce the appearance of wrinkles, one of the most visible effects of aging. Gels and serums are often found in the market.
• Keeping the skin smooth, fresh, and moisturized is a result of retinoid (the active form) regulating queratogenesis. Skin and hair can become dry, itchy, and cracked as a result of a vitamin A deficiency. It can cause any of the following symptoms on a systematic level: Night blindness, dry and inflamed eyes and reduced resistance to infection
• Vitamin A is an element that is believed to contribute more to maintaining healthy skin and promoting a natural tan, since it promotes pigmentation development in the skin.
• Cystic or severe acne is treated effectively with isotretinoin, a drug derived from retinoic acid (vitamin A). Reducing sebum production is one of its primary functions.
• Beta-carotenes have antioxidant properties, which prevent the body from becoming ill and from aging as they block the action of free radicals, which damage skin cells. A concentrated form of beta-carotenes can be used in some treatments.
• Vitamin A promotes healing and softens our skin and regulates the metabolic process of cellular regeneration in the horny layer.

Paul watson