Can You Eat Your Retinol? The Answer Is Complicated

There’s a new nutrition trend that we can get behind: embracing skin-healthy foods within our eating patterns in tasty ways. This includes carrot salads, and we love variations like our Carrot-Peanut Noodle Salad and our Sesame-Honey Carrot Ribbon Salad.

When preparing these veggie-packed recipes, many creators note that these foods are “natural sources of retinol.” This isn’t exactly true, but not in the way you’re thinking. Retinol isn’t commonly considered an edible ingredient, and yet it’s likely that you’ve been eating the nutrient your entire life. Here’s what you need to know about the vitamin, plus the true food sources that are high in retinol and flavorful ways to prepare them.

What Is Retinol?

Retinol is a fat-soluble vitamin, and it’s another name for a preformed vitamin A. Preformed vitamin A is an active type of vitamin A, which your body can use as is, whereas provitamin A is an inactive form and converted to retinol in the body. The active type of vitamin A, or retinol, is found naturally in many foods, including dairy and meat.

You may see retinol as a common ingredient in skincare products. That’s because vitamin A encourages the development of skin cells, so it naturally helps with wound healing and assists in producing more collagen in the body. There’s recent research that shows it may also be a key component in healthy aging skin as it could reduce the appearance of wrinkles and fine lines. And those with psoriasis may want to prioritize vitamin A in their diets, as higher intake may help manage the skin condition.

Do Carrots Contain Retinol?

Retinol is a popular ingredient in many topical skin serums and creams targeted to reduce acne, hyperpigmentation or signs of aging. But because retinol is also a prominent vitamin in many foods, you could say that you can eat your skincare—if you’re prioritizing retinol-rich foods. Don’t eat your skin cream!

This vitamin has been especially trendy because of a carrot ribbon salad going viral on social media. Many attribute this salad to “glowing skin,” thanks to the high vitamin A content of carrots. But even though carrots are a great source of precursors to vitamin A, the nutrient comes from its source of beta-carotene, not retinol. Beta-carotene can be converted into retinol in the body, but it is important to note that carrots themselves aren’t rich in retinol. But don’t worry: beta-carotene can also support your skin health, plus your immune system, eye health and more.

Some other foods that include skin-healthy beta-carotene are sweet potatoes and canned pumpkin. These veggies are not only delicious fall favorites, but they are also rich in fiber and antioxidants that can help support your gut health and reduce inflammation. 

Foods That are Packed with Retinol

There are several delicious foods high in retinol that you can include in your eating pattern. Here are some more foods that are rich in this vitamin A variant, and our favorite ways to eat them:

• Liver may be the highest food source of retinol. Many animals store fat-soluble vitamin A in the liver, so Grilled Liver Kebabs are the way to go if you’re looking to try it. Be mindful that too much vitamin A can be toxic, and beef liver contains 731% of the recommended daily value in one serving. Enjoy with caution and in moderation if you’re looking to include it in your diet.
• Dairy products like milk, cheese, yogurt and even ice cream are prominent sources of retinol. Eating dairy every day can boost your protein intake, but try to select lower-fat options when you can as these products can be higher in saturated fat. From yogurt bowls to snack plates, there’s so many ways to highlight dairy in your routine.
• Eggs are a natural source of retinol, plus other healthy skin-healthy nutrients like vitamin D. Vitamin D can also benefit your bone health and energy levels. Whether you like them sunny-side up for breakfast or hard-boiled as a snack, eggs are a nutritious protein option.
• Fatty fish like herring, salmon and tuna are prominent sources of both retinol and omega-3 fatty acids, both of which can support skin health. This is your sign to prepare a tuna salad sandwich or Air-Fryer Salmon for an easy lunch or dinner this week.

The Bottom Line 

Retinol is a nutrient found in many foods, not just skin creams, and consuming enough of it may lead to healthy skin benefits. The viral carrot salad is a delicious option that can provide skin-healthy nutrients, but it isn’t a direct source of retinol. Foods like liver, dairy and fatty fish contain retinol, whereas carrots, sweet potatoes and pumpkin are rich in beta-carotene, another precursor to vitamin A. 

Vitamin A supplementation is an option, but it can be dangerous to eat or take more vitamin A than your body needs. Talk to a healthcare provider for the best advice on how to include more of this vitamin in your lifestyle.