How to get more Retinol in your diet

Are you looking to enhance your skin health and overall well-being?

Look no further than your kitchen! Retinol, a form of vitamin A, is renowned for its role in maintaining healthy skin, vision, and immune function. Incorporating foods rich in retinol into your diet can provide you with a natural boost of this essential nutrient. Read on to discover a variety of delicious options that can help increase your retinol intake.

grounded body scrub retinol beauty skincare health skin retinol radiance

Get the most our of your diet AND anti ageing routine by boosting Your Retinol Intake Naturally with These Foods:

1. Liver:

Liver is one of the richest sources of retinol, making it an excellent addition to your diet. Beef liver, in particular, contains high levels of retinol, with approximately 3,600 micrograms (mcg) per 100-gram serving. Chicken liver is another great option, offering around 3,000 mcg of retinol per 100 grams.

2. Fish Liver Oils:

Fish liver oils, such as cod liver oil, are concentrated sources of retinol. Just one tablespoon of cod liver oil provides approximately 1,350 mcg of retinol. Incorporating fish liver oils into your diet or taking them as a supplement can help meet your daily retinol needs.

3. Dairy Products:

Certain dairy products are also good sources of retinol. One cup of whole milk contains about 40 mcg of retinol, while one large egg provides approximately 75 mcg. Additionally, cheese and butter contain small amounts of retinol, contributing to your overall intake.

4. Eggs:

No, Not mini Eggs unfortunately. Eggs are not only versatile but also packed with essential nutrients, including retinol. Enjoying one large egg can provide you with approximately 75 mcg of retinol. Whether scrambled, boiled, or incorporated into your  dishes, eggs make a convenient and nutritious addition to any meal.

Egg retinol grounded body diet skincare health beauty tips

5. Fortified Foods:

Certain foods, such as breakfast cereals, margarine, and processed foods, may be fortified with vitamin A, including retinol. Check the nutrition labels to identify fortified products and choose those that offer a significant retinol content to support your dietary needs.

6. Shellfish:

Shellfish, including shrimp, crab, and lobster, contain moderate amounts of retinol. A 100-gram serving of shrimp provides approximately 30 mcg of retinol,
contributing to your overall intake of this essential nutrient.

grounded body retinol shellfish retinol beauty skincare

Incorporating these retinol-rich foods into your diet can help ensure you're meeting your body's needs for this vital nutrient. However, it's essential to consume them as part of a balanced diet, alongside a variety of fruits, vegetables, whole grains, and lean proteins, to support overall health and well-being.

Remember, while retinol is crucial for maintaining healthy skin and vision, it's essential to consume it in moderation, as excessive intake can lead to toxicity. Also, please be careful and avoid foods which cause your allergies. Consult with a healthcare professional or registered dietitian to determine the appropriate amount of retinol for your individual needs and dietary preferences.

Start nourishing your body from the inside out by incorporating these retinol-rich foods into your meals and snacks today. Your skin, eyes, and overall health will thank you for it!

Or if you prefer applying it to you skin, checkout our Retinol Range comprising of Our Serum, Gel or Cream Range here.

Leave a comment

All comments are moderated before being published

Shop now

You can use this element to add a quote, content...