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10 Best Natural Sources Of Retinol

Best Natural Sources Of Retinol

Hailed for its wrinkle prevention effects, Retinol has a far greater role to play in maintaining overall health.

Not only has the pandemic ravaged the economic and healthcare ecosystems, but has also increased common man’s reliance on LCD screens, big or small. Studies reveal, the average screen time in adults has sprouted up to 60-80% in comparison to pre-COVID times.

The scene of children squirming with a mobile in hand is nothing new in times like these. The pandemic has done nothing but aggravated the possibility of vision related issues.

This vice of children is greatly affected owing to shift in their mode of classes which in turn, has instigated eye related damage in children and adults.

Consumption of foods rich in Vitamin A or Retinol becomes imperative to maintain the health of your eyes without having to compromise on your important meetings or classes.

Let us walk through the benefits of this vitamin and some natural sources for you to include in your diet.

Health Benefits of Retinol:

Vitamin A is an essential nutrient that ought to be included in your diet owing to its numerous health benefits. Present in the forms of Retinol and Carotenoids, Vitamin A aids in solving and preventing several acute disorders. 

In this section, we will primarily focus on the reasons why Retinol deserves a place on your plates.

1. Prevents Night Blindness

Prevents Night Blindness

Night Blindness or nyctalopia is a type of visual impairment that hinders the ability to see clearly in the dark or poorly lit areas .

Individuals suffering from this condition struggle to see at night, but are able to see and identify things effortlessly during the day.

Vitamin A is contained in a pigment called rhodopsin that is hypersensitive to light. This pigment facilitates adequate vision even in low light.

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2. Reduces Age-Related Decline in Vision

Reduces Age-Related Decline in Vision

With progressing age, the cells of the retina become weak and lose strength. This can lead to impaired vision and ultimately blindness in older people.

Vitamin A, with its antioxidant attribute, aids in reducing the effect of this cell damage. 

3. Boosts Immunity

Boosts Immunity

Retinol enhances the production of white blood cells which facilitates our body’s defense mechanism.

Moreover, it also stimulates the formation of special barriers that ward off bacteria and other pathogens.

4. Enhances Bone Health

Enhances Bone Health

Maintaining bone health and promoting its growth is another one of the many benefits of Vitamin A or Retinol.

People with deficiency of this micronutrient in their bodies usually lack bone strength and are prone to fractures.

5. Maintains Reproductive Health

Maintains Reproductive Health

Retinol is essential for improving reproductive health. This nutrient plays a vital role in embryonic development.

Studies have shown that those with retinol deficiency had reduced fertility rates compared to those with ample amounts of this type of Vitamin A in their bodies.

10 Best Retinol Rich Foods To Include In Your Diet:

Retinol occurs in numerous forms in nature that can be readily consumed. Following are some of the natural sources that are abundant in this essential nutrient.

1. Cod Liver Oil

Cod Liver Oil

Cod Liver Oil is the most preferred source of retinol Or Vitamin A owing to its ability to ward off inflammation in the arteries.

Not only is it a great source of Vitamin A, but it is also abundant in another one of the essential nutrients – Vitamin D.

Vitamin D aids the immune system to trigger strong responses against pathogens. It also helps fight depression.

2. Carrots

Carrots

The most distinguished sources of retinol has to be Carrots.

Carrots are rich in vitamin A and fiber, and thereby help promote vision and assist in better cell regeneration.

Individuals with troubled eyesight and immunity ought to include Carrots in their diet. 

3. Spinach

Spinach

Spinach is a reservoir of many essential nutrients, in which Vitamin A occupies a special spot.

Consumption of Spinach has shown remarkable results in maintaining the health of heart and regulating the levels of blood pressure.

Moreover, Spinach forms a part of a variety of dishes that makes its intake easier and tastier.

4. Broccoli

Broccoli

Apart from storing Vitamin A, Broccoli acts as a source of Vitamin C and K.

This combination of vitamins enhances several biological processes like coagulation of blood, bone metabolism and stimulates immune response.

Besides, research has also touched on the role of Broccoli in mitigating the risk of developing cancer.

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5. Mango

Mango

Everyone’s favorite summer fruit, Mango, also furnishes Vitamin A to your body.

Intake of mangoes has a robust impact on the health of your digestive tract.

As a relief to patients suffering from diabetes, mangoes also help regulate blood sugar levels.

6. Eggs

egg

Eggs are a great source of Vitamin A and many other essential nutrients that drive several biological processes in our body.

They are rich in Potassium, Vitamin B12, C, D and Calcium. It is almost imperative to consume one egg a day.

7. Oily Fish

Oily Fish

Besides Vitamin A, Oily Fish is rich in omega-3 fatty acids that maintain the health of heart and control fluctuating blood pressure levels.

However, it is advisable for pregnant women to not consume Oily Fish.

8. Milk

milk

Milk provides a basket of nutrients to its consumers.

Just a single cup of milk is enough to furnish 112 grams of Vitamin A to your body!

Moreover, it is also rich in Proteins, Calcium and Magnesium.

9. Cheese

cheeses

Just like Milk, a wide range of dairy products are great sources to get the recommended amounts of Vitamin A.

Cheese also furnishes essential nutrients like, Vitamin B6, Cobalamin and Calcium and prevents deficiencies.

10. Sweet Potato

Sweet Potato

Research has revealed that consumption of Sweet Potatoes may be beneficial in combating age-related degeneration of vision due to their high vitamin A content.

On top of this, Sweet Potatoes are also efficient sources of other nutrients like Vitamin C, B6, Potassium and Fiber. They aim at regulating blood sugar levels and provide a healthy dose of nutrients to those on a gluten free diet.

With such an enormous set of benefits for health, these foods rich in retinol surely deserve a place in your regular diet.

Also Read – Famous Top 10 Nutritionists (Best Dietician) to Follow in India

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Written by Prachi Bora

Born and brought up in Guwahati, Assam, I have always been galvanized towards a diverse and dynamic career. My interests expand across fields like writing, finance, marketing and public speaking. As a life science student, my favourite genre of writing has to be health and wellness.
Besides, to ensure personal growth everyday, I jot down one lesson each day had to teach me.

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