Retinol, a highly active form of Vitamin A, is one of the most essential nutrients for achieving healthy, youthful, and glowing skin. This is also known as a powerful antioxidant, it helps the skin repair itself naturally while keeping it smooth, firm, and radiant. Retinol works by boosting collagen production, which tightens the skin, reduces fine lines, and improves elasticity. It also speeds up cell turnover, helping remove old, damaged cells and replacing them with fresh new ones resulting in smoother texture, reduced dullness, and improved acne scars. Its ability to unclog pores and regulate oil makes it one of the most effective treatments for acne. Additionally, retinol lightens pigmentation by fading dark spots, sun damage, melasma, and uneven skin tone. By fighting free radicals, it protects the skin from premature ageing and environmental damage, making it a gold-standard ingredient for anyone seeking clearer, brighter, and younger-looking skin. The recommended daily intake of Vitamin A for an adult is 700 mcg RAE (Retinol Activity Equivalent) per day.

Vitamin A (retinol) comes in two main forms: preformed Vitamin A from animal sources and provitamin A (beta-carotene) from vegetarian foods, which the body efficiently converts into retinol.

Among plant-based options, several colorful and nutrient-rich foods are excellent sources of beta-carotene, making them ideal for maintaining healthy skin, vision, and immunity. The best vegetarian sources include:

🥕 Veg Sources (A)	🌱 Veg Sources (B)	🍑 Veg Sources (C
Carrots	Methi (fenugreek leaves)	Papaya
Sweet potatoes	Drumstick leaves	Mango
Pumpkin	Red/Yellow/Orange Capsicum	Apricots
Spinach	All leafy vegetables	Tomatoes
Kale

Additionally, plant-based oils such as red palm oil, carrot seed oil, and pumpkin seed oil are potent sources of provitamin A. While non-vegetarian sources like eggs, milk, cheese, butter, cod liver oil, fish, and liver provide preformed Vitamin A that is easier for the body to absorb, a well-planned vegetarian diet can easily meet the body’s daily Vitamin A requirements through these nutrient-dense plant foods.

Daily Vitamin A: From Veg Foods: Quick Reference List

• 1 medium carrot (50-60 g)provides500-600 mcg RAE.
• ½ cup cooked spinach (90 g)providesaround 570 mcg RAE.
• ½ cup cooked sweet potato (100 g)provides500-550 mcg RAE.
• ½ cup pumpkin (75 g)provides250-300 mcg RAE.
• ½ cup cooked methi/fenugreek leaves (60-70 g)provides150-250 mcg RAE.
• ½ cup moringa/drumstick leaves (60-70 g)provides150-250 mcg RAE.
• ½ cup red/yellow capsicum (60 g)provides100-120 mcg RAE.
• 1 medium slice papaya (150 g)provides150-180 mcg RAE.
• 1 cup mango (165 g)provides90-100 mcg RAE.
• 2 small apricotsprovide35-40 mcg RAE.

• RAE (Retinol Activity Equivalent), standardized unit used to measure Vitamin A activity from different sources (like retinol, beta-carotene, and other carotenoids).