There are so many benefits that retinol has to offer, so you should be sure to get enough of it in your daily diet. For the skin alone, retinol has some amazing anti aging effects, it fights acne, and has even been proven to help prevent cancer too. But it doesn’t stop there. Retinol also promotes vision as well as strong bones too.
So check out these foods that are rich in retinol. Here is a short list of the best sources of Vitamin A.
Before anything else, you should know that the Vitamin A found in animal products is actually referred to as PREFORMED vitamin A. This means that it is absorbed as retinol right away, hence making animal products top the list.
There is no denying that fish is one of the healthiest foods you can eat. Actually, when it comes to retinol, According to USDA (US Department of Agriculture) National Nutrient Database, FISH OIL as well as COD LIVER top the list of the best sources. Based on nutrient values per 100 grams of the edible portion, these two both contain 30,000 mcg of retinol each. But fish in general, especially tuna, mackerel, salmon, and trout are also excellent sources. Plus, you will also be able to get a good dose of Omega 3 and protein too.
Actually, even eel makes the list too.
Turkey liver comes in second with 100 grams containing 21,700 mcg of retinol. But you can also get retinol from duck, veal, pork, beef, lamb and chicken.
More than just Vitamin A, meat and poultry also provide you with Vitamins E and D, the B Vitamins, iron, zinc, and of course, protein.
It’s no lie, milk does the body good. With milk, you basically get calcium Vitamin D, and Vitamin A. However, the retinol content actually depends on what kind of milk you have. Like one cup of whole milk has about 68 mcg of retinol whereas a cup of no fat milk has much more, about 149 mcg of retinol.
The same goes for cheese. The amount of retinol varies according to the type you have. You can estimate that about 4 slices of cheddar cheese has give or take 170 mcg of retinol whereas the same amount of cottage cheese would only have 25.2 mcg of retinol.
Yogurt, sour cream, butter, and eggs are also great sources. One egg contains about 90 mcg of retinol.
Sure, the best way to get your retinol fix is definitely from animal products. But that doesn’t mean that vegetarians or vegans have to be left out. You can also get Retinol from fruits and veggies, but in a different way.
As I mentioned earlier, you get the preformed Vitamin A from your fish, meat, poultry, and dairy products, while you get Beta Carotene from fruits and veggies. The difference? Beta Carotene isn’t absorbed as quickly and easily. It has to be first taken in ad then converted into retinol inside your body.
Some of the best sources of beta carotene (which indirectly are some of the best sources of retinol) are pumpkin, squash, papaya, mango, melon, guava, grapefruit, tomato, kale, broccoli, and spinach.
It is recommended for women to have 690 mcg (2,300 IU) of retinol a day while men should have a more, 900 mcg (3000 IU) of retinol a day.