A healthy vitamin A regimen can take years off your appearance by improving the life and health of your largest organ: your skin. MedlinePlus explains that vitamin A is a fat-soluble vitamin that helps in the formation and maintenance of healthy teeth, skeletal and soft tissue, mucous membranes and skin. Because it also produces the pigments in the retina of the eye, vitamin A is also known as retinol.
Vitamin A
Some plant substances such as carotenoids, which are naturally occurring dyes, can turn into vitamin A when ingested. One well-known carotenoid is beta carotene. Beta carotene, an antioxidant, protects cells from damage caused by free radicals, which play a major role in accelerating the signs of aging.
Food Sources
MedlinePlus notes that vitamin A comes from eggs, meat, milk, cheese, cream, liver, kidney, cod and halibut fish oil; however, it is worthwhile to note that all these sources are high in saturated fat and cholesterol. One way to get vitamin A directly without saturated fat is to purchase skim milk that has been fortified with vitamin A. You can also eat foods that contain beta carotene, such as carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most other leafy green vegetables.
Side Effects and Dosage
It is important to get the correct amount of vitamin A: Too much, MedlinePlus explains, and you are more likely to get infectious diseases and vision problems; too little, and you can become sick. Large doses can also cause birth defects if you are pregnant. Increased amounts of beta carotene can even turn your skin yellow or orange -- the color will subside once the intake has been reduced. The recommended dosage for adults, states Medline Plus, is 900 mcg per day for males over the age of 14 and 700 mcg per day for females over the age of 14.
Skin Repair for Sun Damage
According to the Bastyr Center for Natural Health, a study published in "Clinical Cancer Research" shows that vitamin A repairs sun damage done to the skin. Too much sun not only damages your skin but increases your chances for skin cancer. Vitamin A was shown to prevent and reverse cancerous changes in skin cells, notes the study. While getting these effects from foods is ideal, topical creams may work as well.
The cosmetic industry constantly strives to produce innovative derivatives of retinol, called retinoids, as women clamor to reverse the signs of aging. Oprah.com states that retinoids unclog pores, boost collagen to reduce fine lines, and speed cell turnover for smoother skin and more even skin tone.
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